Did you know that the average American doesn’t get enough fruit in their diet?
…or veggies…
…or even essential fats
…or vitamins…
So why are people struggling to eat more fruit? Well, many of my clients are afraid they’re going to get fat. When I ask why, the answer is always – “…because fruit contains sugar”. And it’s been drilled into your head that sugar is bad for your health—and your fat loss.
But it’s time to separate fact from fiction.
Yes, you can and should be eating fruit. And yes, it’s going to improve your health. And yes, it will lead to fat loss just by eating more fruit.
What about the sugar?
You may not know this, but naturally-occurring sugar, like the kind found in fruit, is actually better for you than regular table sugar, or even high-fructose corn syrup. Plus, fruit contains other beneficial nutrients, like vitamins, minerals, water, and fiber—which may help stabilize your blood sugar, lower inflammation, and boost your overall weight loss. Fruit is low in calories, making it a perfect addition to any healthy nutrition plan.
Although you can gain weight from over-eating any type of food, it can be harder to do so when you’re eating more low-calorie foods, such as fruit. Now, it’s true that people with diabetes may need to consult a doctor, or nutritionist, to be sure that increasing their fruit intake won’t pose a risk to their health. But, due to the other nutrients found in fruit (fiber, vitamins, and minerals), even those with diabetes may see better blood sugar control and less risk for future health complications.
You do, however, need to be sure you understand where the fruit falls on the glycemic scale. The higher the fruit is on the scale, the faster your blood sugar may rise. Be sure you’re focusing on fruits with a lower to medium glycemic load, as this will result in a much slower increase in blood sugar levels. These include berries of all kinds, melons, peaches, plums, nectarines, apricots, kiwis, apples, and pears.
Here’s the take-home message: adults and children are not getting the recommended intake of fruits each day. This could be seriously impacting your health. Fruit is low in calories, and high in nutrition and fiber, making it a vital component to any healthy nutrition plan.
If you’re worried that the sugar is going to make you gain weight, don’t be. The naturally-occurring sugar, combined with the other nutrients, may boost weight loss and improve blood sugar control. So yes, be sure that you get your recommended intake of fruit each day, because this low-calorie, high-nutrient food, is super important to your overall health.
