I have a confession: I have a sweet tooth. But, I have found ways of satisfying it and remaining healthy on the paleo diet. You can have your sugar and eat it too – by eating the right kind of fruit. Not just any fruit, but fruits that contain natural chemicals that offset the possible harm that fructose (fruit sugar) may cause.
Although we are often told to eat more fruits and vegetables, the health effects of fruits can vary. The fibers, phytochemicals, and other substances in fruit determine how your body responds to it. Fruit juices, especially supermarket-purchased and pasteurized ones, are not advised. These are high in sugar and lack the fruit’s fiber and many of its beneficial chemicals, even if it is organic.
##Fruity Goodness
If you’re looking for a healthy but sweet treat, turn your attention to blueberries, apples, and grapes. According to research conducted at Harvard, people who eat these fruits at least twice a week can reduce their risk of diabetes by up to 23%, compared to those who eat less or none of the fruits.
Amazingly, this study included about 190,000 people and spanned 25 years. Researchers studied not only the fruits mentioned above but the consumption of a range of others, including raisins, peaches, plums, apricots, prunes, bananas, cantaloupes, pears, oranges, grapefruits, strawberries, as well as apple, orange, grapefruit and other fruit juices. Consumption of one or more servings of fruit juice each day resulted in a more than 20% increase in type 2 diabetes risk.
Some fruits, like blueberries, grapes, and apples, are especially beneficial for lowering the risk of diabetes. Two compounds specifically, resveratrol and quercetin, are to thank for this.
##Benefits of Resveratrol and Quercetin
Resveratrol, which is also found in red wine, has a range of health benefits:
- Fights inflammation and gum disease: Resveratrol can help reduce inflammation, which in turn helps manage gum disease.
- Protects against gout: Resveratrol may be beneficial in protecting the body from gout.
- Lowers cancer risk: Consuming resveratrol may help to reduce the risk of cancer.
- Supports muscle health: Resveratrol can help promote healthier muscle tissue.
Meanwhile, quercetin is also proving to be beneficial in various ways:
- Promotes liver health: Quercetin can help maintain liver health in older women.
- Defends against skin cancer: Quercetin may help increase the body’s defenses against skin cancer.
- Protects retinal tissue: Quercetin can support retinal tissue health in the eyes.
- Boosts defense against ovarian cancer: Consuming quercetin may help to protect the body against ovarian cancer.
##Resetting Your Taste Buds
If you’re someone who craves chocolate chip cookies, cakes, or candy bars, you might think that blueberries, grapes, and apples don’t sound like sweet treats in comparison. This is likely due to your taste buds being accustomed to sugar-loaded, processed foods. Processed foods and artificial sweeteners are much sweeter than natural sugars, resulting in the desensitization of taste buds over time.
To reset your taste buds, eat the recommended three fruits and avoid processed sugar for a while. Once you adjust to the paleo way of eating, you may find that your old treats taste sickly sweet. After all, good health feels better than refined sugar ever tasted. Embrace the sweetness that blueberries, grapes, and apples can bring to your life.
