A scary trend has emerged with the conception of certain fad diets, such as keto and paleo. More and more people are claiming fruit is “bad for you” and fruit is “toxic.” And certain fruits are being avoided because they have too many carbs, too much sugar or too many calories. Eliminating fruit for these reasons is not only a clear sign of disordered eating, but it’s also a surefire way to miss out on valuable nutrition. So, unless bananas and cherries start coming to life as zombies, fruit is not something to be feared.
Fruit is Not the Enemy
If we honestly think fruit is unhealthy and at the source of weight or health concerns, RED FLAG! Labeling fruit as better or bad or super or toxic is just one major example of how wellness culture cherry-picks data and twists it into false fear-mongering information to fit their agenda. Ultimately distorting reality and influencing the beliefs and behaviors of anyone listening.
Does fruit contain sugar? Yes. Does that make it bad? No. There is an extensive amount of misunderstanding when it comes to sugar. We’ve heard the messages repeatedly, ‘too much sugar is bad for health’, ‘sugar causes weight gain’, ‘sugar is poison’. The word ‘sugar’ has been majorly oversimplified. It’s a common belief that ‘sugar’ means ‘bad.” And anything tied to the word sugar must be ‘bad’ too. And the extreme and unscientific message received too often is ‘eliminate all sugar,’ no matter the source.
What Is Sugar?
The intention of this post is not to break down all the BS myths about sugar. We’ll save that for another post. But to understand fruit it’s important to understand a little bit about sugar. So, without getting too much into the science-y trenches, lets break down a couple basics.
Fruit is a carbohydrate. Carbohydrates are one of the three main macronutrients essential to sustaining life. Carbs are everywhere. And barring meat and fat, MOST food contains them. They’re the body’s main and preferred source of fuel. And the body is wired with powerful built in mechanisms that make sure it gets what it needs. When the body senses it’s in low carbohydrate supply, biology kicks in and the body seeks them out. Long story short, bodies need energy from carbs, carbs come from food and eating adequate food carbs is important!
A carbohydrate is basically a fancy way of saying sugar. Structurally speaking, there are two types of carbohydrates:
- Simple carbohydrates (single ring-shaped molecules made of carbon, oxygen and hydrogen).
- And complex carbohydrates (long chains of simple carbohydrate molecules).
“Sugar” refers to a family of molecules called saccharides.
- Monosaccharides (glucose, fructose & galactose) are composed of one sugar molecule. They’re found naturally in fruits, honey, vegetables and milk.
- Disaccharides (lactose and sucrose) are composed of two sugar molecules and are found in table sugar, milk & beer.
- More complex sugars like oligosaccharides are made up of a few sugar molecules. And polysaccharides are made up of many sugar molecules. Oligosaccharides are found in many plants such as soybeans. Polysaccharide foods include starches like rice, wheat, potatoes and corn, as well as dietary fibers.
Ultimately, a healthy diet includes ALL types of carbohydrates and from a variety of sources.
Sources of Sugar in Food
Carbs or sugars are everywhere. They’re either naturally found in foods such as fruits, vegetables, grains and many dairy products. Or they’re added to foods like cereal, desserts, pasta sauces, and beverages. You’ve likely heard of the villainous term “added sugar.” But here’s the thing, even if the sugar added to food comes from a natural source like honey or maple syrup, it’s still considered an “added sugar.” And regardless of whether the “added sugar” is natural or not, these sources of sugar have little to offer in terms of nutrients and can still be a part of a healthful diet.
What’s the biggest difference between naturally occurring sugar like in fruit and added sugar like in cookies? The presence of other nutrients. When it comes to fruit, does it contain sugar? Yes. Fruit contains natural occurring sugar. Predominantly the monosaccharide, fructose. And it’s wrapped in a fiber rich, nutrient rich bundle.
It’s fiber in fruit that slows down the digestion of carbohydrates for a slower release of sugar into the bloodstream. Fiber also helps satiate, makes you feel full longer, and it plays a very important role in gastrointestinal health. Fruit also contains other key nutrients (vitamins, antioxidants & phytochemicals), which help improve overall health. These nutrients in food have been shown to reduce the risk of several chronic diseases, such as heart disease & cancer. So, ditching a variety of fruits means ditching a variety of nutrients. In other words, a surefire way to miss out on valuable nutrition.
Thinking Fruit is Unhealthy or Unhealthy is All or Nothing Diet Mentality
Labeling fruit as healthy or unhealthy is a clear sign of diet mentality. Not only does cutting out fruit affect nutrient intake, but it can also lead to a chaotic relationship with food. How you label food affects your behaviors around it. Thinking about food in extreme all or nothing ways is bound to lead to all or nothing behaviors. And it’s these rigid and restrictive behaviors that are unsustainable. They’re also great predictors for feeling out of control around food, rebound eating, food cravings, bingeing and more. And the idea that you should remove all sugar, including fruit, from the diet is simply put, not realistic.
So Is Fruit Unhealthy? Bottom Line:
Is fruit unhealthy? No. Is sugar in fruit toxic or poison? Absolutely not. The only scary thing about fruit is how much power sugar has been given that it’s caused so many people to fear it.
Fruit is not the enemy. There is zero research saying fruit is harmful. In fact, research shows the exact opposite. It’s the nutrients in fruit that play an important role in health and disease prevention.
Fruit comes in all kinds of shapes and sizes, literally and nutritionally. And they all have different nutrients to offer. So, the best way to protect against a nutrient deficiency, while ensuring you get enough health promoting nutrients and plenty of disease-fighting phytonutrients is NOT to eliminate fruits. But to instead, eat a wide variety to ensure a greater diversity of those beneficial nutrients.
So, enjoy those grapes with antioxidants as part of a snack. Cut up a potassium rich banana for your cereal. Or have some pineapple chunks with your eggs for some vitamin C. You will find way more enjoyment and satisfaction when you stop making food the enemy. And start finding peace with ALL food – for a healthier and happier you!
**This post is not speaking to those with a food allergy or other medical condition.