We all know that too much sugar is bad for us and can lead to a slew of health-related problems. However, when cravings kick in, it’s hard not to indulge in a sweet treat sometimes. But have no fear – there’s a way to satisfy your sugar cravings while still staying on the healthier side of things. To help you make better choices, you should know which fruits are the best for your health, according to research conducted at Harvard University.
##Blueberries, Apples, and Grapes: The Healthiest Fruits
After studying the eating habits of about 190,000 people for 25 years, the researchers found that those who ate blueberries, apples, and grapes at least twice a week had a 23% lower risk of developing diabetes. The study also accounted for other fruits like raisins, peaches, plums, apricots, prunes, bananas, cantaloupe, pears, oranges, grapefruit, strawberries, and various fruit juices.
NOTE: Beware of commercial fruit juices. Most of them have added sugar, and even organic options often have too much sugar for daily consumption. Plus, the processing strips the juice of much of its fiber and nutrients.
##The Power of Resveratrol and Quercetin
Researchers think that the two primary compounds responsible for the health benefits of blueberries, grapes, and apples are resveratrol and quercetin.
Resveratrol is a powerful antioxidant that is also found in red wine and has been shown to:
- Fight inflammation and gum disease.
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Defend against gout.
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Lower the risk of cancer.
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Promote healthier muscle tissue.
Quercetin is another powerful antioxidant that can be found in various fruits and vegetables, including onions and kale. The benefits of quercetin include:
- Promoting liver health in older women.
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Increasing the body’s defenses against skin cancer.
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Protecting retinal tissue in the eye.
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Boosting the body’s defenses against ovarian cancer.
Further research on quercetin is underway to explore its potential for increasing life expectancy.
##Resetting Your Taste Buds
It’s not uncommon for people to think that blueberries, grapes, and apples aren’t as satisfying as store-bought sweets when trying to limit sugar intake. The problem is that our taste buds have become desensitized to the natural sweetness found in fruits due to excessive sugar in processed foods. Also, artificial sweeteners are much sweeter than natural sugars, reinforcing your taste buds’ sensitization.
To reset your taste buds, consume these healthy fruits while avoiding processed sugar for a while. Many individuals who adopt a Paleo diet – which eliminates processed sugars and grains – report that their cravings for sugar decrease and naturally sweet foods taste even better than before. Your new appreciation of fruits and wholesome foods will quickly overshadow the pleasure you once found in processed sugar.
##Make Healthy Substitutions
To further improve your health and slash your sugar intake, consider making substitutions in your diet. Instead of reaching for a candy bar or sugary snack when your cravings kick in, try any or all of the three fruits mentioned earlier: blueberries, apples, and grapes.
As the Harvard study suggests, the regular consumption of these fruits can lower the risk of diabetes and provide additional health benefits due to their high content of resveratrol and quercetin. By swapping sugary treats with healthier alternatives, you might just find that your sweet tooth won’t be as overpowering as you once thought.
