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An age old question: if sugar is unhealthy, why is fruit, which is chocked full of sugar, considered healthy?

In this article, I would like to shed some light on the fruit/sugar debate. By the end, I hope to show you that not only can you be eating fruit, you absolutely should be eating fruit.

But before we get into it, please consider subscribing to the WFPBscience email list below, new articles are posted regularly.

I have been receiving great feedback from everyone on the blog, and yes, I will continue to be uploading evidence-based information.

Anyway, let us hop into the science.

Fruit has tons of fiber, vitamins, minerals, and various other phytonutrients. However, we also know that fruit contains a large amount of sugar — namely, fructose. And, of course, we know that fructose can be detrimental to one’s health.1,2

Therefore, the question becomes: how do we reconcile these two facets of fruit? Healthy on the one hand, but potentially detrimental on the other?

Despite the seemingly impenetrable paradox, science has begun to shed some light on the situation.

In an attempt to evaluate the most extreme cases of fruit consumption and its effects on human health, scientists have performed some… comical… experiments.

In a 2001 study published in the journal Metabolism, researchers placed study participants on a diet that included 20 servings of fruit per day — arguably more than even a heavy fruit addict would eat in a specified period of time — only to reveal a 38 point drop in LDL cholesterol (that is the bad kind).3 No weight gain or any increases in blood pressure or triglyceride levels were found.3

A much earlier study published in the South African Medical Journal revealed similar findings: 20 servings of fruit resulted only in heath benefits for the study participants.4 Body weight, blood pressure, insulin resistance, and lipid levels were all normal.4 That is the power of fruit, even at high “doses”.

Despite these studies involving extremely high levels of fructose in the “whole” form, it has been well established that fructose in the “corn-derived” form (i.e. high fructose corn syrup), has been contributing to some serious issues, including large amounts of weight gain.5,6

Time and again, fructose from added sugars has been shown to be categorically distinct (in terms of human health) from whole food sugars — despite the fructose molecule being chemically identical in both cases.7,8

So what gives?

Well, there are a few theories.

Despite the chemically identical fructose commonality between fruits and industrialized added sugars such as high fructose corn syrup, there are plenty of other differences. Fruit contains several other compounds besides for fructose, including fiber, vitamins, minerals, and various phytonutrients.

Therefore, a promising place to look in order to discover the underlying differentiating factor between fruits and added sugars, are these compounds.

For example, the fiber present in nearly all fruits has been shown to slow the blood sugar response to sugary foods.9,10

Insulin is a hormone that is released when blood glucose levels rise. If insulin is repeatedly spiked, this may lead to what is called insulin resistance (which in turn is linked to all sorts of negative health outcomes).11 When the absorption of glucose into the bloodstream is slowed, the insulin response is slowed, thereby preventing its deleterious effects.

So too, certain phytonutrients found in fruits have been found to inhibit the initial glucose absorption in the small intestine.10 In this way, fruits can directly stop the body from absorbing some of the sugar present within its flesh!

There are a few other examples of how specific compounds within fruit can directly protect against the effects of sugar, but to be honest we don’t have a lot of concrete research at this point in time.

But this fact is hardly relevant. Just because we do not know exactly how fruit prevents disease (despite its sugary nature), does not mean that we do not know that fruit does prevent disease.

Fruit demonstrates an immense amount of health benefits including the prevention of heart disease, high blood pressure, high cholesterol, osteoporosis, cancers, lung diseases, and mental health disorders.12–16

Therefore, the bigger picture needs to be kept in mind. Fruit is extremely beneficial to one’s health. Fruit, even in very high amounts, has shown little to no negative health effects, despite its sugar content. Added sugars, in any amount, have been shown to be health demoting.

I think the logic is clear: do not fear the sweet stuff. The next time someone questions all that fruit on your plate, point them to this article.

While you are on a motivational high to eat fruit, go whip up a delicious smoothie! I recently posted a fruit smoothie on the WFPBscience facebook page that I made in my Nutribullet blender (linked).

Have you ever been interrogated in regards to your fruit intake? Leave a comment down below!

If you enjoyed reading this article and gained from it, consider signing up for the WFPBscience email list below!

As always, stay healthy.

Jonah Stavsky, B.A. holds a Bachelor’s degree in Biology from Yeshiva University and is currently earning his Master’s Degree in Human Nutrition from Columbia University. Jonah also holds a personal training license with the American Council on Exercise along with specialty certifications in behavior change psychology, fitness nutrition, and weight management. Jonah is the creator and owner of WFPBscience and can be contacted at jonahstavsky1@gmail.com.

Works Cited

1. Rizkalla SW. Health implications of fructose consumption: A review of recent data. Nutr Metab (Lond). 2010;7:82.

2. Stanhope KL, Havel PJ. Fructose consumption: recent results and their potential implications. Ann N Y Acad Sci. 2010;1190:15-24.

3. Jenkins DJ, Kendall CW, Popovich DG, et al. Effect of a very-high-fiber vegetable, fruit, and nut diet on serum lipids and colonic function. Metab Clin Exp. 2001;50:494-503.

4. Meyer BJ, de Bruin EJ, Du Plessis DG, van der Merwe M, Meyer AC. Some biochemical effects of a mainly fruit diet in man. S Afr Med J. 1971;45:253-261.

5. Angelopoulos TJ, Lowndes J, Zukley L, et al. The effect of high-fructose corn syrup consumption on triglycerides and uric acid. J Nutr. 2009;139:1242S-1245S.

6. Bocarsly ME, Powell ES, Avena NM, Hoebel BG. High-fructose corn syrup causes characteristics of obesity in rats: increased body weight, body fat and triglyceride levels. Pharmacol Biochem Behav. 2010;97:101-106.

7. Johnson RJ, Nakagawa T, Sanchez-Lozada LG, et al. Sugar, uric acid, and the etiology of diabetes and obesity. Diabetes. 2013;62:3307-3315.

8. Petta S, Marchesini G, Caracausi L, et al. Industrial, not fruit fructose intake is associated with the severity of liver fibrosis in genotype 1 chronic hepatitis C patients. J Hepatol. 2013;59:1169-1176.

9. Manzano S, Williamson G. Polyphenols and phenolic acids from strawberry and apple decrease glucose uptake and transport by human intestinal Caco-2 cells. Mol Nutr Food Res. 2010;54:1773-1780.

10. Johnston K, Sharp P, Clifford M, Morgan L. Dietary polyphenols decrease glucose uptake by human intestinal Caco-2 cells. FEBS Lett. 2005;579:1653-1657.

11. Reaven GM. Insulin resistance and human disease: a short history. J Basic Clin Physiol Pharmacol. 1998;9:387-406.

12. Park H-M, Heo J, Park Y. Calcium from plant sources is beneficial to lowering the risk of osteoporosis in postmenopausal Korean women. Nutr Res. 2011;31:27-32.

13. Celik F, Topcu F. Nutritional risk factors for the development of chronic obstructive pulmonary disease (COPD) in male smokers. Clin Nutr. 2006;25:955-961.

14. Adebawo O, Salau B, Ezima E, et al. Fruits and vegetables moderate lipid cardiovascular risk factor in hypertensive patients. Lipids Health Dis. 2006;5:14.

15. Payne ME, Steck SE, George RR, Steffens DC. Fruit, vegetable, and antioxidant intakes are lower in older adults with depression. J Acad Nutr Diet. 2012;112:2022-2027.

16. Kerley CP. A Review of Plant-based Diets to Prevent and Treat Heart Failure. Card Fail Rev. 2018;4:54-61.

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