Anyone following a weight loss plan will tell you that sugar is a big no-no. Typically, sugar is packed with empty calories, very little nutritional value, and contributes to weight gain.
But what about the “sugars” in fruit? Technically, the simple carbohydrates in fruit are a type of sugar. But there is some difference between the sugar in fruit, and the highly concentrated forms of sugar used to make most junk foods. Those foods containing high fructose corn syrup and other types of processed sugar are linked to insulin resistance and diabetes. Meanwhile, consumption of fruit actually lowers your odds of obesity and metabolic diseases.
And as it turns out, how you consume the fruit matters too. Juices and dried fruits aren’t the best choices. Eating the whole fruit, including the peel when possible, is ideal. That’s because you’ll also be consuming the fiber within that fruit, which slows the rate of sugar absorption. That means you don’t experience sharp spikes in blood sugar, followed by crashes. And, of course, you won’t be taxing your pancreas and risking insulin resistance.
Juices don’t always contain much of the pulpy part of the fruit, and the machines used to create juice have broken down what is left. Therefore, you don’t get the benefit of most of the fiber. As for dried fruits, many actually contain added sugars (such as corn syrup), and they’re really more of a fruit-derived junk food than simply fruit.
To sum up, yes fruits are a beneficial part of a healthy diet. They contain vitamins and antioxidants that can help you ward off age-related diseases, plus keep your complexion healthy and glowing. The “sugars” in fruits won’t be a problem, assuming you’re staying within a reasonable daily calorie limit and consuming enough protein and healthy fats. But you do want to take care to eat the whole fruit, and skip juices or fruit-derived snack foods with added sugars.
If you have any more questions about your weight loss plan and the appropriate foods you should be eating, give us a call. We can review your lifestyle goals and help you create a balanced eating plan.
