The Fruitful Truth: Embrace the Sweetness, Enjoy the Health with VIIVIO
One question that frequently graces our inbox is about the role of fruit in our diet. Given the high sugar content in fruits, is it okay to consume them? The short answer is a resounding yes. Fruits are not just a sugar load; they come packed with fiber, essential for stabilizing blood sugar levels and slowing down digestion.
The fiber found in fruit plays a pivotal role in maintaining a healthy microbiome, which, in turn, is linked with reduced risks of numerous chronic conditions such as cardiovascular disease, type 2 diabetes, depression, and metabolic syndrome.
Beyond fiber, fruits are a rich source of antioxidants. These natural compounds work towards healing and preventing tissue damage, curbing inflammation, and promoting overall health. Moreover, fruits make for a brilliant pre-workout snack due to their relatively quick digestion time compared to other low Glycemic Index carbohydrates.
So, what should your fruit consumption look like? Here are some guidelines to follow:
Optimal Intake: Aim for 3-4 servings of fruit each day for maximum health benefits. A single serving can be understood as half a cup or a small piece of fruit. This could be one banana, a medium-sized apple, two plums, or half a cup of berries.
Variety is the Spice of Life: Incorporate various fruits into your diet to enjoy a range of phytonutrients and boost your microbiome's diversity. Shopping for in-season fruits and vegetables is a handy trick to add diversity and encourage new selections.
Whole is Holistic: Always opt for the whole fruit over just the juice. The fiber present in whole fruits assists in managing the sugar release and keeps you satiated for longer.
Perfect Pairings: To further slow down digestion and balance your blood sugar, pair fruits with healthy fats and proteins. For instance, relish berries with plain, full-fat yogurt, smother apple slices with natural nut butter, or add protein powder and nuts/seeds to your morning smoothie.
Smart Sweetness: Craving something sweet post-dinner? Reach for a piece of fruit. It's a healthier option and might just hit the spot for your sweet tooth!
With VIIVIO, you can effortlessly track your fruit consumption, understand how it influences your health, and optimize your diet for your wellbeing. Savor the sweetness of fruits, revel in their health benefits, and enjoy a healthier lifestyle with VIIVIO.
If you’re using the VIIVIO app, remember to record your fruit throughout the day to boost your EAT score!
Click on the “Plus” icon at the bottom of your home screen and then “Add Nutrition”. Choose the appropriate tab (Breakfast, Lunch, Dinner, or Snacks) and then tap bars to add servings of fruit.
Learn more about tracking nutrition in VIIVIO here and download VIIVIO here!
What are we finding in the research?
A common misconception is that you should avoid fruit if you have type 2 diabetes due to the high sugar content. However, as mentioned above, fruit doesn’t spike your blood sugar as much as you’d think due to the fibre content (provided you’re eating the whole fruit!). In fact, increasing fruit consumption has been shown to be associated with reducing the risk of diabetes.
In a prospective longitudinal study of over 180,000 participants, it was found that greater consumption of whole fruit was associated with lower risk of type 2 diabetes, especially blueberries, grapes and apples. These results indicate that some fruits are better than others for reducing the risk of diabetes and a greater variety of fruit consumption is suggested.
Keep in mind that you should still follow the advice of a medical professional. If you have diabetes, we recommend talking to your doctor before making any significant changes to your diet.