Fruit has gotten a bad rap for many years in the dieting world. It has been vilified for years because of its sucrose, fructose and glucose sugars. Diabetics are warned to run from it. Many nutritionists still only recommend fruit in small doses, like one or two pieces a day. This is unfortunate because healthwise, fruit is packed with nutrients and helps our bodies thrive. Finally, there are studies proving that whole fruit aids weight loss.
A recently published 12 year study of 74,063 borderline overweight, middle-aged female nurses with a BMI around 29 and an average age of 50, reported that an increase in whole fruit reduced the likelihood of obesity. With an increase of a quarter to almost two times their previous fruit consumption, they reduced their risk of obesity by 14-24 percent. The 24 percent was in the women who doubled their whole fruit consumption. There have been many other studies with similar results. For women going through menopause, which is typically a very hormonally uncertain time that frequently leads to weight gain, one study showed that increasing whole fruit intake actually reduced their chances of becoming obese. This alone should encourage women to put fruit on their plate daily.
For many readers, I’m sure the alarm sirens are already screeching. Wait! We’ve been told that sugar causes obesity and fruit is packed with sugar. But the studies disprove this hypothesis. Why? Because whole fruit contains fiber and fiber plays a big role in explaining why fruit is considered an anti-obesity food. Research suggests two distinct reasons for this4. A lot of the sugar in fruit attaches itself to the fruit fiber. By being attached to the fiber, the sugars are digested slowly giving the liver more time to absorb them. This explains why fruit juice is so high in sugars and much more detrimental to your overall health. Strip the fiber and all you get are sugars that are readily absorbed by the blood and consequently spike blood sugar levels. All that sugar is not good for diabetics, those with insulin resistance and as studies show, children at risk for becoming overweight.
A study done in 1999 through 2000, followed 2810 participants between the ages of 1 and 4. Researchers measured the children’s height and weight for 48 months. The study concluded that those who were at risk to be overweight or already overweight, gained adipose tissue (fat) with increased fruit juice intake. Yet, children with those same risks who increased whole fruit consumption lost body fat. Strangely enough, the fruit juice affected height as well.
The second reason that fruit fiber diverting glucose spikes is a valid theory is because high fiber takes longer to digest, which keeps you full longer. The most interesting and possibly convincing studies done were in regards to satiety. It seems dietary fiber creates a gelatinous layer in the small intestines, which prolongs satiety, allowing us to go longer between meals and cutting back the total caloric intake of the day.
But added fiber intake doesn’t always equate to preventing or reversing obesity. While fiber is great for your cardiovascular and digestive systems, it doesn’t make the food we eat less fat producing. So, researchers are looking at other things, like the fact that fruit offers the best micronutrients of all natural foods. Studies have shown deficiencies in Vit C, A and E along with deficiencies in zinc, iron and calcium, adversely affect weight maintenance. Fruits are also rich in phytochemicals, that contain phenolic compounds that play a role in decreasing the risk for obesity, diabetes 2, cardiovascular disease and even cancer.
In a study done on 25 of the most commonly consumed fruits, it was found that each type of fruit had their own unique phenolic components and in different quantities. Wild blueberries and blackberries had the most with pomegranates, cranberries, plums and apples right behind them.
Another area of interest is gut microbes. It seems that gut microbes in those who are obese differ significantly from those found in normal weight individuals. The components of dietary fiber help to bring a healthier microbe ecology into the gut that creates more of the lean-type microbes and reduces obesity-type microbes.
These studies demonstrate that fruit is not the enemy, even to diabetics or people with insulin resistance. The current research should help to alleviate the fear many have for ingesting fruit. If you have protein with your fruit, you can keep those sugars balanced, get the nutrients, keep hunger pangs away and possibly speed up your weight loss. And just as a reminder, all vegetables contain protein. So during the summer months, when fruit is abundant, it is the perfect time to take advantage of what nature provides. Enjoy the fruit alongside all the bountiful veggies of the season and keep your body functioning optimally.