Fruit Sugar vs. Table Sugar: Understanding the Difference

The sugar found in fruit is not the same as the sugar you find in a sugar bowl. Unlike table sugar and other types of fructose, fruit sugars don’t cause liver damage, hypertension, or weight gain. In fact, studies have shown that participants who included a moderate amount of natural fruit sugar in their diet lost more weight than those on a low-fructose diet.

Study Insights:

Researchers conducted a study where participants were first given a glass of water containing three tablespoons of ordinary table sugar—the equivalent of one can of soda. The result was an immediate spike in blood sugar and insulin levels, followed by a crash 90 minutes later, with blood sugar dropping below the starting point. This led the body to release fat into the bloodstream, as if it were in a starvation state. When researchers added just one tablespoon of fruit sugar, in the form of blended berries, the results were different. There was no blood sugar crash; instead, the fruit sugar helped stabilize blood sugar levels and offset the dramatic swings caused by processed sugars.

Some Fruits Help Regulate Blood Sugar:

Fruits like apples, strawberries, and grapes have been shown to help regulate blood sugar levels, making them a smart choice for maintaining balance.

Not All Fruits Are Created Equal:

When it comes to managing blood sugar, it’s important to consider a food’s glycemic index (GI), which measures how carbohydrates in food raise blood glucose levels. Generally, the lower the GI, the better it is for blood sugar control. According to the American Diabetes Association, most fruits have a low GI, making them a good choice for most people. However, fruits like cantaloupe, watermelon, and pineapple have a medium GI, so individuals with diabetes or blood sugar concerns should consult their doctor before including these fruits in their daily juice routine.