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In recent years, my dietitian colleagues and I have been encountering more and more people making claims like “fruit is bad for you” or “fruit is toxic.” “What is going ON?” one of them posted on a dietitian Internet mailing list. What’s going on is that a crop of fad diets, such as paleo, keto, carnivore, and pegan — have convinced a lot of people that fruit is a dietary no-no.
There was a time when we didn’t question whether fruit was good for us when we more or less took “eat your fruits and veggies” to heart. Today, some people are worried that fruit is too high in carbs, sugar, and calories. One of my patients wouldn’t eat any fruit other than blueberries because she had bought into the myth — again, promoted by fad diets — that blueberries are the only “safe” fruit to eat because they are “low glycemic” (in other words, they don’t cause your blood sugar to spike). Here’s the kicker: She didn’t even like blueberries.
Berries are the only fruit allowed on the pegan diet, the subtext being that other fruit is a ticket to high blood sugar, but this is a fairly liberal stance compared with other fad diets du jour. For example, many followers of the keto diet and the trending carnivore diet (a.k.a. the “zero carb” diet) call fruit toxic because of its sugar. Now, that’s what I consider disordered eating.
It’s true that whole fruit contains sugar, but it is natural sugar. The sugar we would be wise to limit is added sugar, found in regular soda and many highly processed foods. When you eat an apple, a pear, a peach, or some berries, their sugar comes wrapped in a fiber-rich, water-rich, nutrient-rich package. That fiber slows the release of fruit’s natural sugar into your bloodstream, preventing a sugar spike, especially if you eat your fruit as part of a meal or snack that contains protein and healthy fats.
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