fruit nutrition myths unpeeled

March 13, 2024

How Embracing Nature’s Sweets Can Enhance Your Health Journey


While debating snack choices at work, I was taken aback when a colleague suggested fruit was too sugary. Considering my role as a beacon of nutritional wisdom (haha), I was shocked that most everyone in the office felt the same way. Therefore, I felt compelled to discuss the topic of fruit nutrition myths and hopefully clarify some of the misconceptions surrounding fruit’s sugar content and its role in our health.

the truth about fruit and sugar

Yes, fruits contain natural sugars, but they’re part of a package deal with fiber, vitamins, and antioxidants. This synergy is crucial as the fiber in fruit helps moderate the release of sugar, preventing the rapid spikes seen with refined sugars. It’s a beautifully orchestrated natural process that benefits our body far beyond just satisfying our sweet tooth.

Fruits: Your Allies in Maintaining Strong Bones

Fruits are unsung heroes in supporting bone health. The antioxidants and vitamins in fruits, especially in citrus and berries, play a significant role in maintaining and enhancing bone mineral density. A study in the American Journal of Clinical Nutrition highlighted that individuals consuming less than the recommended servings of fruits and vegetables had a higher risk of hip fractures. In contrast, those with higher fruit intake showed improved bone mineral density, underlining the importance of fruits in our diet for keeping our bones robust as we age.

Debunking Fruit Myths

Weight Gain and Fruit: What’s the Story?

Despite common beliefs, fruit is not a weight-gain culprit. It’s low in calories yet rich in fiber, promoting satiety and aiding in weight management. The fiber in fruit helps reduce overall calorie absorption, making fruit a smart choice for those monitoring their weight.

Diabetes and Fruit: A Balanced View

The notion that diabetics should avoid fruit is outdated. Fruits, with their low glycemic index, can be part of a balanced diet, helping to regulate blood sugar levels. In fact, incorporating fruit into the diet is highlighted in programs like Mastering Diabetes as a strategy to reverse insulin resistance and manage or prevent diabetes, showcasing fruit’s role in a healthy diabetic diet.

Juicing vs. Whole Fruits: The Whole Story

Myth: Juicing is the best way to enjoy fruits.

Fact: While juicing might be a convenient way to consume your fruits, it’s not always the best choice. Juicing removes the essential fiber that whole fruits provide, which is vital for slowing down sugar absorption and maintaining digestive health. Plus, when you juice fruits, you often lose some of the nutrients that are found in the whole fruit, including the skin and pulp. Whole fruits keep you fuller longer, thanks to their fiber content, and they ensure you’re getting the full spectrum of their nutritional benefits. So, while a fresh juice can be part of a healthy diet, embracing whole fruits is a more beneficial choice to maximize your nutrient intake and maintain balanced blood sugar levels

Incorporating Fruit into Your Lifestyle:

I love integrating fruits into my daily routine, whether it’s a berry-packed breakfast or a midday apple. Fruits not only add a burst of flavor and nutrition to meals but also offer versatile options, from salads to grilled desserts. Let’s celebrate the diversity and richness of fruits in their most natural state, integrating them into our diets for their maximal benefits.


Fruits are more than just sweet treats; they’re packed with nutrients that support our health in myriad ways, from strengthening bones to managing blood sugar levels. Let’s appreciate and incorporate these natural powerhouses into our diet, enjoying their benefits to the fullest.



I am a pediatric intensive care physician and lifestyle medicine specialist.

As an intensive care physician I was seeing younger and younger patients with adult type diseases. Hypertension, type 2 diabetes and obesity were becoming more common and my patients were suffering sequelae as a result. Many times the entire family was suffering.

I realized that things had to change. I realized that in order to help my patients, I would have to help the entire family. Empowering individuals and families to take control of their health through lifestyle change is my passion.