Andrea Miller, RD, diabetes care and education specialist, Parkview Bryan Hospital, breaks down the sweet side of nutrient-packed fruit.
One of the questions I often get is whether or not fruit should be incorporated into a healthy diet due to its high sugar content. While it's true that fruit is a source of carbohydrates and the naturally occurring sugar fructose, the answer is yes, it's still okay to incorporate it into a healthy diet.
Fruit truly is nature's candy. Out of the three macronutrients – carbohydrates, fat and protein – carbohydrates are the primary nutrient that raises blood sugar or blood glucose. And that's not always a bad thing. Glucose is our body's primary fuel source and our brain's favorite fuel source. Our body needs glucose to function, and we use it to generate energy.
Not all carbohydrates are created equal. The key is choosing carbohydrates that come with nutrients and not empty calories. Fruits are packaged with fiber, vitamins, minerals and antioxidants that are important for our bodies.
Studies consistently show that incorporating more fruits into your diet can help to protect against diabetes, heart disease, cancer and many other health problems. If we look at blue zones in the world where people live the longest, their diets are consistently rich in fruits.
Of course, portion control is still important when it comes to fruit. A serving size of fresh or frozen fruit is about a cup. Portion sizes of canned and dried fruits are a little bit smaller. I'd recommend sticking to about a half cup of canned fruit and about two tablespoons of dried fruit. Fruit juice is a less nutritious option because it doesn't contain any fiber, so enjoy that in moderation. I recommend limiting your fruit intake to about two cups a day for best health.
To keep your blood sugar stable, try pairing your fruit with a source of protein or healthy fat. Some examples might include cottage cheese, yogurt, string cheese, nuts or hard-boiled eggs.
All fruits are great choices. I recommend choosing a variety of different fruits and eating with the season. One of my favorite fruits to incorporate in the summer are berries because they're super rich in antioxidants. The next time your sweet tooth strikes and you need an energy boost, try reaching for a piece of nutritious fruit.
