Fruit: a sweet way to support health

Fruit is flavorful, refreshing and packed with nutrients, yet its carbohydrate content sometimes causes concern for people following low-carb diets. With so much emphasis on protein for weight loss and fullness, fruit is often overlooked. Nutrition experts emphasize that the carbohy­drates in fruit are very different from refined sugars. Whole fruits come naturally paired with fiber, water, and a variety of nutrients that benefit health. The fiber slows diges­tion, reduces spikes in blood sugar, and helps with satiety. Combined with their water content, fruits can be naturally filling and satisfying.

National guide­lines recommend that adults consume about one and a half to two cups of fruit each day. However, nearly 80 percent of Americans fall short of this target, accord­ing to the U.S. Depart­ment of Agriculture. This means many are missing out on an important contributor to overall diet quality.

Photo via KCH.

Studies suggest that eating fresh fruit regularly may help protect against Type 2 diabetes. Portion awareness remains important, though. A tennis ball sized piece of fruit or a cup of berries is considered an appropriate serving. Dried fruit and juice, while convenient, can add up in carbohydrates and sugars much more quickly. Pairing fruit with protein or healthy fats can help slow digestion and provide steady energy. Simple options include berries with Greek yogurt, apple slices with nut butter or avocado on whole-grain toast. Even fruits naturally high in carbohydrates pro-vide fiber, vitamins, and antioxidants. When eaten in moderation, they remain an important part of a healthy, balanced diet.

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