Which are healthier: fruits or vegetables?

Blond caucasian guy buying fruits and vegetables at the hypermarket.

The answer is shocking…maybe mom was wrong!

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Which are healthier: fruits or vegetables?

Metabolic syndrome is SO common today and it is SO terrible — affecting most men over 45.

Metabolic syndrome is the most common cause of:

  • Rockiness problems
  • Blood sugar issues
  • Prostate issues
  • Joint pain
  • High blood pressure
  • Feeling tired all the time
  • GUT GUT GUT (lots of fat around the middle and gut issues)

Metabolic syndrome is also a predictor of cardiovascular disease.

These all seem to go together — so if you fix metabolic syndrome, it’s as if you are 30 years younger and you don’t need to take anything to treat “symptoms” because you no longer have symptoms.

Researchers reviewed evidence about the effect of fruit and vegetable consumption on the development of metabolic syndrome.

The study found that the more fruit people eat, the lower the risk of developing metabolic syndrome.

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This recent analysis of human research was carried out at the Department of Medical Nutrition, Graduate School of East-West Medical Science, Kyung Hee University, Republic of Korea. 

The results were published in the British Journal of Nutrition.

In developed countries such as the United States, metabolic syndrome affects as much as 40% of the adult population.

Metabolic syndrome is diagnosed by a cluster of symptoms that include:

  • Abdominal obesity (belly fat)
  • Dyslipidemia (abnormal cholesterol and triglycerides)
  • Hypertension ( high blood pressure)
  • Insulin resistance

Diet is suspected to play a strong role in the development or prevention of metabolic syndrome.

Fruit and vegetables have both been accused of causing OR preventing the onset of metabolic disorders.

These researchers decided to analyze some of the best human research to get better data on the topic.

“We completed a systematic review and meta-analysis of observational studies to assess the dose-response associations between fruit and vegetable consumption and the chance of…metabolic syndrome.”

The researchers collected references from major online medical databases. 

Then they filtered these studies to select only the highest-quality research for analysis.

The researchers then calculated the risk of developing metabolic syndrome according to fruit and vegetable intake.

Another important aspect of this research was that they analyzed the effect of the total amount of fruit or vegetable intake.

The final analysis includes information from nine previously completed studies.

“A total of nine observational studies (seven cross-sectional studies and two cohort studies) were included in the meta-analysis.”

Perhaps surprising to some, there was little effect from eating vegetables.

“An increase in 100 g per day and vegetable consumption was not associated with a reduction in the metabolic syndrome.”

On the other hand, 100 grams of fruit consumption was associated with a significant decrease in risk of metabolic syndrome.

“The summary estimate of…metabolic syndrome for an increase of 100 g/d in fruit consumption (nine studies) was 0.97.”

That’s a 3% decrease in the risk of metabolic syndrome from eating 3.5 oz of fruit. 

That’s not much fruit…

Many people believe that sugar causes problems such as metabolic syndrome – and that fruit should thus be avoided because it contains sugar.

When in fact just a few ounces of fruit lowers the risk of metabolic syndrome.

Most importantly…

The risk of metabolic syndrome continues to decrease with further fruit intake.

For example, at 20 oz of fruit per day, the risk of metabolic syndrome decreases by nearly 20%.

For people who don’t eat a lot of fruit, this may seem unattainable.

But, as someone who has switched most of my refined carbohydrates, breads, starches, sugar drinks, and vegetables out for fruit…

I can tell you it’s quite easy to eat this much fruit (or more) in a day.

There is a long list of reasons why people should get many of their calories from fresh fruit. 

We can now add a decreasing risk of developing metabolic syndrome to that list.

“In conclusion, an increased intake of fruit may reduce the risk of…metabolic syndrome.”

You should always consult a healthcare practitioner about diagnosing and treating any health-related problems.

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Matt Cook is editor-in-chief of Daily Medical Discoveries. Matt has been a full time health researcher for 26 years. ABC News interviewed Matt on sexual health issues not long ago. Matt is widely quoted on over 1,000,000 websites. He has over 300,000 daily newsletter readers. Daily Medical Discoveries finds hidden, buried or ignored medical studies through the lens of 100 years of proven science. Matt heads up the editorial team of scientists and health researchers. Each discovery is based upon primary studies from peer reviewed science sources following the Daily Medical Discoveries 7 Step Process to ensure accuracy.