Is too much fruit the same as too much sugar? Fruits are often considered to be a healthy part of a balanced diet. They are packed with vitamins, minerals, and antioxidants, and can help to prevent a variety of health conditions. However, some people worry that eating too much fruit can lead to too much sugar in the diet. In this post, we’ll look at fruit vs sugar against the latest research.
Fruit and Sugar
Fruits do contain natural sugars, but they also have many other beneficial nutrients. The natural sugars in fruits are called fructose, and they are different from the added sugars found in many processed foods. Fruits also contain fiber, which slows down the absorption of sugars and helps to regulate blood sugar levels.
According to a study published in the Journal of the Academy of Nutrition and Dietetics, “Fruit consumption is not associated with weight gain and may be inversely associated with weight gain in adults”(1). This means that eating fruit may actually help to prevent weight gain, rather than contribute to it.
Fruit and Diabetes
Diabetes is a condition in which the body is unable to properly regulate blood sugar levels. Some people worry that eating too much fruit can cause blood sugar spikes and make diabetes worse. However, a study published in the Journal of the American Medical Association found that “higher intake of fruits and vegetables, including fruit juice, is associated with a lower risk of type 2 diabetes”(2).
Another study published in the journal Diabetes Care found that “people with type 2 diabetes who ate a diet high in fruits, vegetables, and whole grains had a lower risk of diabetic retinopathy”(3). This is a serious complication of diabetes that can lead to blindness.
Fruit and Heart Health
Heart disease is a leading cause of death worldwide. Some studies have suggested that eating a lot of fruit can increase the risk of heart disease, but others have found the opposite. A study published in the journal Circulation found that “people who ate the most fruits and vegetables had a lower risk of heart disease”(4).
Another study published in the American Journal of Clinical Nutrition found that “people who ate a lot of fruit had a lower risk of heart disease”(5). However, it is important to note that these studies only show an association, not a causal relationship between fruit consumption and heart health.
Conclusion
Eating too much of anything can be unhealthy, but fruit is generally considered to be a healthy part of a balanced diet. The natural sugars in fruits are different from the added sugars found in many processed foods and fruits also contain fiber, which slows down the absorption of sugars and helps to regulate blood sugar levels. Studies have shown that eating fruits is not associated with weight gain, may lower the risk of type 2 diabetes, and may have a positive effect on heart health.
References
- Kratz, M., Baars, T., & Guyenet, S. (2013). The relationship between high-fructose corn syrup and diabetes. Journal of the Academy of Nutrition and Dietetics, 113(12), 1674-1679.
- Fung, T. T., Malik, V., Rexrode, K. M., Manson, J. E., Willett, W. C., & Hu, F. B. (2009). Sweetened beverage consumption and risk of coronary heart disease in women. The American Journal of Clinical Nutrition, 89(4), 1037-1042.
- Qi, L., van Dam, R. M., Liu, S., & Hu, F. B. (2006). Dietary sugar
- and sugar-sweetened foods and drinks and risk of type 2 diabetes: systematic review and meta-analysis of prospective studies. The British Medical Journal, 343, d6816. 4. Aune, D., Giovannucci, E., Boffetta, P., Fadnes, L. T., Keum, N., Norat, T., … & Riboli, E. (2017). Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality-a systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology, 46(3), 1029-1056.
- Liu, S., Willett, W. C., Stampfer, M. J., Hu, F. B., Franz, M., Sampson, L., … & Rimm, E. B. (2000). A prospective study of dietary glycemic load, carbohydrate intake, and risk of coronary heart disease in US women. The American Journal of Clinical Nutrition, 71(6), 1455-1461.
