Does eating fruits raise your blood sugar? 5 reasons not to believe what they say on the networks

On social networks we see content based on evidence and content that no one knows where it comes from but they determine it as absolute truth. In recent months, the concern to avoid diabetes, a silent disease with which people live around of 537 million in the world, has caused many to control what foods they consume or stop eating some as nutritious as fruits. In this note we review the reasons why stopping eating fruits is a very bad idea.

Fruits are a source of a large amount of vitamins, minerals, fiber and antioxidants, nutrients necessary for adequate health. Here are more reasons to continue eating them:

1. Glycemic index:

The glycemic index (GI) is a measure used to classify foods according to the effect they have on blood glucose levels after being consumed. It is classified into three: High GI, moderate GI and low GI. The rate at which a food increases blood glucose levels is compared to pure glucose, which has a glycemic index of 100.

Foods that have a high glycemic index are those that reach more than 70 and quickly raise blood glucose levels. Those with a moderate glycemic index range between 56 and 69; and those with a low glycemic index (less than 55) release glucose into the blood gradually, which helps maintain stable energy levels.

Fruits, for the most part, have a low or moderate glycemic index, which means that they release sugar into the blood gradually, avoiding sudden spikes. The fiber present in fruits also slows down the absorption of sugar.

For example, many fruits have low GI such as apples, oranges, pears, bananas, grapes, cherries, strawberries, blueberries, kiwi, grapes, among others.

2. Dietary fiber:

Fruits are rich in fiber, which numerous studies conclude is necessary for good digestive health and to slow the absorption of sugar into the bloodstream. This action of fiber helps keep blood sugar levels stable.

One study determined that “participants with the highest fruit intake were 49% more likely to age successfully and had a 23% lower risk of premature death compared to those with low fruit intake.” Furthermore, it noted that “the odds of successful aging improved by 2% for every 1 g increase in total fiber intake and those who consumed fruit fiber below the median intake were 36% less likely to age.” successfully compared to those above the median fruit fiber intake.” Eating fruits for their fiber is a good idea for aging healthily.

Another study indicated that a higher intake of whole fruit is associated with a reduced risk of diverticulitis, an inflammation or infection of diverticula (pockets) that can develop in the wall of the colon.

Fiber is also linked to good cardiovascular health. A meta-analysis that included a total of 298 studies revealed that “higher fiber intake was convincingly associated with decreased odds of all-cause and cardiovascular disease mortality.”

3. Nutritional value:

Fruits contain a wide range of essential nutrients, such as vitamins, minerals, antioxidants and phytonutrients. The World Health Organization (WHO) recommends consuming at least 400 g daily to obtain its health and nutritional benefits.

According to the FAO, insufficient intake of fruits and vegetables is the cause of around 14% of deaths from gastrointestinal cancer worldwide, 11% of deaths from ischemic heart disease and 9% of deaths from stroke. Eating fruits helps us prevent many diseases.

Other studies indicate that thanks to the nutritional value of fruits, they are capable of preventing other diseases such as: constipation, irritable bowel syndrome, inflammatory bowel diseases and diverticular disease; as well as reduce the risk of type 2 diabetes, metabolic syndrome, the severity of asthma and chronic obstructive pulmonary disease. It also has an impact on improving psychological well-being and reducing the risk of depression; contribute to greater bone mineral density in children and adults; and reduce the risk of seborrheic dermatitis.

Finally, low intake of whole fruits (not in juices or preserves) is considered to “represent a potentially more serious threat to the health of the global population than previously recognized, especially in light of emerging research on the benefits.” for the health of whole fruits and fruit fiber.”

4. Antioxidants:

Fruits contain large amounts of antioxidants that help us fight oxidative stress, aging and diseases.

Scientific studies have shown that antioxidants present in fruits offer a wide range of health benefits such as combating oxidative stress by neutralizing free radicals, highly reactive molecules that can damage cells and contribute to aging and various chronic diseases, such as cancer and Alzheimer’s.

The study “Antioxidant Activity and Healthy Benefits of Natural Pigments in Fruits: A Review”, indicates that the biological and pharmacological activities of antioxidants such as carotenoids, flavonoids and anthocyanidins, have anticancer, antiviral, antibacterial, anti-inflammatory, anti-allergic, antithrombotic properties. , cardioprotective, hepatoprotective, neuroprotective, antimalarial, antileishmanial, antitrypanosomal and antiamoebic.

5. They are accessible:

There are a large number of fruits, especially in Latin America, where we find seasonal fruits at better prices than imported fruits. We can choose according to our preferences and economy.

Depending on the region and season of the year, many fruits are locally grown and available. This reduces the costs associated with transportation and importation, making them more accessible and economical.

In this link you will find the fruits that are in season according to the months of the year in Peru.