We all know that the overconsumption of sugar can be detrimental to our health, but does this mean fruit is on the banned list too?
Fruit has been bundled in with sweet foods and blacklisted from many people's diets, out of fear that it will cause erratic blood sugar spikes like lollies or cake would. However, as the sugar in fruit is natural (fructose), not added, it doesn't have the same negative effects.
In fact, research has shown that fruit consumption can aid weight loss, reduce your risk of chronic diseases and improve overall health and wellbeing. This is in large part thanks to the vitamins, minerals, antioxidants, fibre and phytochemicals that are contained in fresh fruit.
It's the fibre in fruit that really separates it from other sweet foods. The fibre, helps to slow down the digestion of the sugars, and the high-water content, reduces the overall glycemic load (effect that the food product has on blood sugar levels).
So, unlike other sweet foods, fruit should fill you up and not cause a big a spike then crash in energy levels. Remembering of course that the recommended daily intake is 2 pieces per day.
Like all guidelines, daily fruit intake will vary based on activity levels, energy needs, genetics and consumption of carbohydrate-rich foods that make up a person's total daily energy intake.
It is important to note that people with diabetes particularly need to keep close tabs on their overall carbohydrate intake - of which fruit is a part - to keep their blood sugar levels steady.
*Note: A serving size of fruit is about 120g, which equates to a medium apple/orange; or two small kiwi fruits, apricots or plums. However, the amount of fructose will vary between fruits. At Vision, we educate our clients during one-on-one nutrition sessions, seminars and shopping tours empowering them to make healthy lifestyle choices.
*Disclaimer: Individual results vary based on agreed goals. Click here for details.