Fruits used to be good. And then someone told you about how much sugar they contain and how fattening they are. But someone else you know told you that this sugar is “all-natural”, so it’s not the same thing… maybe… Confused yet?
Are Fruits Fattening?
The short answer is “no”.
Research on behavior shows that adding fruits and veggies to your diet can help you curb your appetite, reduce your cravings, and generally eat fewer calories when on a fat loss program. If you feel the urge to binge on a sugary treat you know won’t help you reach your goals, simply grab an apple or your favorite fruit. You’ll consume way less calories than in most snacks, and feel full longer.
Too Many Fruits?
It’s easier to go crazy on fruit juice or other derivatives than when eating whole fresh fruits. If you stick with the real thing, you don’t really have to limit yourself. However, if you have blood sugar diseases (diabetes, high blood pressure, obesity) or insulin resistance – or if you’re looking for maximum fat loss – limiting your fruit consumption to 1-3 servings a day is a good idea.
Overripe Fruits Are More Fattening
No one talks about this, but some fruits become more fattening when they ripen.That’s because fructose – the most dangerous and fattening sugar there is – increases gradually over time. This is the case with bananas. Eating your fruits when they are just ripe is the ideal time.
Superfruits: Are They better?
Unless you’ve been hiding under a rock in the last few years, you’ve probably seen “superfruits” like acai, goji berries and mangosteen (just to name a few) appear in virtually everything from food products to cosmetics. Don’t fall for the hype. While these fruits do contain great amounts of vitamins and antioxidants, they won’t make your extra pounds magically disappear overnight or transform your health. If you can afford these exotic fruits, go ahead and try them. But remember to focus on local in-season fresh fruits, which will contain a ton of nutrients – unlike imported fruits that usually sit in crates for weeks.
Are Certain Fruits Slowing You Down?
Like certain veggies, certain fruits are known to cause allergic reactions for some people. If you experience symptoms or digestive distress around certain fruits, try to remove them from your diet for a couple of days to see if that helps.
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The Truth About Fruit Products
It’s very hard to consume too much sugar if you stick with whole fruits. But fruit products are another ball game. Most of them contain many times more sugar than whole fruits, and will make your blood sugar spike – promoting fat gain the same way any sugary treat would. Sugar from fruits is more “natural” than sugar in most candies and processed treats, but remember that it’s still sugar.
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A lot of these fruit products are advertised as healthy, with claims like “contains plant sterols”, “great source of vitamins” and “source of calcium”. Don’t fall for the marketing and eat all that extra sugar for the sake of getting those added nutrients. If you eat plenty of whole foods, you’re already getting all the nutrients you need without the fattening sugar.
Summary
- Fruits do contain sugar, but they are a great snack choice that will help you reduce your overall calories and curb your appetite.
- For maximum fat loss, stick with 1-3 portions of fruits per day.
- Overripe fruits contain more fructose and may be more fattening.
- Superfruits are NOT magical fat burners. They simply contain more antioxidants and nutrients than other fruits.
- Your best bet is sticking with local in-season fresh fruits.
- Some people are allergic to certain fruits. Monitor your reactions and learn to deal with it.
- It’s really easy to go overboard with fruit derivatives. Portion control is everything.
