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  • Writer's pictureVallari shah


There was a time when we didn’t question whether #fruit was good for us, when we more or less took “eat your fruits and veggies” to heart.Today, many people are worried fruit is high in sugar, carbs and calories.

There are is so much information available on internet or people follow these diets which are promoted by #celebrities without understanding what is actually good for them and their body. Bring a #nutritionist ,it is a struggle for us to make our patients understand what is in real good for them.

One of my patients wouldn’t eat any fruit other than blueberries because she had heard and read about the myth, promoted by fad diets — that blueberries are the only “safe” fruit to eat because they are “low glycemic” i.e. they do not spike your blood sugar levels.

A lot of new diet trends like keto , pegan, diet etc eliminate fruit group completely from their diet; in fact they even call fruits toxic because of its #sugar content.

So is the sugar in fruit really bad for you??

The truth is, there is a huge difference between added sugar, like white sugar and even more ‘natural’ sugars like jaggery, coconut sugar or honey, and the sugar found in fruit. The former jaggery , coconut sugar or honey are just that – white sugar substitute that’s typically added to foods to make them sweeter. Added white sugars don’t come with additional nutrients (although I guess a case could be made for some, like honey ,jaggery and coconut sugar, but you’d have to consume a very large quantity of said sweetener to get the trace amount of nutrients)

When you eat an apple, a papaya, a peach or some berries, their sugar comes wrapped in a fibre-rich, water-rich, nutrient-rich package. That fibre slows the release of fruit’s natural sugar into your bloodstream, preventing a sugar spike, especially if you eat your fruit as part of a meal or snack that contains protein and healthy fats.

The fibre found in fruit also contributes to feelings of fullness and better #digestion. And finally, it can help to feed the good bacteria in your gut.

Of course the saying of "Eat your fruit"- means eat A WHOLE FRUIT and not fruit juice -so you can take care of the sugar intake. Plus, fruit juice even lacks the fibre content which makes it high GI i.e. spike your blood sugar.

Here if we are talking about issue of #diabetes. Diabetes doesn’t mean you have to exclude fruit from your diet. It means you have to eat a reasonable portion (one standard serving) at a time and not over-do it. It would also be wise to pair your fruit with protein or healthy fat- like a serving of fruit with few nuts or greek yogurt with a fruit to slow the absorption of glucose into your blood. But you still don’t have to cut out fruit, contrary to popular belief.

Fruit also contains tons of vitamins and minerals, especially vitamins A and C, potassium, and magnesium.

Finally, fruit is one of the best sources of disease-fighting phytonutrients. All of the different colours of fruit (even the white ones) represent different phytonutrients, many of which have #cancer-fighting antioxidant properties or inflammation-lowering properties. Eating fruit is associated with a lower risk of cancer, heart disease, and memory problems.

Bottom line is: - An apple a day, keeps doctor away!!! (says it all)

Fruits is nutritious; so do not eliminate it from your diet.You can limit your servings size. The sugar in fruit is definitely not the same as extra-added sugars.

And if you still like to argue with me, let me kindly remind you that I am the dietitian here and have years of experience to prove it :)

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