Is Fruit Good Or Bad for me?
Ha! I bet you never thought you would be asking yourself this question. But in the wake of the low carbohydrate, low sugar diets such as the keto diet, people are more confused than ever about what they should and shouldn’t be eating.
There has been a crack down on refined sugar over the last few years, and rightly so. Apart from being 8 times more addictive than cocaine, sugar is making us fatter and sicker. Evidence shows that it is linked to obesity, diabetes, heart disease, cancer, dementia and depression. It is not just empty calories. It is deadly. To learn more about the toxic effects of sugar click here on 4 compelling reasons to stop eating sugar.
With the spotlight on sugar and with the awakening of the public to the toxic effects of sugar, there is some confusion over whether or not fruit is still okay to eat. For after all fruit contains sugar. Right?
Here are some things to know about Fruit.
Fructose with fibre is not a problem
Many of you may have heard about the importance of limiting our intake of sugar which is converted to fructose. Too much fructose is responsible for many of our health problems and weight increase. While there is fructose that occurs naturally in fruit, with some exceptions, it does not belong in the category of substance to be avoided at all costs. This is because the fibre in whole fruit, slows you body’s absorption of its fructose and gives the liver more time to metabolise it.
Moreover the fibre in your fruit feeds the friendly flora in your gut.
Research shows that the fructose in fruit does not have the same adverse effects on weight, blood pressure, insulin, and triglycerides that fructose from highly processed foods do.
So enjoy your fruit. It is a healthy addition to your diet.
The Australian Dietary Guidelines recommend eating around 2 servings or pieces of fruit a day.
Avoid Fruit Juice Like the Plague
This does NOT include fruit juice.
Juice is the worst possible way of consuming your fruit. You get ALL the sugar and none of the fibre.
Also when you drink, your body does not recognise calories like it does when you eat. Hence you will probably consume twice the number of calories while you drink juice, or any other sugary beverage for that matter, without you body recognising that it is full.
So eat your fruit whole, don’t juice it!
What about smoothies?
If your smoothies are made with predominantly vegetables like kale, spinach, avocado, celery and cucumber with some good fats such as nuts avocado, and coconut and some low GI fruits like blueberries, strawberries and apple to sweeten they can be nutritious. Be wary however of smoothies, loaded with fruits and other sweeteners like honey or sorbet as they can once again be a massive sugar hit. It is best to eat your fruit whole.
Berries are as awesome as they are cracked up to be.
We all hear about berries being a superfood. Well it’s true. They are. Berries have more antioxidants per calorie than any other fruit. Antioxidants help to prevent cancer, heart disease, diabetes, dementia and arthritis. If buying fresh is too expensive, frozen is fine! The produce is often flash frozen right as the nutrient content peaks.
Don’t forget the Fatty Fruits.
Remember we talked about the importance of healthy fats? I wrote a great article on this, to read click here on ‘Does eating fat make you fat?’ I talked about the importance of eating good fats for your health, metabolism and satiety. So don’t forget about your healthy fatty fruits of avocado, coconuts, and olives. Lots of healthful good fats in them.
If overweight, diabetic or prediabetic go easy on the fruit.
If you are diabetic, prediabetic or very overweight, it may be best to limit your intake to 150g or so and stick to the low GI fruits like berries, stone fruit, apples and watermelon. Fruit may cause a spike in our blood glucose and those who fall into the above category may want to practice some moderation with fruit.
“But I can’t afford organic“
I hear you friend. Not everyone can pay $9.99 for organic hand picked apples. Especially if you have a big family with loads of hungry children or you are a student. Of course organic is great if you can afford it. If you can’t however, don’t stress. Just buy fruit and eat it. The benefits of eating fruit by far outweigh any pesticides they may contain.
Wash your fruit and eat it organic or not!
Fruits are chocked full of vitamins, minerals and antioxidants. They do contain fructose but combined with fiber, this slows the absorption and gives the body more time to metabolize it. They are a sweet healthy delicious part of our diet. They are to be enjoyed as they are a nutritious and sweet treat.
Enjoy 2 serves or pieces of fruit a day
|What should I eat?|
Berries are the best but all fruit is fantastic! Eat them all. Do be aware that some fruits like grapes, mangoes, pineapple, banana and some melons are higher in sugar, so avoid if you are diabetic, and eat these in smaller quantities.
|What should I avoid? |
Dried fruits like dates, raisins, currants, figs and currants are high in sugar. So think of these like a treat! Fruit juice has as much sugar as a soft drink. It is a terrible way to eat your fruit. Avoid! Eat your fruit whole.
|If you are overweight or Diabetic stick to two servings a day and try to stick to the low GI fruits (see below)|
|Fruits Low GI include Berries, cherries, blackberries and raspberries (have the lowest glycemic load) eat freely.Stone fruit like plums, peaches, nectarines, apricots Oranges, grapefruit, tangerine and other citrus fruit.Pomegranates, kiwis and papayas.Goji Berries, snake fruit, acai berries mangosteen or dragon fruit.|
Fat Fruits avocado, coconut and olives.
Fruits (higher in sugar to eat in moderation)Grapes, mangoes, pineapples, and melons are higher in sugar so eat in smaller quantities.
Dried fruits like figs, dates, raisins and currants are highest in sugar soeat moderately.
|(Note this is a guide rather than a comprehensive list of all the fruit one can consume.)|
I hope this is helpful!
What are your thoughts on eating fruit?
I think making a rule to completely cut out fruit is rather outrageous. Fruit is not fattening. The naturally occurring sugar is combined with fibre.
Don’t deny yourself this sweet luscious nutritious treat.
It is evidence that God himself has a sweet tooth.
In my opinion, to reign in life You gotta eat some fruit.
What are some of your favourite fruits, and favourite recipes with fruit? I would love to hear. Comment below.
You are deeply loved and richly cherished.
Reign in Life
Wink: My favourite way to eat apples? Chopped into chunks, with a little salt and apple cider vinegar. Sometimes I will add a little chilli flakes or pepper. Don’t judge me till you try it. So good! Sarah Wilson likes to make nut sandwiches. She cuts slices of apple and spread them with nut butter. She eats it like a little sandwich! A slice of apple and a slice of cheese like they do in England is also surprisingly tasty. Loved this recipe from Ambitious Kitchen on a summer strawberry salad.