Fruit: Whole Fruit Is Not Its Sugar, and Not Nature's Candy

Summary

Whole fruit is not the same thing as its sugar: the fibre, water and polyphenols wrapped around that sugar blunt the glycaemic response, so whole fruit comes out neutral-to-protective for blood sugar, weight and type-2 diabetes despite its sweetness, and the large Harvard cohorts actually show whole fruit LOWERING diabetes risk (blueberries, grapes, apples most) while fruit JUICE raises it, which is exactly why the "fruit spikes your glucose / is nature's candy / causes diabetes" low-carb framing is wrong for the intact food, AND the honest caveats hold: juice, dried fruit and smoothies concen