One of the causes of health problems, like obesity and diabetes, is the excess consumption of sugar. But often people are misled to believe that they must avoid fruits in their diet, which are rich in sugar. But many studies have pointed out to substantial health benefits of consuming fruits. Expert nutritionists say fruits should not be a casualty in the war against sugar.
Most experts agree that sugar present in fruits does not have any harmful effect. In fact, consuming fruit is linked to prevention of obesity and other diseases associated with it. A treasure of anti oxidants and nutrients are found in whole fruits. They have strong cellular scaffolding consisting of fibre, which helps to give us a full feeling and other metabolic advantages
For example, when one bites into an apple, the fibre of the fruit aids in slowing of absorption of fructose- the leading sugar type found in fruits. When cell walls containing fibres remain intact, they are most beneficial. Sugars are closely attached in fruit cells, and it takes a long time for the digestive tract to break down the cells.
Therefore, the movement of sugars into the blood stream is slowed down, and this slow movement minimises the chance of surge in blood sugar. Surges in blood sugar are harmful by increasing the risk of Type 2 Diabetes.
Also, fruit can prevent us from over eating. They help to make us feel fuller. Processed food is digested in the top parts of the intestine. But fruits move more slowly through the digestive tract, energising the satiety hormones present in the lower intestine.
Most experts recommend the consumption of a variety of fruits. The main tip is to consume fruits of different colours as they imply a variety of vitamins, minerals and nutrients. But all experts warn against fruit juice. Juicing has harmful effects. Chewing whole fruits slows down consumption, but juicing fruits alters its physical texture as the fibre content is often lost while filtering.
Dry fruits are another form of fruit- but not as useful. They are packed with sugar and calories all rolled into small packages. But dried fruits are better than fruit juices as they preserve the fruit’s cell structure.
A recent study has revealed that consuming fruits can aid in preventing aortic aneurysms, which is the swelling of the main artery of the body. Aortal swelling can sometimes prove to be fatal. Swedish researchers spent thirteen years for this study conducted on 80,000 people. The group of persons who consumed greater amounts of fruit exhibited a 25% decline in risk of aneurisms and 45% lesser risk of the condition being fatal.
Anti-oxidants in fruits are credited for the lowered risk of aortal problems. Many other studies connect fruit consumption to lower health problems like Cancer and cardio-vascular disease. Fruits rich in potassium like bananas help to control blood pressure and lowers bone loss.
Thus, doctors and experts worldwide are appreciative of the health benefits of consuming fruits. This has increased the popularity of fruit consumption and activities like sending fruit baskets in UK to your near and dear ones.