Consuming these sweet treats could potentially increase your lifespan.

Sugary foods have a negative reputation, and for good reason.

Supermarket aisles and fast food establishments are stocked with processed junk filled with refined sugar. These items are packaged in vibrant colors, branded by well-known food companies, and sometimes labeled as "Natural!" However, consuming them can have detrimental effects on your blood sugar levels, heart health, risk of cancer, likelihood of Alzheimer’s disease, and more.

Surprisingly, there are sweet treats that can actually enhance your health. These alternatives also come in eye-catching packaging.

These healthy sweet treats are none other than fruits, with their natural coverings or peels.

While it's not advisable to solely rely on fruits for your diet, research indicates that incorporating daily servings of fresh fruit can be beneficial for your overall well-being.

Overview

For example, a significant study conducted in Asia revealed that individuals who include fresh fruit in their daily diet have a notably lower risk of experiencing heart attacks and strokes compared to those who rarely consume fruit.¹

This extensive seven-year study involved approximately 500,000 participants. The researchers noted that fruits are rich in potassium, antioxidants, dietary fiber, and other beneficial natural compounds.

Based on my extensive review of professional journals over the years, it's common for scientists to identify new beneficial molecules in various fruits on a regular basis.

In this particular study, the primary fruits consumed were apples and oranges. Consuming around 100 grams of fruit daily – equivalent to a medium-sized pear or apple, or about half a cup of grapes – was associated with a 30 percent decrease in the risk of dying from a heart attack or stroke during the study period.²

Another analysis of fruit consumption revealed that individuals who have a higher fruit intake also have a slightly reduced risk of developing diabetes.³ While the decrease was modest, it was still significant. The researchers conducting this analysis also found that individuals with diabetes who consume more fresh fruit have a lower risk of mortality over a five-year period. Moreover, those who consumed the most fruit lowered their risk of experiencing severe heart disease complications related to diabetes.

Various Health Benefits

When my team delved into the overall advantages of consuming fruits, they uncovered numerous studies highlighting the specific benefits of individual fruits. There are so many studies that it's impossible to cover them all here, but here are some noteworthy findings:

A study at the Hopkins Bloomberg School of Public Health found that former smokers with declining lung function who consumed ample amounts of fruits and tomatoes retained better breathing capacity compared to those who did not consume these foods. Apples were particularly effective in maintaining lung function.⁴

In this decade-long study, consuming more than three portions of fruit daily (or at least two tomatoes) helped individuals preserve greater lung capacity. It's worth noting that tomatoes are classified as fruits, despite not commonly being viewed as such.

The researchers also believe that even for non-smokers, regular fruit consumption can help maintain lung capacity as individuals age.

Benefit of Eating Ten Portions Daily

Increasing fruit (and vegetable) consumption could potentially save over seven million lives annually, as per findings from researchers at the Norwegian University of Science and Technology. Their review study indicated that consuming a minimum of ten portions of fruits and vegetables daily is crucial for optimal health.⁵

According to the Norwegian analysis, having ten portions a day reduces the risk of premature mortality by nearly a third and the likelihood of heart disease by a quarter.

Additional research suggests:

• Consuming apples and grapes alongside curry (rich in turmeric) may help starve cancer cells. A study in Texas revealed that natural compounds in these foods deprive cancer cells of glutamine, an essential amino acid for their survival.⁶
• Contrary to some doubts raised by research, cranberries do indeed promote urinary tract health. A comprehensive review study conducted in Portugal confirmed the effectiveness of cranberries in safeguarding the urinary tract.⁷
• Red grapes, pomegranates, and pears can lower the risk of colon cancer. Research at the University of Warwick demonstrated that these fruits contain compounds that activate immune cells to protect the colon against inflammation and cancerous growth.⁸

While it's not advisable to excessively consume fruits, there is no compelling health reason to overly restrict fresh fruit intake either. However, it's advisable to avoid canned fruits, as they often contain syrups with high levels of refined sugar and have likely undergone processing that may have destroyed valuable nutrients. Surprisingly, European research has linked canned fruit consumption to an increased risk of heart issues.⁹ Opt for fresh fruits instead.

Debunking the No-Carb Diet

There might be some backlash from fans of no-carb diets who believe that fruits are detrimental. However, consuming fruits is a much better option than indulging in cakes, pastries, candies, sodas, and other processed foods containing added sugar.

Fruits contain numerous valuable molecules and healthy fiber, which in my view, outweigh the downsides. Additionally, the fiber content in fruits promotes satiety, potentially leading to lower sugar intake compared to individuals who start their day with a doughnut.

While no-carb diets can be beneficial, especially for cancer patients and individuals with diabetes, most people find it challenging to adhere to these diets long-term. Eventually, carbohydrates tend to re-enter their diets, and when they do, fruits should be the carbohydrate source of choice.