Understanding 'Sugar' In Fruit
Understanding sugar in fruit is key. “Fruits contain two types of sugar, glucose and fructose. Glucose raises blood sugar and requires insulin to process it, while fructose doesn’t spike blood sugar—it’s broken down by the liver,” Dr. Rajani notes. This makes whole fruits very different from processed sweets, which overload the body with refined sugars.
Another common misconception is that fruit juice is just as healthy as whole fruit. Dr. Rajani warns, “Even if the label says 100% natural, a cup of orange juice has the sugar of three whole oranges—but none of the fiber that slows digestion and protects your skin and metabolism.” Instead, he recommends enjoying the whole fruit, or blending it into a smoothie to retain all the fiber while boosting your intake of vitamins, antioxidants, and skin-loving compounds like collagen. Read on to discover his go-to fruits.
1. Kiwis
Kiwis are packed with vitamin C, an antioxidant that helps protect skin from free radical damage and supports collagen production. Low in sugar and high in fiber, kiwis help regulate blood sugar and prevent the type of inflammation that can accelerate aging.
2. Berries
Blackberries are nutrient-dense and rich in antioxidants like anthocyanins, which can help fight oxidative stress and reduce signs of premature aging. Their high fiber content supports healthy digestion and sustained energy. Raspberries contain ellagic acid, a plant compound that may help protect skin from sun damage and reduce wrinkles. With a low glycemic index, they’re perfect for those looking to enjoy fruit without spiking blood sugar. Strawberries are another vitamin C powerhouse, helping promote collagen production and maintain firm, youthful skin. Their antioxidants and fiber make them a heart-healthy, anti-inflammatory choice.
3. Grapefruit
Grapefruit is low in sugar and high in vitamin C and antioxidants, making it an ideal fruit to help combat oxidative stress and support skin elasticity. Its fiber content also aids digestion and weight management.
Dr. Rajani emphasizes that the benefits of fruit go far beyond just skin. Eating a variety of fruits can improve gut health, stabilize blood sugar, and support sustainable weight management. “Fruit has way less sugar than most sweet snacks, which means you end up consuming fewer calories and less sugar, all while getting incredible nutrients,” he says.
For anyone looking to age gracefully, incorporating low-sugar, antioxidant-rich fruits into your daily routine—whether as snacks, smoothies, or toppings for breakfast—can be one of the simplest and most delicious strategies for glowing, youthful skin.