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Introduction: Stop Blaming Fruit

You may have heard people say, “Don’t eat fruit, it’s full of sugar.” Fake nutrition “experts” keep repeating this claim. And yes, fruit does contain natural sugars, but here’s the key: it’s not the same as highly processed sugars like high-fructose corn syrup or refined table sugar.

The sugar in fruit comes in its natural, intact form, packaged with fiber, water, vitamins, and plant compounds. That makes a huge difference in how your body and hormones respond when you eat it (Slavin & Lloyd, 2012).

And think about this: humans have been eating fruit, and even honey, for thousands of years. What you’ll discover in this article is simple but powerful: whole fruit is not the problem. The real issue is how our bodies respond to food, and that has more to do with insulin than with sugar alone (Ludwig & Ebbeling, 2018).

Myth vs. Truth

Myth: Fruit makes you fat because it’s high in sugar.
Truth: It’s not the sugar in fruit; it’s insulin resistance that drives weight gain and poor health (Shanik et al., 2008).

Fruit and Honey: Nature’s First Superfoods

Long before protein bars and energy drinks, people lived on real, whole foods. Ancient hunters and gatherers consumed a diverse range of wild fruits and honey. In fact, tribes like the Hadza in Africa still get up to 15–20% of their calories from honey, without experiencing obesity or type 2 diabetes (Pontzer, 2021).

Fruits such as figs, dates, and grapes were also highly valued by the ancient Egyptians, Greeks, and Romans. They were honored, not feared (Toussaint-Samat, 2009).

Personally, I begin every morning with a cup of coffee sweetened with a tablespoon of raw, organic honey. I usually enjoy two cups, which means two tablespoons of honey daily, a routine I consider my morning snack. While some may look at honey and only see sugar, I see one of God’s gifts. Honey is more than just sweetness; it’s rich in nutrients and even acts as a prebiotic, supporting gut health (Olofsson & Vásquez, 2008; Pasupuleti et al., 2017).

Honey also provides powerful antioxidants that help protect cells from damage, and it has natural antimicrobial properties that have been valued in traditional medicine for centuries (Pasupuleti et al., 2017). Furthermore, studies indicate that honey may enhance the body’s glucose handling by reducing insulin resistance compared to refined sugars (Yaghoobi et al., 2008; Erejuwa et al., 2012). This isn’t just a matter of personal preference; science shows that honey can contribute to health, rather than detract from it.

Sugar in Fruit Is Not the Same as Sugar in Junk Food

Yes, fruit contains sugar. But the sugar in fruit is packaged with fiber, water, vitamins, minerals, and special plant compounds called polyphenols. These slow down digestion, lower inflammation, and help maintain stable blood sugar levels (Slavin & Lloyd, 2012).

Compare that to soda or candy, which are stripped of nutrients. Those spikes in blood sugar occur quickly and overload the body. That’s not the same as eating an orange or a handful of berries.

The Real Culprit: Insulin Response, Not Just Sugar

Many people think sugar itself is the problem. The truth is more complicated. When you eat, it’s not just about glucose (the sugar in your blood). Your body also releases insulin, a hormone that helps move nutrients into your cells. However, when insulin levels remain too high for an extended period, a condition known as hyperinsulinemia, your body can develop insulin resistance. When this happens, fat is more easily stored, blood pressure can rise, and the risk of many chronic diseases increases (Shanik et al., 2008).

This means unwanted weight gain and poor health don’t come only from sugar. They come from the way food, stress, and lifestyle cause insulin to work overtime. That’s why even “low-carb” junk food can lead to health problems. It’s not just about sugar; it’s about insulin (Ludwig & Ebbeling, 2018).

How the Fruit Fear Took Hold

So how did fruit get such a bad reputation? Starting in the 1970s, diet trends like the Atkins and later the Keto diet told people to cut carbs. Fruit got lumped into the same group as bread, pasta, and cookies. Influencers and wannabe nutrition coaches still repeat this nonsense today.

But let’s be real, avoiding bananas while eating processed protein bars and fake sweeteners makes no sense.

