Approximately one in every six adults in the United States has high cholesterol, according to 2009 data from the Centers for Disease Control and Prevention. "High cholesterol" is total cholesterol of 240 mg/dL and above. People with high cholesterol have twice the risk for heart disease as people with lower levels. There is insufficient evidence to claim that eating high glycemic fruits affects high cholesterol. The American Heart Association encourages the daily consumption of a variety of fruits as part of a heart-healthy diet, but consult with your physician before starting a new dietary regimen.
Background
Cholesterol is a type of fat produced by the body and obtained through certain foods. It is an organic compound classified as a steroid and plays essential roles in human health and disease. For example, cholesterol provides human cells with structure, regulates hormonal signaling and aids in the synthesis of vitamin D. The glycemic index is a ranking of various foods and their ability to raise blood sugar levels compared to a reference food. A standard reference food is white bread, which has a glycemic index of approximately 100. Foods higher in the glycemic index, such as refined grains, sweets, sugary beverages and certain fruits, such as watermelon and pineapple, raise blood sugar levels more than low glycemic index foods. High blood sugar has a link with high cholesterol. Thus, speculation is that reducing intake of high glycemic foods may help to lower high blood sugar and cholesterol levels.
Recommendations
Evidence suggests that the nutritional benefits of fruit negate its glycemic index. High-fat and low-fiber diets link with high cholesterol in individuals. Fruits are naturally low-fat, high-fiber foods and an important part of a well-rounded, heart-healthy diet. Even fruits with the highest glycemic index, such as watermelon and cantaloupe, affect blood sugar less than high-fat, processed foods, such as cakes, cookies, sweets, and french fries, prevalent in western diets. The American Heart Association's Scientific Statement on Diet and Lifestyle Recommendations, published in the 2006 issue of "Circulation," encourages a reduced-fat, high-fiber diet rich in fruits, vegetables, legumes, whole grains and lean proteins to prevent and manage high cholesterol and heart disease.
Evidence
In April 2002, researchers from Australia published findings in "The Journal of the American College of Nutrition," suggesting a low glycemic index, low-fat diet promoted a faster reduction in "bad" LDL cholesterol in people with type 2 diabetes. However, weight loss was the largest contributing factor in reducing total cholesterol. Researchers did not observe fruit intake independently from the total glycemic load of the study diets. Subsequent studies, such as the 2003 National Heart, Lung, and Blood Institute Family Heart Study, found an inverse relationship between cholesterol and fruit and vegetable intake, regardless of the glycemic index of the fruits. The NIH-AARP Diet and Health Study published in June 2011 in the "Archives of Internal Medicine" found that fiber-rich foods, such as fruits, vegetables, and whole grains, significantly reduced the risk of heart disease and conferred additional health benefits.
High versus Low
There is a large variation in the glycemic index of fruits. Cold climate fruits like apples, pears, berries, peaches, plums and citrus are on the lower range of the index. Tropical fruits like bananas, mangoes, pineapple and papaya are on the higher range. Fruits typically range from the low 20s, such as berries, to the low 70s, such as watermelon. However, many tropical fruits are highest in heart-healthy soluble fibers that might help to lower cholesterol. For optimum health, consume a variety of fruits by eating a mixture of high and low glycemic fruits as part of your daily diet. The American Heart Association recommends eating four to five servings of fruits and vegetables every day.
Considerations
Evidence suggests that high glycemic fruits are more beneficial than harmful for managing cholesterol and preventing heart disease. However, if you have other medical conditions, such as diabetes, and need to monitor your blood glucose levels, consult with your physician. She will help you determine the appropriate types and amounts of fruits for your condition.
References
- Centers for Disease Control and Prevention: Cholesterol Fact Sheet
- American Heart Association: Healthy Diet Goals
- "Circulation"; AHA Scientific Statement: Diet and Lifestyle Recommendations Revision 2006: A Scientific Statement From the American Heart Association Nutrition Committee; Alice H. Lichtenstein, DSc, FAHA, et al.; 2006
- "Journal of the American College of Nutrition"; The Effect of High- and Low-Glycemic Index Energy Restricted Diets on Plasma Lipid and Glucose Profiles in Type 2 Diabetic Subjects with Varying Glycemic Control; Leonie K. Heilbronn, BSc, et al.; April 2002
- "The American Journal of Clinical Nutrition"; Fruit and Vegetable Consumption and LDL Cholesterol: The National Heart, Lung, and Blood Institute Family Heart Study
- "Archives of Internal Medicine"; Dietary Fiber Intake and Mortality in the NIH-AARP Diet and Health Study; Yikyung Park, ScD, et al.; June 2011
