Dietitian's 'fruit mistake' people trying to lose weight or control blood sugar are making

Dietitian's 'fruit mistake' people trying to lose weight or control blood sugar are making Nichola Ludlam-Raine said there was a 'common misconception' Are you trying to lose weight or keep your blood sugar in check? Making a fruit-related change might seem sensible, but a dietitian has warned it could be a mistake. With 4.6 million Brits diagnosed with diabetes, an estimated seven million with pre-diabetes and 64% of the population overweight or obese, it's no surprise many are watching their sugar intake. In fact, research by Boombites red berry grapes found that 60% of British adults have tried to cut back on sugar. But while ditching cakes, biscuits and fizzy, sugary drinks is a sensible move, avoiding naturally, colourful fruits could mean missing out on some important health benefits. Dietitian Nichola Ludlam-Raine said: “It's a common misconception that people trying to lose weight or manage their blood sugar should avoid fruits that are sweet to taste. But not all sources of sugar affect the body in the same way. “Whole fruit contains fibre and beneficial plant compounds such as polyphenols, making it very different nutritionally from sweets and sugary drinks. Research suggests that polyphenols, particularly anthocyanins, can help to manage blood sugar. "A large review of 37 clinical trials found that when people consumed more anthocyanins a day for at least eight weeks, they experienced lower fasting blood sugar levels - the amount of sugar in your blood after not eating overnight; lower post-meal blood sugar two hours after eating; reduced HbA1c, which reflects average blood sugar control over several months; and improved insulin sensitivity so the body used insulin more effectively.” Don't fear natural sugars when trying to lose weight Explaining what this means, Nichola added: “When the body uses insulin effectively, blood sugar levels stay steady and energy levels stay balanced. Sugar spikes and crashes can leave you tired and craving more sugar, which can lead to insulin resistance, type 2 diabetes and weight gain. The key isn't to fear the natural sugars in fruits, but to look at the whole nutritional package. Some fruits offer particularly good health benefits thanks to their naturally occurring polyphenols." Four fruits to include in your diet according to dietitian Blueberries: The skin of these mini but mighty berries is filled with polyphenols, including resveratrol, a type of polyphenol that’s known for its antioxidant properties. “The anthocyanins in blueberries can account for up to 60% of their total polyphenols, (natural micronutrients found in plants),” said Nichola. Boombites red berry grapes: Nichola said: “Unlike traditional grapes, Boombites red berry grapes have a distinctive red colour throughout the fruit, from the skin to the centre, and have six times more anthocyanins (polyphenols with antioxidant compounds) than traditional black-skinned table grapes. Emerging research suggests that they contain much higher levels of antioxidant polyphenols than traditional varieties, and that their natural sugars may be absorbed more slowly. "This is due to them being rich in polyphenols, in particular anthocyanins, as well as containing fibre. Together these ingredients seem to create a unique food matrix, which appears to slow glucose absorption compared to other fruits." Cranberries: Nichola said: “Great in bakes, cranberries are rich in A-type proanthocyanidins (antioxidant polyphenols) in contrast to the B-type proanthocyanidins present in most other fruit." Blackberries: Nichola said: “These dark berries can be eaten raw, added to salads and yoghurts, used in crumbles, etc. The anthocyanins give them their dark colour, and research suggests that the anthocyanins may have beneficial effects on metabolic syndrome (a collection of conditions including high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels) by restoring disrupted gut microbiota induced by high-fat diets.” Nichola concluded: “If you're trying to lose weight or manage your blood sugar, cutting out whole fruit simply because it contains natural sugar could mean missing out on valuable health benefits. Whole fruits can absolutely form part of a healthy, balanced diet, including for people who are watching their blood sugars and trying to lose weight."