Too Much of a Good Thing?

There are so many voices in the nutrition space telling you different things that it can get confusing. Take fruit; is it good or bad for your health? Some experts caution about eating too much fruit because of its high fructose (sugar) content, while others tout its benefits in the form of abundant polyphenols, dietary fiber, vitamins, and minerals.

• So, what’s the answer? I’d say, in general, the benefits of eating fruit drastically outweigh the risks. However, some fruits are better than others and like in most things, moderation is best.

The problem is that we are biologically designed to convert excess sugar into fat and store fat as excess energy for when food not available. However, fruit fructose is not the same as fructose from processed food. High fructose corn syrup is the biggest culprit, eventually leading to insulin resistance and nonalcoholic fatty liver disease, affecting 25% of adults and 5-10% of children.

• Fortunately, fruit’s fructose comes with soluble fiber which slows the body’s absorption of fructose and gives the liver more time to metabolize it. Fiber in fruit also feeds the friendly flora in your gut and intestines.

Consuming fruits does not have the same adverse effects on weight, blood pressure, insulin, and triglycerides as consuming fructose from highly processed foods, but you should still eat fruit in moderation. If you are overweight or prediabetic/diabetic, you should have no more than 1-2 servings of fruit a day and you should choose lower glycemic load fruit (the food’s impact on your blood sugar and insulin response looking at water content, fiber, sugar, etc.).

• The key is to focus on whole fruits, particularly those with a low glycemic load (GL). GL is a better indicator than glycemic index, which only looks at the food’s blood sugar response. Try to choose whole fruits with a low GL (no more than 11). Low GL fruits include: blueberries, nectarines, watermelons and oranges. Dried fruits like raisins and figs have high GL, however.

• Antioxidants and phytochemicals in fruits also help prevent chronic diseases like cancer, heart disease, diabetes, dementia, and arthritis. They also help reverse the aging process. Antioxidant rich berries are steeped in polyphenols, like anthocyanin, and have the lowest blood sugar impact of any fruit. Wild blueberries, blackberries, and raspberries are the best choices.

Another tip is to eat your fruit, don’t drink it. When you drink it, you get all the sugar and none of the fiber to slow absorption. For example, the GL of an orange is 3, while the GL of orange juice is 12. You also don’t get full just drinking the juice.

• If you are overweight, insulin resistant, or a type 2 diabetic, avoid all fruit juice. Even if you have no weight issue, it is better to go easy on drinking fruit juice.

• You can blend your fruit into smoothies (so you know there is no added sugar) for a healthier way. Stick to blueberries, strawberries and produce like kale, spinach, ginger, celery or cucumber in smoothies and always add healthy fats, avocados, nuts and seeds to round out the meal and slow the fructose absorption.

What Fruits Should I Eat?

1. Berries

2. Stone fruits (plums, peaches, nectarines et)

3. Citrus (oranges, grapefruits, tangerines, etc.)

4. Pomegranates, kiwis, papayas, pears

5. Uncommon fruits (goji berries, acai berries, gooseberries, dragon fruit)

6. Fatty fruits (avocadoes, coconuts, olives)

What Should I Limit (but not totally avoid)?

1. Grapes, mangoes, melons (too sugary)

2. Bananas (starchy and high in sugar)

3. Dried fruits, which are the highest in sugar and sometimes include sulfites as a preservative

4. Pineapples; eat only 1/3 cup day because they are high in sugar. However, they do help alleviate inflammation and improve joint health through the enzyme bromelain.

5. Conventional sweet apples and strawberries because of the pesticides. Tart apples are better.

6. Fruit juice

**Content provided for educational and informational purposes only. It is derived from information from Dr. Mark Hyman’s podcast. It is not to be considered medical advice.**