Fruit is my favorite carb
Fruit may be my favorite carb. Don’t get me wrong, I love a crunchy baguette or a bowl of fresh pasta. But fruit is the carb that makes up most of my carb consumption.
Fruit is not typically what you think of when you think of a carb (it’s those other things I mentioned). But check out the nutrition profile of a package of pasta vs. an apple. It’s about the same breakdown, both are about 95% carbohydrates with a little fat and protein to round it out. Most foods aren’t just one macro, but a lot of fruit comes pretty close to being all carbs, which is why I think it fits here in my series on carbohydrates.
In this post about fruit, I want to talk about its carbohydrate components, including sugar and fiber. In case you are looking for justification to eat more fruit, I’ll provide you with all the reason you need to add my berries to your morning yogurt. Then I’ll break down some of the fruits that are highest in fiber and lowest in sugar for those who are curious about them.
What Carbs Are in Fruit?
The short answer is all the carbs. Lots of fruits have starches, especially when they are not yet ripe. Starch is the way that plants store glucose (for energy). And starches remain in that starchy form in many vegetables, like potatoes. But the starch also persists in many fruits like bananas and apples.
Fruits also have lots of simple sugar. As a general rule, the riper a fruit is, the more that complex carbohydrates have broken down into glucose and fructose. Think about the texture and taste of a green banana versus one that’s got lots of black spots. The latter is softer and sweeter, meaning it has more simple sugar and less starch.
And of course, lots of fruits are known for their fiber, which you also know is a carbohydrate. Unlike starches and simple sugars, though, fiber is not broken down into simple sugars in your gut. Instead, fiber travels largely intact to your large intestines where it enhances your gut microbiome. Fiber is often in the outer part of a fruit, so eat the skin on that apple if you are looking to get all its fibrous benefits.
Ok, so it has all the carbs. Great, so does that package of ultra-processed flavored oatmeal. That can’t be what makes fruit special. Nope, there’s more. There are also vitamins, minerals, and phytochemicals that work, often synergistically in your body.
The Health Benefits of Fruit
I’ll just make a note before I dive in that most studies lump fruit and vegetable consumption together. As much as I would love there to be a plethora of research on how mangos are going to save my life, it does not get that specific. But because it isn’t specific, that means that they are finding a wide range of fruits and vegetables “work” to produce the results. So choose the ones you like! Ok, now to the studies.
Reduces risk of cardiovascular disease: Most studies on this relationship have found that consumption of fruits and vegetables decreases the risk of cardiovascular disease. (1)
Reduces risk of developing diabetes: High fruit and vegetable consumption is associated with a reduced risk of developing type 2 diabetes. (2)
Lowers Risk of Depression: Whole fruit consumption, particularly citrus, has also been linked to lower levels rates of depression. (3)
Lowers odds of stress, worry, and lack of joy: Last but certainly not least, higher fruit and vegetable consumption has been associated with lower levels of stress and reduced odds of worries, tension, and lack of joy. More fruit! More joy! (4)
High Fiber Fruits
Here are my top five favorite high-fiber fruits that are not apples (apples have a lot, too, but you knew that):
Avocados – yes, technically a fruit!
Pears
Berries, especially raspberries
Mango
Banana
Fruits Lower in Simple Sugar
I decided it would be cheating to list the same ones twice, but avocados, berries, and kiwis could also make this list. Here are my five other favorite lower-sugar fruit options:
Peaches – they are in season in Texas right now and SO delicious
Plums
Watermelon
Grapefruit
Oranges
All things in moderation
Please note that like anything, it is possible to overdo it on the fruit. The fruit we find in our grocery stores is larger and higher in simple sugar than the fruits that our ancestors were eating. And all the sugar in an average American diet is already higher than what most bodies can handle. All that sugar consumption is part of the reason that chronic diseases like type-2 diabetes are on the rise. I don’t recommend adding fruit in addition to a diet already high in sugar and carbs. But if you are already looking to grab a snack or add something else to your lunch plate, a piece of fruit is one of your better options.5,6 I would bet that fruit is probably not going to be the thing that derails your health goals. In fact, it might be the thing that helps you meet them.
Want to talk more about fruit?
If you would like to talk about how to fit more fruit into your diet pattern to reach your health goals, reach out here. I’d love to work with you to find the balance that’s right for your unique body and goals.
References
1. Aune D, Giovannucci E, Boffetta P, et al. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies. Int J Epidemiol. 2017;46(3):1029-1056. doi:10.1093/ije/dyw319
2. Cooper AJ, Sharp SJ, Luben RN, Khaw KT, Wareham NJ, Forouhi NG. The association between a biomarker score for fruit and vegetable intake and incident type 2 diabetes: the EPIC-Norfolk study. Eur J Clin Nutr. 2015;69(4):449-454. doi:10.1038/ejcn.2014.246
3. Baharzadeh E, Siassi F, Qorbani M, Koohdani F, Pak N, Sotoudeh G. Fruits and vegetables intake and its subgroups are related to depression: a cross-sectional study from a developing country. Ann Gen Psychiatry. 2018;17:46. doi:10.1186/s12991-018-0216-0
4. Radavelli-Bagatini S, Sim M, Blekkenhorst LC, et al. Higher Consumption of Fruit and Vegetables Is Associated With Lower Worries, Tension and Lack of Joy Across the Lifespan. Frontiers in Nutrition. 2022;9. Accessed July 22, 2022. https://www.frontiersin.org/articles/10.3389/fnut.2022.837066
5. CDC. Fruits and Vegetables. Centers for Disease Control and Prevention. Published June 3, 2022. https://www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html
6. Guyenet SJ. Impact of Whole, Fresh Fruit Consumption on Energy Intake and Adiposity: A Systematic Review. Frontiers in Nutrition. 2019;6. https://www.frontiersin.org/articles/10.3389/fnut.2019.00066
