You know that added sugars and syrups are health bombs that fuel obesity, inflammation, heart disease, cancer and diabetes. They pop up everywhere with names like corn syrup, fructose and HFCS, sucrose, maltose and lactose. One website lists 36 culprits! You'll find them listed on the ingredients label of many packaged and processed foods, from pasta sauce and salad dressing to baked goods and snacks.
In contrast, natural sugars, found in fiber-rich veggies and fruits, are not a source of health risks for most people - although reactions can vary, and some folks with diabetes find certain fruits affect blood glucose levels more than others. Still, we don't advise most of you to avoid such foods because they are packed with gut-loving nutrients that help promote good health and longevity.
When you eat five to nine servings a day of fruits and vegetables (French fries and chips don't count), you are guaranteed to get the nutrients you need, such as vitamin C, beta carotene and vitamin A, potassium, magnesium and folate. The rewards are huge: A 2021 study in the journal Circulation found that eating two servings of fruits and three of nonstarchy vegetables lowers your risk of death from cardiovascular disease by 12%, cancer by 10% and respiratory illness by 35% compared with folks eating just two servings daily.
Beware "free" sugars. However, when those good-for-you foods containing natural sugars are stripped of their fiber you can get in trouble. You see, fiber slows digestion of the sugars, protecting your glucose levels from spiking. Without that protection, you're zapping your body with "free sugar," which is as harmful as added sweeteners. According to Tufts University School of Nutrition Science and Policy: "recent evidence suggests these 'free sugars' are similar to added sugars in influencing blood pressure, blood cholesterol and triglyceride levels, and that reducing intake may lower risk for cardiovascular disease. The World Health Organization recommends limiting free sugars to less than 10% of calories, and less than 5% is even better for health." We say go for zero.
Smoothies' slippery slope. Commercial smoothies that are made from juice not whole fruits, all fruit juices, with and without pulp, and yogurt flavored with juice are all disguised as "healthful," but are not really.
Luckily, you can make a smoothie that retains some fiber and isn't likely to contribute to bodywide inflammation. One study in the International Journal of Food Sciences and Nutrition found that when you use whole fruits and veggies to make a smoothie, around 17% of the cellular material in the foods remains, and that is enough to earn the smoothie a low glycemic index and a low or medium glycemic load. Translation: It is unlikely to spike your blood sugar level or contribute to dysregulation of your gut biome. Try the Vitality Smoothie recipe, with 5 grams fiber, and the Grape Escape smoothie, with 2.1 grams fiber and frozen grapes, in Dr. Mike's "What to Eat When Cookbook."
Good mornings. When it comes to your morning OJ - we suggest you go for a whole orange, tangelo, mandarin oranges or grapefruit. If you must have a beverage, use a blender, not a juicer. The fiber in an orange is mostly from the membranes separating the segments - make sure they stay in the drink. And consider using raspberries, mango chunks or blueberries for a beverage (ditch the citrus) blended with a touch of almond milk.
Indulging your sweet tooth. Eliminating added and free sugars from your daily diet doesn't mean you can't enjoy sweet treats. Mother Nature dishes up a bounty of them, from roasted acorn squash with pureed oranges and cinnamon to strawberries, melons, figs, and 70% dark chocolate. The key is to let foods declare their natural glory with minimal processing or added ingredients. It's very sweet when you get free of added and free sugars - you are free to become healthier.
Mehmet Oz, M.D. is host of "The Dr. Oz Show," and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into "The Dr. Oz Show" or visit sharecare.com.
©2021 Michael Roizen, M.D.
and Mehmet Oz, M.D.
King Features Syndicate