Are fruit sugars healthy?
Fruit contains two types of sugar: fructose and glucose. The proportions of each vary, but most fruits are about half glucose and half fructose. Glucose raises blood sugar, so the body must use insulin to metabolise it.
Fructose does not raise blood sugar. Instead, the liver breaks it down. The type of sugars most adults and children in the UK eat too much of are "free sugars", but fruit does not count in this.
BENEFITS OF EATING FRUIT
Increased Fibre Intake: Consuming fibre may help a person maintain more consistent blood glucose, which is especially important for people with diabetes.
Lower sugar consumption: People who replace sweet snacks with fruit may eat less sugar and fewer calories.
DO FRUITS AFFECT BLOOD SUGAR?
While fruit is much less likely to cause a spike in blood sugar than refined sugars due to the fibre it contains, it will raise your blood sugar to an extent. While too much blood sugar can be harmful, blood sugar itself is a completely normal biological function, and it is used by the body for energy – so there’s nothing to worry about when it comes to fruit and blood sugar.
If you have diabetes, or you find yourself sensitive to blood sugar, pairing fruit with protein and fats (for example, apple slices with peanut butter, berries and Greek yoghurt) can help to further slow down the release of sugar into the blood and prevent spikes in blood sugar.
Always eat a meal when drinking juice to stablilise your sugars.
Include high-fibre foods such as:
1. Whole wheat bread.
2. Sweet potatoes and yams.
3. Oatmeal and oat bran.
4. Nuts.
5. Legumes.
6. Garlic.
7. Fatty fish.
Sources:
https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/what-to-drink-with-diabetes/fruit-juices-and-smoothies
https://www.healthline.com/nutrition/fruit-juice-vs-soda
https://www.medicalnewstoday.com/articles/325550
https://www.nhs.uk/live-well/eat-well/food-types/how-does-sugar-in-our-diet-affect-our-health/
https://www.puregym.com/blog/is-sugar-in-fruit-bad-for-you/
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