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Many want to cut carbohydrates in hopes of fat loss. Fewer carbs in the diet can reduce the amount of calories we consume. This approach is most effective when we aim for fewer carbohydrates from added sugars. Yet, some try to eliminate as many carb sources as possible, including plant-based sources.

Restrictive dieting is tough to sustain and may not be ideal for health or weight loss. For instance, significant health benefits come from eating more vegetables, fruits, legumes, and whole grains. Many on low-carb diets selectively eliminate fruit from their diet – – But is this supported by the research?

Whole Fruit Advantages

It’s true that fruit provides carbohydrates, but eating them in their whole form delivers so many beneficial vitamins and fiber. As a result, fruit can be very satisfying and we are not as prone to overeating it, unlike processed food. Many studies find that eating whole fruit is associated with a lower body weight, smaller waist, and better nutrition overall. In fact, one study on more than half a million individuals suggested that fruit could reduce the risk of obesity by 17%!

A common reason why carbs are often avoided is because sugar is one type of simple carbohydrate. Added sugars tend to increase body fat, and sugars can overwhelm our ability to manage our blood sugar. As a result, added sugar is implicated as the primary cause of type 2 diabetes. This condition is rising in prevalence, affecting about 1 in 10 adults.

Diabetics must carefully monitor their carbohydrate intake, and should consult their medical team for personalized guidance, but an avoidance of whole fruit may not be warranted. Randomized controlled trials of low and high fruit intake in type 2 diabetics concluded that “The intake of fruit should not be restricted in patients with type 2 diabetes.” Similarly, those without diabetes should not view whole fruit as a threat to blood sugar regulation. As an expert on this topic explains, “We found people who consumed around 2 servings of fruit per day had a 36% lower risk of developing type 2 diabetes over the next five years than those who consumed less than half a serving of fruit per day.” 

Ultra-processed Fruit Products

Common forms of ultra-processed fruits include fruit snacks and juices. These processes reduce the fiber content of the fruit, causing the fruit sugars to flood the bloodstream more quickly. They digest more rapidly than whole fruit and promote weight gain. Studies show that those who consume fruit in the form of juice, rather than whole fruit, have higher blood sugar on average. In fact, drinking a single daily serving of 100% fruit juice may be associated with weight gain, based on a study of almost 50,000 individuals. One study found that swapping three fruit-juice servings per week for whole fruit reduced one’s risk of diabetes by 7%! While not all studies agree on the potential harm of 100% fruit juice, research does support that sugar-sweetened beverages have “direct adverse effects on our health.” 

Skip the Sugar, Keep the Whole Fruit 

In conclusion, not all carbohydrates are created equal. Whole fruit offers advantages! Gradually swapping sugary drinks for real fruit can be part of your solution for healthier eating.