Most of us have heard that if we're diabetic or watching our sugar, we should avoid fruit. But the truth is, sugar from fruit (and milk) is natural sugar.

It's true sugar by itself is not nutritious, adding empty calories to a lot of items like cookies, cake, candy, ice cream, breakfast cereals, pastries, coffee drinks and sports drinks. And those added sugars can lead to weight gain. Despite our best intentions, the average person is consuming more than double the amount of their recommended daily sugar intake. Added sugars are hidden in nondairy sweetened milks, flavored yogurt, oatmeal, sports drinks and even granola bars.

However, naturally occurring sugars are different.

Fruit also contains valuable nutrients (vitamin C, fiber, minerals and phytochemicals) that support good health. Our bodies actually thrive when we eat fruit. The fiber in fruit slows digestion (and blood sugar spikes) and adds to stool bulk. The fiber also makes us feel full, which can help with weight loss. If you remove the fiber like we do in fruit juices, you lose those benefits. Fiber is why the natural sugars found in fruit are good, and lack of fiber is why fruit juices aren't as healthy.

The fiber slows the absorption of the sugars, so they enter the bloodstream more slowly and are unlikely to spike blood sugar levels. About half the sugar in fruit is in the form of fructose, which has less effect on blood sugar than other types of carbohydrates.

The pairing of fiber and fructose gives fruits a low glycemic index. The index is a measure of how quickly an individual carbohydrate-containing food affects blood sugar levels.

The natural sugar in fruit is even OK for those with prediabetes or diabetes, according to Richard Siegel, co-director of the Diabetes and Lipid Center at Tufts Medical Center. "If one has been diagnosed with prediabetes, it's much more important to cut down on intake of simple carbohydrates like sugar," writes Siegel in Tufts' Health and Nutrition Letter. "This means eating less of foods like candy, cookies, cakes and other baked goods, table sugar, honey and syrup."

Foods like honey, maple syrup or agave nectar may be natural, but they are not found naturally in most foods.

The bottom line is fruits and vegetables are an important part of a healthy eating pattern. Spread fruit out over the day rather than consuming large amounts of fruit at one time. Try to consume whole fruits over juices, and limit foods with added sugars.

Q and A

Q: Are potatoes healthy?

A: Researchers at Louisiana State University's Pennington Biomedical Research Center found that contrary to common belief, potatoes do not have a negative effect on blood glucose levels and can help people lose weight. Potatoes are rich in vitamin C, vitamin B6 and potassium. An average potato supplies 4.3 grams protein, 3.8 grams fiber and 36.6 grams total carbohydrate. Study participants were overweight, obese or had insulin resistance, but their blood glucose levels were not negatively affected by eating potatoes. All the participants lost weight. The study, "Low-Energy Dense Potato- and Bean-Based Diets Reduce Body Weight and Insulin Resistance: A Randomized, Feeding, Equivalence Trial" was published in the Journal of Medicinal Food in November 2022.

RECIPE

Bowls seem to be all the rage — acai bowls, noodle bowls, vegetable bowls. Here's an Asian noodle bowl, full of veggies and flavor, that makes a quick healthy dinner. You can substitute whatever vegetables you have on hand. It's from Ellie Krieger's "So Easy" cookbook.

ASIAN NOODLE BOWL

Servings: 4

8 ounces soba noodles or whole-wheat spaghetti

2 teaspoons canola oil

1 bunch scallions, sliced, 1/4 cup reserved for garnish

1 tablespoon peeled minced fresh ginger

1 pound skinless boneless chicken breasts, thinly sliced

1 (15-ounce) can baby corn, drained

1/2 pound broccoli florets (about 3 cups)

1/2 pound fresh shiitake mushrooms, stemmed and sliced

1 red bell pepper, seeded and thinly sliced

1/3 cup low-sodium chicken broth

1/4 cup low-sodium soy sauce

1 teaspoon toasted sesame oil

Bring a large pot of water to a boil. Add the noodles or pasta and cook according to package directions. Heat the canola oil in a wok or very large skillet over medium heat. Add the scallions and ginger and cook, stirring, until fragrant but not browned, about 30 seconds. Add the chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Add the baby corn, broccoli, mushrooms, pepper slices, broth and soy sauce and cook, stirring occasionally, until the broccoli is bright green and crisp-tender and the peppers are crisp-tender, 5 to 6 minutes. Add the noodles and sesame oil and toss to combine. Divide among 4 bowls and garnish with reserved 1/4 cup of scallions. Serves 4; serving size: 2 1/2 cups noodle mixture.

Per serving: 530 calories; 38 grams protein; 77 grams carbohydrate; 8 grams fat (1 gram saturated); 65 milligrams cholesterol; 11 grams fiber; 800 milligrams sodium.

Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Illinois. For comments or questions, contact her at [email protected] or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators writers and cartoonists, visit the Creators website at www.creators.com.

Photo credit: mploscar at Pixabay