You can have fruit in many different forms- whole, as fruit juice, and as smoothies. They are all still fruits, but are you getting the same benefits from all of them?
To digest and absorb sugars from fruit, they need to be digested and broken down. There are steps of mechanical and chemical processes that extract the sugars from the fruit. When the fruit you eat is whole, the digestion process works at a slower pace, and also the glucose absorption into the bloodstream is at a slower pace. That causes a slow and steady rise of blood sugar levels and causes a controlled insulin response. When you drink the juice from the fruit, you are not consuming the fiber.
If you consume fruit as a smoothie, it is already mechanically processed and partially broken down. In both cases, it means that they will pass through your system faster, and glucose fructose will absorb into your bloodstream at a faster rate.
That causes a rapid blood sugar spike, which will cause an insulin spike and eventually rebound hypoglycemia. The primary reason fruit juice leads to a spike in blood sugars in a similar fashion as soda or other sweetened beverages is the lack of fiber.
Yes, fruit juice is still more nutritious than soda pop because of the antioxidants and vitamins, but in the end, it is essentially sugar water. Whole fruit does not spike our blood sugars in the same way that foods or beverages with added sugars do. That is because of its fiber content. Fiber helps to slow down the digestion of sugar.
Fiber, specifically soluble fiber, forms a gel in our intestines which produces this slowing effect 7. When you turn fruit into juice, all of the fiber is lost. Even in the case of juice with pulp, only a small portion of pulp remains, and it separates from the rest of the beverage, so it does not help slow down the digestion process.
When we blend fruits into smoothies or purees like apple sauce, they contain the same amount of fiber that the whole food version does. Despite this, blending fruit causes a rapid spike in blood sugar and insulin compared to eating the same amount of fruit in its intact form 7, 8. That is because the smoothie passes through your gut at a faster rate, the mechanical breakdown is quicker.
This causes the sugar to be absorbed more rapidly into the bloodstream. However, as an exception, consuming blended berries does not cause the same rebounding low blood sugar response seen when drinking juice or smoothies as other types of blended fruit 9.
Another issue with the quick transit of smoothies through the system compared to whole fruits is the less time the food spends in your stomach. That will cause you to become hungry sooner after eating. The feeling of hunger is the leading cause of overconsumption of calories and weight gain. So, smoothies are less optimal if compared to eating whole fruits, especially if your goals are blood sugar control and weight management.
While fruits are considered a healthy food, sugar is sugar, even if it comes from fruit. The science behind carbohydrate metabolism suggests there is a limit to how much fruit is advisable to consume. And, also in what circumstances you need to avoid fruit. We suggest that fruit consumption be limited or avoided if you have a condition that affects how you metabolize sugar, for example, diabetes. The form you eat the fruit in whole, blended, or juiced is the most significant factor.
Even then, we do not suggest consuming more than three whole fruits or the equivalent of three cups of fruit per day. That is because of the overall sugar load that even whole fruits contain.
Apart from limiting fruit to three servings per day, we suggest spreading your servings throughout the day and pairing the fruit with other fiber-rich foods for even better blood sugar control. Berries are lower in overall sugar content and have more fiber when compared to other fruits. For that reason, you can include them in your daily diet more than fruits higher in sugar.
The sugar found in whole fruits is very different from refined sugars added to processed foods. The sugars from whole fruits are digesting and absorbing into the bloodstream at a slower pace than added sugars.
Whole fruits also contain valuable nutrients such as fiber, vitamins, minerals, and phytonutrients that refined sugars do not. We recommend having fruit, around 3 servings, daily.
We recommend staying away from fruit juice and choosing whole fruits more often than smoothies. Eating a variety of fruit each day is not only good for your overall health, but it is also delicious!
Robert Lustig, Adv Physiol Educ — Divergent effects of glucose and fructose on hepatic lipogenesis and insulin signaling NIH external link. J Clin Invest , doi: J Clin Invest. The effect of two energy-restricted diets, a low-fructose diet versus a moderate natural fructose diet, on weight loss and metabolic syndrome parameters: A randomized controlled trial.
