Is Fruit Fattening? The Truth About Sugar in Fruit
Despite being full of vitamins, fiber, and phytochemicals, many people seem to think that the sugar in fruit leads to health complications. On today’s episode of The Sitch, I’m clearing up this debate with some sweet news!
It’s the new year so that means I’m starting a strict diet that eliminates all fattening foods including carrots, potatoes, bananas, and other produce that is loaded with sugar…psych!
How many times have you heard this bad advice from uncredentialed influencers – that you need to avoid certain fruits, vegetables, and other plants because of their high sugar content?
Let me make something very clear: eating fruit will not make you gain weight.
Sugar in Fruit (Fructose) vs. Added Sugar (High-Fructose Corn Syrup)
Consuming plants, specifically, fruit is consistently associated with lower rates of diseases like diabetes and obesity. Bloggers who claim that fruit leads to weight gain are pulling this out of their ass…partame-loaded sodas ;)
Yes, some fruits have a large content of natural sugars, the monosaccharides fructose and glucose, but they’re also high in components like fiber, vitamins, and phytochemicals – nutrients that are associated with good health and weight management.
Any studies suggesting harmful effects of fructose show an association between consumption of fructose found in sucrose, aka table sugar, or high-fructose corn syrup – not from actual fruit. When fruit is consumed in its whole form, i.e. an apple versus apple juice, there is literally no research showing it is harmful to health.
Fruit, Weight Loss, and Obesity
As I said before, it’s actually just the opposite. One study in adults found that those with the highest fruit consumption had lower rates of developing diabetes or dying from diabetes-related complications.
Another study showed that the consumption of whole fruit was associated with a reduced risk of long-term weight gain. Finally, a systematic review of 11 randomized controlled trials found that the majority of studies showed reductions in body weight as the result of increased fruit consumption.
So as you can see, the idea that eating too much or the wrong kind of fruit will make you gain weight is absolutely bananas.
Like, 10-bananas a day, bananas.
I guarantee you that a few 90-calories bananas aren’t to blame for our obesity crisis.
What’s more likely the culprit?
The loads of added sugar poured into our food supply. Or possibly even the artificial sugars tricking our bodies into thinking we’re getting calories and leaving us prone to binging later. If you missed my video on artificial sweeteners, be sure to check that out.
How Much Fruit Should You Eat A Day?
Eating several servings of fruit a day is not only not harmful, but it’s also beneficial to our overall health. Experts recommend we eat 5-7 servings of fruits and vegetables per day.
I hope you can enjoy your bananas, and grapes, and blueberries and whatever other fruit you love eating in peace.
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Weigh-in: What is your favorite fruit? Have you heard the fruit-o-phobic claims about sugar in fruit before?