Fruit. It’s healthy right? I mean, isn’t it? It should be right? What about the sugar though?...
Fruit sometimes gets a bad reputation in the weight loss world because it has sugar.
Let’s put this issue to rest, it is healthy. “All fruit?” Yes all fruit. It’s full of naturally occurring carbohydrates and even more important vitamins and minerals.
“But what about thesugar!?”
Calm your nerves. Everything’s going to be ok..
Yes fruit does have sugar. And yes overconsumption of sugar, naturally occurring or not, can be harmful. And some fruit has more sugar then others. But still, fruit is healthy.
For mostly everybody, the amount of sugar eaten from having some fruit on a daily basis is not going to cause you to be one of the “overconsumers” of sugar. Quantity does matter, but let’s set the record straight, fruit is healthy. With all the vitamins, minerals, and anti-oxidants they provide, fruit is a great food to incorporate into your diet.
What’s even better about fruit is that you can get a lot of food volume, with little sugar punch with fruit. What fruits can you eat the most of while having the least amount of sugar? The list below
#1 – Berries
Berries such as blueberries, blackberries, and raspberries are packed full of nutrients and are lower in sugar than other types of fruit such as mangos or bananas, even though those are not “bad”, you can just eat more volume of berries. That’s why berries are often lauded as great fat-burning foods. Fruit in general can help people achieve their fat loss goals. They are nutrient-dense and low calorie, and help keep a sweet-tooth under control. The fiber in fruit helps with satiety and also slows down the digestion and absorption of fructose, the type of sugar in fruit.
#2 - Apples
Apples are low on the sugar ranking while being fairly large in size. Good bang for buck there. Even better, you can cut an apply into slices, super thin ones if you want, that will give you a snack that you can keep reaching for many times over and “mindlessly” eat (that’s one of the main reasons we all like snacks). They are also super easy to carry around and make a great pre or post workout snack too.
#3 – Avocado
Did you know that avocados were a fruit?! They happen to be a fruit that may help with fat-loss for many people who follow a lower carbohydrate diet. Eating enough healthy fats to make up for the lowered carbohydrate amount is important for keeping their bodies and metabolisms operating optimally. Avocados have about 20 grams of healthy fats which over the course of a day is relatively low. Higher fat may not only increase metabolism but also increase testosterone levels which is one of the main hormones responsible in fat loss for both men AND women.
#4 – Grapefruit
The best fruits to eat for fat loss are the ones that will allow you to eat a big amount of volume to help fill you up but doesn’t have a huge calorie and sugar punch. For example, a banana is higher in sugar than a handful of blueberries. You can eat more blueberries and to fill you up vs the volume of a banana. However, if eating a banana will make it less likely that you will raid the vending machine in search of a Snicker’s bar, then the banana it is a better choice. Lifestyle issues aside, grapefruit is a great fruit.. Grapefruit’s high water content helps increase feelings of fullness while providing very few grams of sugar and calories. While this does not mean someone can eat grapefruit along with anything else he or she pleases and lose weight, adding it to a well-balanced nutrition plan will certainly aid in keeping you full and losing weight.
#5 – Watermelon
A summertime staple! It's called watermelon for a reason. It's 92% water! Watermelon has low sugar content, great taste and is full of antioxidants and vitamins that make it one of the best fruit choices. It's easy enough to cut it up and have it ready to grab a pice of at any time which makes it also very convenient. And it's extremely versatile! Put it in a blender with water and ice and it'll provide a nice kick to your water; pour that water and watermelon concoction into ice cube trays and make watermelon ice cubes, and my personal favorite, grill it!