Is Fruit Healthy?

This is a summary of an article at NutritionStudies.org

The Yolk

• Common myths based on fructose in fruit
• Increases risk of metabolic syndrome (heart disease, diabetes, stroke)
  • Sugar sweetened drinks or foods made with fructose – yes
  • Whole fruits – no
  • Whole fruit actually helps prevent metabolic syndrome
• Causes insulin spikes or diabetes
  • Whole fruit actually is preventative for developing diabetes
  • Fruit juice may spike insulin but not whole fruit
• Causes weight gain
  • No
  • There is concern about fructose in some studies, but based on all fructose, including those in processed foods
    • Commercially made fructose (high fructose corn syrup) acts very different in the body and has negative consequences
• What about juice?
  • Whole fruit is preferable because the fiber (from the solid parts) slows digestion – juice is quickly digested
  • It’s better than a soda if you have those two choices
• Is fruit healthy?
  • Yes
  • Whole fruit has vitamins, minerals, fiber, and antioxidants with many disease preventing actions

Perspective

• Whole fruit is part of a healthy diet and should be eaten without second thought (5+ servings/day)
  • The fructose is not a concern
• Fructose in other food products is not part of a healthy diet and should be eaten sparingly
• High fructose corn syrup is NOT the same as fructose in fruit (55% fructose) and acts negatively in the body
• If you dislike vegetables, it’s okay to eat more fruit to get similar vitamins and minerals (particularly children)
• Fruits that you didn’t think were fruits
  • Avocados
  • Tomatoes
  • Olives
  • Cucumbers
  • Pumpkins
  • Peppers

Research

• Fruits and vegetables decrease cancer risk
• Yogurt and fruits help prevent metabolic syndrome
• Eating fruits and vegetables decreases waist size
• Arthritis sufferers should eat more fruit