Fresh fruits, picked right from the plant, contain sugars that your body easily recognizes and is equipped to break down and utilize efficiently.
“The natural sugars in fruit are processed a bit differently by your body because the fiber in the fruit minimizes the sugars’ impact on blood sugar levels,” says Nancy Z. Farrell, R.D.N., an adjunct professor of nutrition at Germanna Community College in Fredericksburg, Va. “In addition, you also get vitamins, minerals, and other healthy nutrients.”1
The CDC advises adults to eat at least 1 ½ cups of fruit daily, according to a 2015 report. At least 76% of Americans never hit this mark. “…most of us should be getting more whole fruit, not less,” says Maxine Siegel, R.D., who heads Consumer Reports’ food lab.
In fact, when experts tell you to limit your sugar intake, they are referring to sugar that gets added into foods like sodas, sauces, cereals, yogurts, candies, fruit drinks, baked goods, chips, snack foods, many air-dried fruits, etc.
Numerous studies over the past few years have shown that fruits serve to help protect you against some cancers, heart disease, strokes, and other degenerative conditions.
“Fruit can even help with weight control. In a 2015 study published in PLOS Medicine, Harvard researchers found that every daily serving of fruit was linked to an average half-pound weight loss over a four-year period.
A 2016 study by the same researchers suggested that the antioxidant flavonoids in fruit may have an effect on metabolism. People with a diet rich in flavonoids were more likely to maintain their weight as they got older compared with people who did not eat high-flavonoid foods. The fruits that seemed to deliver the biggest benefit were apples, berries, and pears.”2
“Eric Rimm, professor in the Departments of Epidemiology and Nutrition at Harvard T.H. Chan School of Public Health, recommended eating fruits in their whole form, including the skin, to get the most antioxidants possible. Rimm added that eating fruit can help lower the risks of high blood pressure and obesity, which are associated with heart diseases.”3
In addition, the sugars in fruit juices do contain vitamins and minerals. However, they do not contain the vital fiber so important to overall gut health. Because the fiber has been removed, the sugar enters your bloodstream faster. This can mean a sugar rush. Juice is a more concentrated form of sugars and calories.
Bottom line, choose the whole fruit next time and know you are choosing a healthy nutritious and very delicious option. You can also choose crunchy freeze-dried fruits and enjoy the “just picked” flavor and nutrient density, minus the water, anywhere, any time.
Thomas Creek Farms was founded because we believe the whole fruit is your best healthy option for fruit on the go!
Find us on Instagram @ThomasCreekFarms.