The benefits of eating a variety of fruits and vegetables

The fruit is an important part of a healthy diet. In fact, diets high in fruit are associated with all sorts of health benefits, including a decreased risk of many diseases.

Fruit tends to be high in vitamins and minerals. These include vitamin C, potassium and folate, of which many people don’t get enough. Daily we should consume at least 400 gm fruits.

Fruit is also high in fiber, which has many health benefits. Eating fiber may help lower cholesterol, increase feelings of fullness and contribute to weight loss over time. What’s more, fruits are loaded with antioxidants, which help fight free radicals that can damage cells. Eating a diet high in antioxidants may help slow aging and reduce the risk of disease.

Fruits are high in nutrients and relatively low in calories, making them a great choice for those looking to lose weight. What’s more, they are high in water and fiber, which helps you feel full.

In fact, multiple studies indicate that eating fruit is associated with lower calorie intake and may contribute to weight loss over time. Apples and citrus fruits, like oranges and grapefruit, pomegranate are among the most filling.

It is also important to note that whole, solid fruit is much more filling than pureed fruit or juice, which you can typically consume a lot of without feeling full.

Studies show that drinking a lot of fruit juice is linked with increased calorie intake and may increase your risk of obesity and other serious diseases. In other words, avoid drinking a lot of fruit juice and enjoy whole fruits instead.

Fruits for People with Diabetes

Most dietary recommendations for people with diabetes suggest eating plenty of fruits and vegetables. Current nutrition guidelines recommend that people with diabetes consume 2–4 servings of fruit per day, which is the same as the general population.

Still, some people restrict the amount they eat because they are worried about the sugar content.

For a person with diabetes, one way to select safe and suitable fruits and other high-carbohydrate foods are to check the glycemic index (GI). GI is a rating of foods on a scale from 1 to 100. The score indicates how quickly the food item may raise blood sugar levels.

Glycemic load (GL) takes into account the GI of food plus the number of carbohydrates in a serving. GL may be a more accurate way of assessing how food affects blood sugar management over time. Low-GI and low-GL foods are better for helping control blood sugar levels.

People may be surprised to learn that many fruits have a low glycemic index. People digest starchy vegetables, such as potatoes and grains, more rapidly, so these have a higher GI index.

Below is a list of fruits divided by GI index, as reported by the U.S. Department of Agriculture (USDA).

Low GI and GL Fruits

Some fruits have a GI of under 55 and a GL under 10, including.








kiwi fruit





plums strawberries

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