03/29/2024
Most guidelines for diabetes recommend eating a fiber-rich diet that includes fruits because they are so healthy, filled with antioxidants, anti-inflammatory, improve artery function, and reduce cancer risk.
People with diabetes were randomized into two groups—one told to eat at least two pieces of fruit a day, and the other told to have no more than two daily fruits. The low-fruit group experienced no effect on their diabetes management or weight. In other words, reducing fruit intake wasn't shown to be more beneficial.
A half-dozen randomized controlled trials swapped in fruits for other foods, like higher glycemic carbs, and found, on average, a significant improvement in blood sugar management.
Industrial fructose, such as added sugar, table sugar, and high fructose corn syrup, is associated with declining liver function and hypertension. It may also impact body weight, blood pressure, insulin levels, and lipid levels. On the other hand, the fructose found naturally in fruits is packaged with fiber and antioxidants, which may help to explain why people experience positive health benefits when they eat fruits.
Adding berries to a meal can help blunt an insulin spike from high glycemic foods, for example, and the fiber in fruits can help slow the release of the sugar. Fruit phytonutrients can help inhibit the transportation of sugar into our intestinal walls and bloodstream.
Watch the videos “How Much Fruit Is Too Much?” at https://buff.ly/3PB8yNp and “If Fructose Is Bad, What About Fruit?” at https://buff.ly/3TkNFas to learn more.
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