When trying toĀ lose weightĀ or manage insulin resistance, you may think itās important to avoid any type ofĀ sugar. However, unlikeĀ sodas, candy and other highly concentrated forms of sugar, naturally occurring sugar found in fruitĀ has been linkedĀ to decreased chances of obesity and other metabolic diseases. The caveat here is that it has to be consumed in its whole-food form, not juiced or dried (for example, an apple with the skin-on.)
WHY CONSUMING FRUIT WHOLE IS BEST
When consumed whole, you get theĀ wholeĀ package, which includes two types ofĀ fiber: soluble and insoluble. These fibers weave and work together to form a barrier (or āfiber latticeā) in the small intestine that dramatically slows the rate of sugar absorption, so you donāt get spikes that can cause insulin resistance andĀ diabetes. Instead, most of the sugar travels into the lower part of the small intestine where the majority of our gut bacteria andĀ microbiomeĀ is housed. Here, the bacteria have a chance to eat and metabolize most of the sugar from the fruit.
Moreover, most whole fruits are low on the glycemic index (GI), aĀ systemĀ that ranks foods according to how they affect blood glucose. (Note: Lower is better on this scale.) Foods with a higher GI tend to cause a stronger, more immediate rise in blood glucose after eating. A higher blood-glucose level means your body works harder and longer to produce insulin, leading to a more likely change for insulin resistance over time.
Finally, fruit sugars as part of the whole fruit also come packaged with high levels ofĀ vitamins, mineralsĀ andĀ antioxidants. A diet rich in antioxidantsĀ can helpĀ improve insulin resistance.
WHY YOU SHOULD AVOID FRUIT IN OTHER FORMS
As forĀ fruit juicesĀ and smoothies, these are hyper-concentrated in fruit sugars and may not be as effective in creating the same āfiber latticeā in the gut. Machines like blenders and juicers begin to break down and shred the cell walls and insoluble fibers necessary to form the lattice. Plus, youāll eat whole fruits at a muchĀ slower paceĀ (and consume less overall) than you might when slurping down a smoothie.
THE BOTTOM LINE
Thereās no need to worry about eating too much fruit as long as itās whole and included as part of aĀ balanced dietĀ that also focuses onĀ lean proteins, whole grains and lots of veggies. In fact, most Americans arenāt eatingĀ enoughĀ fruits and vegetables, so itās important to aim to fill half of your plate with a variety of fruits and vegetables.
If you struggle with insulin resistance, focus on fruits higher in fiber and lower on the sugar scale, likeĀ berriesĀ (blueberries, strawberries, blackberries, raspberries), grapefruit, pomegranate and apples (just be sure to eat the peel, which contains most of the fiber.)
Even better: Pair your fruit with a nut butter, like almond or peanut butter, which adds satiating protein and fat to keep you full longer.