Most dietary recommendations for people with diabetes suggest eating plenty of fruits and vegetables ( 33).Ĭurrent nutrition guidelines recommend that people with diabetes consume 2–4 servings of fruit per day, which is the same as the general population ( 34).
There are many studies indicating that fruit intake is associated with a lower risk of many serious diseases, including heart disease, stroke and type 2 diabetes. Increased fruit intake can also help lower blood pressure and reduce oxidative stress, which may decrease the risk of heart disease ( 31).Įating more fruits and vegetables is also associated with improved blood sugar control in people with diabetes ( 32). One review of nine studies found that each additional serving of fruit eaten each day reduced the risk of heart disease by 7% ( 29).Īnother study showed that eating fruits like grapes, apples and blueberries is associated with a lower risk of type 2 diabetes ( 22).Ĭitrus fruits, in particular, can raise the levels of citrate in your urine, which lowers the risk of kidney stones ( 30). While many studies look at fruit and vegetable consumption as a whole, there are a few studies that explore the benefits of fruits specifically. Research consistently shows that diets high in fruits and vegetables are associated with a lower risk of many serious diseases including cancer, diabetes and heart disease ( 23, 24, 25, 26, 27, 28). However, drinking fruit juice may have the opposite effect. Summary:Įating whole fruit may help you consume fewer calories and lose weight over time. In other words, avoid drinking a lot of fruit juice and enjoy whole fruits instead. Studies show that drinking a lot of fruit juice is linked with increased calorie intake and may increase your risk of obesity and other serious diseases ( 18, 19, 20, 21, 22).
#400 GR GRAPEFRUIT CALORIES FULL#
It is also important to note that whole, solid fruit is much more filling than puréed fruit or juice, which you can typically consume a lot of without feeling full ( 17).
In fact, multiple studies indicate that eating fruit is associated with lower calorie intake and may contribute to weight loss over time ( 12, 13, 14, 15).Īpples and citrus fruits, like oranges and grapefruit, are among the most filling ( 16). What’s more, they are high in water and fiber, which help you feel full.īecause of this, you can typically eat fruit until you’re satisfied, without consuming a lot of calories. Fruits are high in nutrients and relatively low in calories, making them a great choice for those looking to lose weight.
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