The fruits in our diet became controversial in the last years, due to new researches and improved researching technologies. They are still considering some of the healthiest options for those having the goal of losing weight, because organic fruits are rich in nutrients and constitute a healthy snack. However, eating too many fruits is proven to actually contribute to slowing down the slimming process and we are going to explain why.
Fruits = carbohydrates
We know that the usual suspects high in carbohydrates primarily include sweets, soft drinks, bread and pasta. But what we do not typically know is that fruits, despite their good reputation, also contain carbohydrates, due to fructose, which is the natural sugar found in fruit and corn. Some fruits like bananas, cherries, grapes, pomegranates, mango, figs, tangerines and also dried fruits are actually quite high in carbohydrates and must be consumed with moderation and even completely avoided at least during some stages of your weight loss process.
One banana contains 24 grams of net carbs, pretty much the same as a cup of grapes. Pears, plums and oranges are fairly high in sugar as well, while strawberries, papaya, cantaloupes, apricots, grapefruits, blueberries, watermelons, peaches and nectarines are low to medium in sugar. However, the best fruits for low carb diets include lemons, limes, rhubarb, blackberries, cranberries and raspberries.
Fructose and its adverse effects
Although we might think that the natural sugar from fruits is good for the body, specialists have proven that fructose actually has some adverse effects, especially when we consume it in excess. All the fructose is processed by the liver and, if we take in a lot of fructose, the liver, once it has enough, holds on to it, whether it needs it or not, becoming overloaded. This will cause a raise in triglycerides that decreases insulin sensitivity and increases the risk to develop diabetes and heart diseases.
Dietitians admit that it is still unclear if fructose, consumed in lower amounts will significantly slow weight loss and alter our health; however, they typically recommend caution with the overall sugar intake. Fruits are great in our diet, but a diet based primarily on fruits is not recommended.
Benefits and cautions
Fruits contain fibers that protect against obesity and help detoxing the body, they hydrate and provide better appetite control, being associated with a longer and quality digestion. Fruits provide better health in general, but there are cautions that you should keep in mind in order to avoid a slowdown in the weight loss process:
- Fruits can actually lead to weight gain if they are consumed in excess, especially by inactive, sedentary people that already consume a high-carb diet. You can also risk digestive discomfort, when you base your diet on fruits. Fruits can also be expensive so they may not always fit in your budget.
- Fruits are not enough; vegetables, seeds and nuts are great alternatives to them, as they are highly nutritional and provide omega fatty acids that help fat loss.
Keep the above in mind when on a weight loss diet, make sure you don’t eat too much fruit (but don’t eliminate it altogether), and your efforts will show much better results.