Do you need to avoid fruits to reduce your sugar intake? It depends! I'm getting so many questions from my FREE SUGAR CHALLENGE - (with a chance to win a prize at the end!), JOIN HERE that I thought I would take the time to address!
Too much fruit isn't a great idea, but when I recommend reducing sugar intake, I am referring to ADDED Sugars!
Having fruit in your diet is beneficial for so many reasons ...
Fruits are a healthy, unprocessed and nutritious food, and offer multiple benefits to your health. Here are some of the benefits of eating fruits:
Boosts Your Immune System: Fruits contain high levels of vitamin C, which can help to boost your immune system. Vitamin C supports the production of white blood cells that help fight off infections, illnesses, and diseases. Living with Lupus, we don't want to boost our autoimmune activity too much, but enough vitamin C is vital to maintain. With that in mind, the amount you ingest from fruit with well within the recommended daily value, and I recommend that more than consuming high dose Vitamin C supplements.
Improves Digestion: Fruits contain dietary fiber and contain a lot of water which helps to improve digestion and regularize bowel movements. This can help to prevent constipation, bloating, stomach cramps, and other digestive issues.
*Too much fruit is not a great thing though, and may cause some digestive issues in those that are sensitive (if you have IBS or IBD). Eat 2-4 servings of fruit per day for a good balance. 1 serving of fruit = 1/2 cup portion)
Lowers Blood Pressure: The potassium content in fruits helps to regulate blood pressure levels. Regular consumption of fruits can help to lower high blood pressure significantly and reduce the risk of heart disease.
Prevents Cancer: Fruits are rich in antioxidants which can help to prevent the development of cancer cells. They also contain phytochemicals which help to boost the immune system and protect the body against DNA damage and carcinogens.
Improves Brain Function: Fruits are a good source of essential vitamins and minerals that can support cognitive function. Eating fruits regularly can help to improve memory, concentration, and overall brain health.
Reduces Inflammation: Fruits contain anti-inflammatory compounds that can help to reduce inflammation in the body. This can help to prevent chronic diseases such as arthritis, heart disease, and diabetes.
Who SHOULD avoid fruit for their health?
If you're on high doses of steroids and having trouble controlling your blood sugars, it may be wise to reduce your sugar intake (including from fruits - especially dried fruits, juices or smoothies). If you are a diabetic, you should also limit your sugar intake.
Remember to eat a variety of fruits and vegetables to ensure that you are getting all the essential nutrients that your body needs. Each color of fruit/vegetable signifies a different set of vitamins and minerals you can obtain from that food! Literally eat the rainbow of colors ...
Red: apples, pomegranate, watermelon
Orange: oranges, peach, apricot, papaya
Yellow: pineapple, banana, lemon, pear
Green: kiwi, apple, lime
Indigo/Violet: plums, figs, grapes
In conclusion, fruits are essential for maintaining good health and can benefit the body in numerous ways. Incorporating fruits into your diet can help to improve your overall health and reduce the risk of chronic diseases but be mindful of portions if you have trouble controlling your blood sugars.
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