A fruit a day can keep the doctor away, so goes the saying. Eating fruits carries many benefits as nutrition experts say that fruits are a mixture of nutrients like; vitamins, minerals, fibre, phytochemicals, water, but most of the calories in fruit come from carbohydrates, specifically sugar. Dieudonne’ Bukaba, a nutritionist at Avega Clinic Remera, says all fruits contain some natural sugar. Very sweet fruits including mangoes and watermelons have relatively high sugar content. However, fruits tend to contain less sugar than sweetened foods. He notes, almost everyone, including people with diabetes, could benefit from eating more fruits due to the nutrients they have. A more recent study even reported that higher fresh fruit consumption was associated with lower risk of diabetic complications and death among those who already had diabetes. Those with blood sugar issues were cautioned to follow individualised advice from their healthcare professional, but consuming fruit with other foods, for example, chopped banana in oatmeal can help keep blood sugar more constant in those facing difficulty. Research shows that people with diabetes can also safely consume fruits as they have less sugar than most sweet snacks, which can mean that a person consumes fewer calories and less sugar while also obtaining valuable nutrients. Bukaba explains that fruits contain two types of sugar; fructose and glucose. The proportions of each vary, but most fruits are about half glucose and half fructose. Glucose raises blood sugar, so the body must use insulin to metabolise it. Fructose does not raise blood sugar. Instead, the liver breaks it down. “The sugars that manufacturers most commonly use in foods include; corn syrup, which is usually 100 per cent glucose-fructose, which is sugar from fruit galactose. This forms lactose when combined with glucose high fructose corn syrup, which combines refined fructose and glucose but with a higher percentage of fructose maltose, which is from two glucose units sucrose, or white or table sugar, which is equal parts fructose and glucose,” he says. Bukaba says that these sugars differ from fruit sugar because they undergo processing and manufacturers tend to overuse them as additives in food and other products. Our bodies also metabolise these sugars more quickly. He explains that sucrose can make coffee sweeter, and high fructose corn syrup is a common additive in many processed products, such as soda, fruit snacks, and more. According to Healthline, evidence suggests that fructose can cause harm when consumed in excess. However, there is not enough fructose in fruit to cause concern. Whole fruits take time to chew and digest. Because of this, you feel fuller and your body can easily tolerate the small amounts of fructose. “Although eating whole fruits is very healthy, the same isn’t necessarily true for fruit juice and dried fruit. Both are high in sugar and easy to overeat. While excessive sugar intake can be harmful, this doesn’t apply to whole fruits. Rather, they are “real” food, high in nutrients and filling. If you can tolerate fruit and you’re not on a low-carb or ketogenic diet, by all means, eat fruits. Try eating more whole fruits as part of a healthy, real-foods-based diet to enjoy their health benefits,” states Healthline. Bukaba says that whole fruits are always a better choice than packaged or processed fruits. For example, manufacturers tend to heavily sweeten and extremely process fruit juices. Flavoured juices that they market to children often contain large amounts of added sugars. These juices are not a substitute for whole fruit, and they may significantly increase a person’s sugar consumption. “People who consume canned fruits should check the label, as some canned fruits contain sweeteners or other flavouring agents that can greatly increase their sugar content. A very high intake of fruit, as with any other food, may cause a person to consume too many calories, which may increase their risk of obesity. Overeating fruits, however, is difficult,” he says. Bukaba explains that consuming fibre can help a person feel fuller longer, reduce food cravings, nourish healthful gut bacteria and support healthy weight loss. Consuming fibre may also help a person maintain more consistent blood glucose, which is especially important for people with diabetes. He further points out that people who substitute sweet snacks with fruits may eat less sugar and fewer calories. Fruit consumption is related to a wide range of health benefits, however, a mixture of fruits and vegetable consumption can lessen the overall risk of death. Consuming fruits and vegetables also lowers the risk of a range of health conditions, including heart disease and cancer. People who consume fruit trusted sources are less likely to develop obesity and other health issues associated with it, Bukaba concludes.
