Do you need to be worried about fruit sugar when following a plant-based diet? Is fruit sugar or fructose sugar ok for those following plant-based meal plans? Or do you have to limit the consumption of fruits like bananas, peaches, oranges, berries, apples, etc? Read ahead to know.
Fructose is a very sweet sugar and is the source of sweetness in fruits. A study has shown that people on a diet who had more fruits lose weight than those on a diet without much fructose. Another study showed that people who ate berries with refined sugar did not suffer from spikes in blood sugar and hypoglycemia due to an increase in insulin production that is expected when having refined sugars.
Randomized controlled trials have also shown that eating fruits reduces oxidative stress markers the levels of blood sugar in diabetic patients. Moreover, reducing fruit consumption does not have any effect on weight loss, levels of blood sugar, or waist circumference. What does all this mean for people following plant-based food plans? Read on to know more about fruit sugar.
Whole Fruits Vs Dried Fruits And Juices
In an article published in the Journal of the American Medical Association, Dr. David Ludwig said that there is no risk in consuming whole fruits. There are studies that show that increased consumption of fruits is linked to lower body weight and a decrease in obesity-related health problems such as heart disease and diabetes.
The sugar in fruits is present within the cells and the fiber in the fruits slows down the breakdown of cell walls, which in turn slows down the digestion and assimilation of fructose. This means that it is best when the cell walls of fruit remain intact. This means that the health benefits of having whole fruits do not apply to fresh juices and bottled juices.
Juices with the fiber removed are the most concerning. Make sure to blend the fruit juice in a blender rather than juicing it in a juicer that is designed to keep the fiber out. However, keep in mind that no fruity liquids offer the benefits of having whole fruits. This is because the cell walls in the fruit will lead to the liver taking more time to metabolize the sugars, thereby reducing the risk of blood sugar spikes and stress on the pancreas due to the increased production of the insulin hormone.