Postprandial glucose, insulin, and free fatty acid responses to sucrose consumed with blackcurrants and lingonberries in healthy women. Depletion and disruption of dietary fibre. Effects on satiety, plasma-glucose, and serum-insulin.
Obesity Silver Spring — Berries reduces postprandial insulin responses to wheat and rye breads in healthy humans. Aroga Lifestyle Medicine is a trail-blazing clinic with an multi-disciplinary team that believes that most, if not all, cardiac and metabolic illnesses can be prevented and treated with intensive lifestyle modifications.
Using evidenced-based therapies, patients are empowered to experience true healing and wellness. While you may only know this sweet fruit from its inclusion in the famous Fig Newton cookies, you'll have to eat the fruit raw—and without the coating of sugar and flour—to best reap the health-protective benefits such as its high fiber, potassium, calcium, magnesium, and vitamins A, E, and K contents.
Figs also contain prebiotics, which help support the pre-existing good bacteria in the gut, improving digestive wellness. But because of their high sugar content, be sure to enjoy by eating only one or two whole ones at a time. Try wrapping figs in prosciutto and adding a dollop of goat cheese. Both the meat and the cheese have extra protein to help fill you up so you don't feel the need to keep munching.
No wonder pomegranate juice doesn't need any added sweeteners. It's sweet enough on its own! But it's not just sugar pomegranates are high in; their arils the seeds are also pretty mighty when it comes to their nutrient content. Pomegranates contain three types of antioxidant polyphenols—including tannins, anthocyanins, and ellagic acid—which all help fight and prevent damage to your body caused by free radicals. One pomegranate also provides about 30 mg of vitamin C, which is important for skin and immune health.
They have a fairly high fiber content, so as long as you stick to the serving size, don't be afraid to pop the arils as a snack, sprinkle them onto salads, yogurt, or even on top of chicken dishes.
Total Sugar: 1 cup, You can thank grapes' sugar content for that pounding headache you get after downing a couple glasses of wine. And while both red and green grapes are high in sugar, they're also rich in antioxidants. You may have heard that red wine is touted as a "healthy" alcoholic drink because of its resveratrol content—a plant compound that has been linked to improving heart health, burning fat, and boosting weight loss.
But wine contains only a fraction of the resveratrol and other protective phenolic compounds found in grapes, so experts recommend the best way to boost your consumption of polyphenol compounds is by directly increasing fruit consumption.
Here are some more secret effects of eating grapes. Total Sugar: 1 cup, pieces, These glowing fruits are packed with eye-protecting vitamin A, heart-strengthening B6, and immunity-boosting C. Not to mention, their variety of antioxidants—quercetin, isoquercitrin, astragalin, fisetin, gallic acid, and methyl gallate—protect the body against colon, breast, leukemia and prostate cancers.
When you're adding it to your smoothie, make sure you add a healthy scoop of protein powder and a handful of raw oats to add to your protein and fiber content and slow down the digestion of its sugars. Total Sugar: 1 cup, sections, You might also know these mini oranges as those little sections that grace your Chinese salads—mandarin oranges. These rank high for their sugar content, but you should know that a single tangerine, even the largest tangerine, has only So a cup is about 2 medium-sized tangerines total.
Did you know tangerines give you better hair? The B12 in tangerines promotes hair growth, reduces hair loss, and slows down the graying process. Here's the real difference between clementines and tangerines. Total Sugar: 1 cup, sliced, Bananas can help you sleep , build lean muscle, and burn fat, but compared to other fruits they're pretty high in sugar and carbs, so no monkey business: stick to one five-inch portion a day.
This ensures you'll reap all the fruit's benefits—without expanding your waistline. Cassie Bjork , RD, LD, says, "I encourage consuming protein and healthy fat with the banana to slow down the absorption of the sugar from the banana into your bloodstream. This is the most effective strategy for keeping blood sugar levels stable, which means consistent energy levels and weight loss since stable blood sugar levels allow the pancreas to secrete glucagon, the fat-burning hormone!