3 Big Reasons to Eat Fruit Every Day

1. 1. Packed with Nutrients
      Fruit is full of vitamins, minerals, and polyphenols that protect your cells and support long-term health (Slavin & Lloyd, 2012).
   2. Supports Healthy Insulin Levels
      The fiber in fruit slows digestion and helps your body avoid insulin spikes, unlike soda or candy (Ludwig & Ebbeling, 2018).
   3. Fights Inflammation
      Eating fruit daily can help reduce harmful inflammation and lower your risk of heart disease, diabetes, and other chronic conditions (Aune et al., 2017).

Bottom line: Fruit helps your body work the way it’s supposed to, making it one of the smartest foods you can eat.

Conclusion: Eat the Fruit, Ignore the Myths

If humans have thrived on fruit and honey for thousands of years, there’s no reason to fear them now. Fruit isn’t the enemy; misinformation is. Don’t let false nutrition advice keep you from one of nature’s most perfect foods.

If you’re ready to learn how to eat real, everyday food while losing weight and improving your overall health, I’d love to help. Book a free consultation or email robert@dietfreelife.com to learn about my programs and get clear, science-based answers.

References

1. 1. Aune, D., Giovannucci, E., Boffetta, P., Fadnes, L. T., Keum, N., Norat, T., … & Tonstad, S. (2017). Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology, 46(3), 1029–1056. https://doi.org/10.1093/ije/dyw319
   2. Erejuwa, O. O., Sulaiman, S. A., & Wahab, M. S. A. (2012). Honey: A novel antioxidant. Molecules, 17(4), 4400–4423. https://doi.org/10.3390/molecules17044400
   3. Ludwig, D. S., & Ebbeling, C. B. (2018). The carbohydrate-insulin model of obesity: Beyond “calories in, calories out.” JAMA Internal Medicine, 178(8), 1098–1103. https://doi.org/10.1001/jamainternmed.2018.2933
   4. Olofsson, T. C., & Vásquez, A. (2008). Detection and identification of a novel lactic acid bacterial flora within the honey stomach of the honeybee Apis mellifera. Current Microbiology, 57(4), 356–363. https://doi.org/10.1007/s00284-008-9202-0
   5. Pasupuleti, V. R., Sammugam, L., Ramesh, N., & Gan, S. H. (2017). Honey, propolis, and royal jelly: A comprehensive review of their biological actions and health benefits. Oxidative Medicine and Cellular Longevity, 2017, 1259510. https://doi.org/10.1155/2017/1259510
   6. Pontzer, H. (2021). Burn: New research blows the lid off how we really burn calories, stay healthy, and lose weight. Penguin Random House.
   7. Shanik, M. H., Xu, Y., Skrha, J., Dankner, R., Zick, Y., & Roth, J. (2008). Insulin resistance and hyperinsulinemia: Is hyperinsulinemia the cart or the horse? Diabetes Care, 31(Supplement 2), S262–S268. https://doi.org/10.2337/dc08-s264
   8. Slavin, J. L., & Lloyd, B. (2012). Health benefits of fruits and vegetables. Advances in Nutrition, 3(4), 506–516. https://doi.org/10.3945/an.112.002154
   9. Toussaint-Samat, M. (2009). A history of food. John Wiley & Sons.
   10. Yaghoobi, N., Al-Waili, N., Ghayour-Mobarhan, M., Parizadeh, S. M., Abasalti, Z., Yaghoobi, Z., … & Ferns, G. A. (2008). Natural honey and cardiovascular risk factors; effects on blood glucose, cholesterol, triacylglycerole, CRP, and body weight compared with sucrose. Scientific World Journal, 8, 463–469. https://doi.org/10.1100/tsw.2008.64

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Robert Ferguson is a California- and Florida-based single father of two daughters, clinical nutritionist, researcher, best-selling author, speaker, podcast and television host, health advisor, NAACP Image Award Nominee, creator of the Diet Free Life methodology, and Chief Nutrition Officer for iCoura Health. He also serves on the Presidential Task Force on Obesity for the National Medical Association and the Health and Product Advisory Board for Zinzino, Inc.

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