The Truth About Fruit Over 50

The role of fruit in a balanced diet has become increasingly scrutinized. Recent concerns surrounding natural sugars and their potential impact on blood sugar levels have left many of us confused about the role of fruit in our diet. This confusion can feel pronounced when you are striving for optimal health over 50 and every bite matters. 

Today, we will explore the role fruit plays in a healthy diet after 50 and the best strategies for enjoying fruit as part of a nourishing diet.

The Power of Whole Fruits

Whole fruits are pillars of a healthy diet. They are fiber-rich, nourish our microbiome, promote satiety, and help fight weight gain. Modest amounts of fruit can enhance our metabolism, lower triglycerides, and total cholesterol, and slow the accumulation of harmful fats.

Incorporating Fruit into Your Diet

As bio-individuals the degree a fruit affects our blood sugar level varies. For example, a banana may cause a high blood sugar spike in some but a minimal spike in others. Factors like the time of day and our level of movement can also impact our individual responses to food. 

One way to minimize the impact of natural sugars on our bodies is to eat fruits with or at the end of a snack or meal. Eating fruits while you have protein, fat, and fiber in your stomach helps minimize blood sugar spikes.

Women over 50 who integrate two servings of whole fruit into daily meals experience significant benefits.

Six Power Fruits to Supercharge Your Health

1. Apples have been shown to boost immunity and reduce cancer risks. For maximum benefits, enjoy apples with their skin on. 

2. Pears are an excellent source of fiber. There are 5 grams of fiber in a medium-sized pear. Small studies show eating 2 pears a day can aid weight loss and fat loss around the waist.

3. Grapefruit is an anti-inflammatory food that has been shown to promote weight loss. Studies show participants who ate plain grapefruit lost more weight than those who took grapefruit supplements or drank grapefruit juice.

4. Blueberries boost metabolic health with bioactive anthocyanins and proanthocyanidins. These compounds aid your insulin response and promote the transformation of white fat to brown fat. 

5. Strawberries are rich in vitamin C and also have bioactives that play a role in combating body fat and promoting metabolic health.

6. Watermelon has lycopene in it that boosts metabolism and guards DNA from damage. It also promotes heart health by encouraging the production of nitric oxide.

Choose organic fruits whenever possible, especially for ones on EWG’s Dirty Dozen List. Organic fruits are higher in polyphenols that help provide up to 10% more nutrients than conventionally raised fruits. Prioritize organic, seasonal, and local varieties to maximize flavor and nutritional value.

Enjoy fruits raw, sliced in a salad, blended in a smoothie, cooked in sauces, or as a topping for cottage cheese or yogurt. Baked whole fruit is an indulging treat!

Embrace the power of fruit on your journey to optimal health. By understanding their benefits, making informed choices, and savoring their natural goodness, whole fruits can help nourish our bodies so we can thrive in every stage of life.

A note about fruit juices. 

Most store-bought juice contains added sugar and additives and is stripped of the parts of the fruit that provide fiber and nutrients. Some citrus juices, pomegranate, and tomato juice have benefits when freshly squeezed and served without added sugars or additives. However, the health advantages of consuming whole fruits outweigh those of juice.