If you’re looking to lose weight, one thing that you might be wondering about is whether fruit belongs on your plan.
You know very well that sugar needs to get the boot from your diet plan and are taking this seriously. All the cookies, cake, ice cream, cereal bars, energy drinks, and so forth are out of your house and you’re ready to begin your sugar-free nutrition plan.
But, what about fruit? Fruit also contains sugar, so should it get removed as well?
Let’s go over some important factors to consider when it comes to fruit.
The Type Of Sugar In Fruit
The first thing that you need to think about is the type of sugar found in fruit. Unlike candy or other processed foods that contain almost all glucose, fruit is a mixture of glucose and fructose. This is important to note because only glucose is going to increase blood sugar levels.
Fructose, on the other hand, moves directly into the liver. Now, high amounts of fructose, such as the case when you consume soda with high fructose corn syrup are not good. The liver can only store about 50 grams of fructose, so when you eat more than this, you are welcoming fat gain.
But, fruit contains about 5-10 grams of fructose per serving, so you don’t really have to worry about hitting that 50 gram mark unless you are consuming a high volume of fruit daily.
So the good news here is that only half the sugar in fruit impacts blood glucose levels.
The Fiber Factor
Second, also consider the fact that fruit is a very rich source of fiber. Fiber also helps to decrease the blood sugar response, so now you have that working in your favor as well.
Fiber is also important for promoting a healthier heart, keeping your bowels regular, and for combating hunger.
Fruit is an excellent source of fiber, so this makes for one very good reason it should be in your diet plan.
The Calorie Content
And let’s not forget the calorie count of fruit. Most fruits come in around 50-100 calories per serving, which is really quite low by anyone’s standards.
This makes it an easy addition to any diet plan, even those that are quite low calorie in nature.
As fruit also offers that nice sweet taste that most people crave, having a piece or two of fruit per day might just do the trick at helping you stick with your diet.
If you have a sweet tooth that just won’t quite, if it isn’t fruit you’re eating, it might be that cookie or slice of cake. And that would definitely do damage to your diet plan.
The Added Nutrition
Finally, also note the added nutrition found in fruit. Unlike other foods that are rich in sugar and often devoid of all other nutrients, fruit is rich in vitamins and antioxidants, needed for optimal functioning.
In fact, fruit is one of the most dense source of antioxidants that you can take in. This will then help you fend off free radical damage, which can lead to disease.
The Verdict On Fruit
So for all of these reasons, fruit can definitely be added to any smart diet plan. The key points to remember are to keep your serving size in check and add the calories to your daily total.
While fruit is low in calories, it’s not completely calorie free, so it does need to be accounted for. And, if you really want to keep your sugar intake as low as possible, opt for fruits such as berries and grapefruit. Both of these varieties contain the lowest level of sugar and also a very powerful dose of fiber, so are best suited to fat loss plans.
And, as you choose your fruit, you’ll also want to make a point to stay away from dried fruit, fruit juice or canned fruit in syrup. Both of these varieties are much higher in sugar as well as calories and will not be ideal for any diet plan.
Choose fruits whole fruits and you can bring fruit back to your diet plan while still continuing to see the fat loss results you’re looking for.