Fruits contain a significant amount of fiber that slows down the absorption of sugar, making it less burdensome on the pancreas than processed sugar. In fact, fruits offer numerous health benefits. Let's explore them in detail in this text!
While chemically speaking, refined sugar and fruit sugar are the same substance, their effects on health are entirely different. In fact, people should eat a lot of fresh fruit to satisfy their craving for sweet foods. Of course, there are many reasons for this.
The fiber in fruits minimizes the impact of glucose in the bloodstream, so the body processes fruit sugar differently. When experts recommend limiting sugar intake, they refer to added sugars found in pastries, candy, cereal, fruit juice, ketchup, soda, and the like.
The "Guideline: Sugars intake for adults and children" issued by the World Health Organization (WHO) in 2015 provides more scientific facts about sugar. The WHO clearly distinguishes between natural sugars found in unmodified fruits and vegetables and added sugars.
Added sugars are components that can cause tooth decay or chronic diseases, so it is recommended that they do not exceed 10% of calorie intake. However, the WHO states that these guidelines do not apply to natural sugars.
Many foods naturally contain sugars or supply nutrients that
transform into sugar in the body after consumption.
Fruits are a source of fructose, while milk and dairy products are a source of lactose. Similarly, vegetables contain complex carbohydrates that are converted into various amounts of glucose after digestion. Therefore, after being digested, organisms can utilize these glucose molecules.
As you may have surmised, most foods excluding meat contain natural sugars. In contrast, many commercial products contain added sugars. The food industry adds these sugars to emphasize taste, increase energy intake, or obtain different characteristics in the final product.
For example, commercially available cookies, snacks, and candies contain sugar and are often manipulated by the food industry. One reason for this is that sugar addiction can increase palatability and dependence on food. Further information can be found in the scientific journal, British Journal of Sports Medicine.
What are the benefits of consuming fruit sugars? Simple sugars such as glucose and fructose are energy sources and therefore have the same effect on the body. However, simple sugars do not occur naturally as a standalone substance but coexist with other nutrients in natural foods.
As you can see, the primary difference lies in the process of generating glucose in the body, which can vary greatly depending on the food or product's other ingredients.
Carbonated drinks lack essential fiber, vitamins, and
minerals in the body. Furthermore, because they are liquids, they are easily
digested by the body, allowing sugar to be easily absorbed into the
bloodstream.
Similarly, vegetables not only contain healthy amounts of nutrients and fiber, but also significant amounts of complex carbohydrates that take longer to digest and reach the bloodstream. Although vegetables contain sugars, it is precisely for this reason that they provide a higher sense of fullness and nutritional value. In fact, vegetables are not considered to be high glycemic index foods.
Health benefits of fruits
Fruits, which are easily digestible, aid in intestinal transit and promotion, making them excellent foods for our bodies. They are rich in water and dietary fiber, with no concentrated starches or fats, and are therefore digested in about 20 minutes.
Research results suggest that consuming fruits can help reduce the risk of heart disease, stroke, and other non-communicable diseases.
Are fruit sugars harmful to the body?
Fruits contain antioxidants, vitamins, minerals, and fiber, which can provide significant health benefits when consumed frequently.
Fruits can also aid in weight management. In fact, according
to a 2016 study by Harvard researchers, the flavonoids in fruits can have
positive effects on metabolism.
People who maintain a diet rich in flavonoids are more likely to maintain their weight even as they age, compared to those who do not consume foods with high flavonoid content. The fruits that seem to offer the greatest benefit are apples, blackberries, and pears.
Another positive characteristic of fruit is that its soluble fiber stimulates selective growth of microorganisms, which can aid in metabolism and reduce the risk of obesity.
It is essential to remember that fruit sugars are not
harmful to health. Therefore, let's reduce our intake of processed foods. We
should not forget that fruit jam or fruit juice is not the same as whole fruit.
Of course, the sugar in canned fruit should also not be considered as added
sugar.