Total Sugar: 1 cup, with pits, Besides sweet corn, nothing quite represents summer's harvest like sweet cherries. One cup of the little red guys has about milligrams of potassium nearly that of a small banana , which helps keep blood pressure in check. Cherries also contain good amounts the antioxidants of quercetin and anthocyanin, which help protect against cancer and cardiovascular disease.
Their solid hit of fiber helps to slow down the digestion of their high sugar content, but to be on the safe side, we'd suggest eating them in blogger Gimme Some Oven's Cherry Pie Smoothie.
The recipe combines fresh frozen cherries, nonfat Greek yogurt, old-fashioned oats, vanilla extract, and almond extract to create a delicious drinkable dessert.
Here are some more surprising side effects of eating cherries. If you're a runner try switching your apple-a-day to an orange-a-day to help lessen muscle soreness after your run! According to a study in the International Journal of Sport Nutrition and Exercise Metabolism , consuming vitamin C before a workout can reduce muscle soreness and prevent the formation of free radicals.
A single orange supplies percent of your DV for vitamin C. A bonus: Oranges are a great source of selenium, a trace element whose antioxidant power maintains thyroid function, fights fatigue, and boosts metabolism. Total Sugar: 1 cup, slices, Low in calories, this stone fruit is a sweet way to satisfy your hunger. Not only that, but studies by Texas AgriLife Research suggest plums may help ward off metabolic syndrome—a name for a group of risk factors, of which belly fat is a predominant determinant, that increase the risk for obesity-related diseases including diabetes.
However, they differ in their chemical structures, the way your body digests and metabolizes them and how they affect your health. This article examines the main differences between sucrose, glucose and fructose and why they matter.
Disaccharides are made up of two, linked monosaccharides and broken back down into the latter during digestion 1. Table sugar and the sucrose found in processed foods are commonly extracted from sugar cane or sugar beets. Sucrose tastes less sweet than fructose but sweeter than glucose 2. Glucose is a simple sugar or monosaccharide. Monosaccharides are made up of one single unit of sugar and thus cannot be broken down into simpler compounds.
In foods, glucose is most commonly bound to another simple sugar to form either polysaccharide starches or disaccharides, such as sucrose and lactose 1. Glucose is less sweet than fructose and sucrose 2. Fructose is sourced from sugar cane, sugar beets and corn. High-fructose corn syrup is made from cornstarch and contains more fructose than glucose, compared to regular corn syrup 3.
Of the three sugars, fructose has the sweetest taste but least impact on your blood sugar 2. Sucrose is made up of the simple sugars glucose and fructose. Sucrose, glucose and fructose are found naturally in many foods but also added to processed products. On the other hand, disaccharides like sucrose must be broken down into simple sugars before they can be absorbed. Glucose is absorbed directly across the lining of the small intestine into your bloodstream, which delivers it to your cells 4 , 5.
It raises blood sugar more quickly than other sugars, which stimulates the release of insulin 6. Insulin is needed for glucose to enter your cells 7. Once inside your cells, glucose is either used immediately to create energy or turned into glycogen to be stored in your muscles or liver for future use 8 , 9. Your body tightly controls your blood sugar levels.
When they get too low, glycogen is broken down into glucose and released into your blood to be used for energy 9. If glucose is unavailable, your liver can make this type of sugar from other fuel sources 9. Like glucose, fructose is absorbed directly into your bloodstream from the small intestine 4 , 5.
It raises blood sugar levels more gradually than glucose and does not appear to immediately impact insulin levels 6 , Eating large amounts of fructose on a high-calorie diet can raise blood triglyceride levels Excessive fructose intake may also raise the risk of metabolic syndrome and non-alcoholic fatty liver disease Enzymes in your mouth partially break down sucrose into glucose and fructose.
However, the majority of sugar digestion happens in the small intestine 4. The enzyme sucrase, which is made by the lining of your small intestine, splits sucrose into glucose and fructose.
They are then absorbed into your bloodstream as described above 4.
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