Does fruit really make you fat?
With the low-carb ketogenic craze, fruit is the latest health food to be banished by the diet community.
So does fruit really make you fat?
The Short Answer is No!
Whole fruits are high in both water and fiber, which means they are naturally both nutrient dense and low in calories. For example, one cup of whole strawberries contains just 49 calories and 7 grams of sugar, compared to about 64 calories and 17 grams of sugar in just a tablespoon of honey.
Whole Fruits are the Answer
It’s when fruit is processed into either dried fruit or juice that we run into issues. This is because when either the water or fiber has been stripped from the fruit, it becomes a much more concentrated serving of sugar and calories. Let’s look at grapes and raisins for example. A one cup serving of grapes contains about 100 calories and 24 grams of sugar. Take a one cup serving of raisins on the other hand and you’re eating a whopping 540 calories and 100 (YES ONE-HUNDRED) grams of sugar. You might as well of munched away on some M&M’s instead (which actually contain 30 grams of sugar per serving)! Read my article: Is Dried Fruit Bad for Me?
Proof’s In the Pudding
A study done by the USDA’s 1994-96 Continuing Survey of Food Intakes by Individuals found that people who eat more servings of fruit have lower BMIs. This was even more so than vegetable eaters, with the theory being that fruit is often swapped for high calorie treats, whereas veggies tend to be added to meals.
How much should we be eating?
The World Health Organization recommends eating 400g or five servings of fruits and vegetables per day. Whole fruits are always a good choice for a snack, dessert or compliment to a meal!
I will soon be graduating from my Holistic Health Coach Certification Program with Nutraphoria, which has helped me develop a sound food philosophy that I use for both myself, and hopefully one day my nutritional clients.
Nutraphoria takes a mind, body and soul approach to its holistic teachings. This approach has taught me so much about how our bodies respond best to eating foods in their whole, unaltered form. This means I would a never deprive myself of a whole piece of fruit if that is what my body was craving.
I truly believe the healthiest approach to weight loss is not about how much you are eating but what you are eating. That means fruit, in its natural form, should certainly be included in your daily menu, as a nutrient dense and delicious form of energy! I personally eat between 3-4 pieces of fruit per day or more.