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The truth about fruit and weight loss

The truth about fruit and weight loss

Should you avoid fruit and fructose when you want to lose weight? Here's everything you need to know!

You better eat something sweet!

Gram by gram, bananas have the same amount of sugar as donuts! 100 grams of banana puree contain 28 grams of sugar; 100 g of chocolate donuts contain 27 grams of sugar.

Do not panic, I will not put a nutritional equivalent between bananas and a dessert! Obviously, banana has many more nutritional benefits than chocolate donuts! But when it comes to sugars, they are mostly the same. And there are plenty of other fruits that contain lots of sugar. Unlike donuts, or any other confectionery or pastry product, much of the fruit sugar is fructose, but depending on your nutritional beliefs, fructose can be seen even more sinister than sugar when it comes to fat and weight loss!

All of these give rise to the following questions:

Can fruit be part of a weight loss diet?
Does it raise unique metabolic problems?
If you are on a slimming diet, are there any fruits to avoid and some good ones to eat?

Relax!

Fructose is not the only sugar found in fruits, and sometimes it is not even the main fruit sugar. Other types are glucose and sucrose, along with small amounts of other sugars.

But there are fitness circles that have got phobia over fructose, and that's because it metabolizes differently from glucose. Glucose passes directly into the bloodstream, while fructose has a more sinuous route, passing through the liver; This is where the problem is born (at least some perceive it as a problem).

Some believe that the liver directly converts fructose to fat, but it is only true in certain situations. If you use more energy than you eat, the liver converts fructose into glycogen, which is the form in which carbohydrates are stored in muscle and liver to be used for energy.

So if you are active and eat less calories than you burn, do not get fat from fructose! If you eat more calories than you burn, then yes, fructose will be converted to fat.

And eating a LOT of fruits, especially those with high fructose content, can mess things up. Not only does it make you fat, but it can cause liver problems.

But eating such quantities of fruit is very unlikely, unless you are on a desert island where you have only access to mango!

Maintaining a slim body is about eating fewer calories than burning, and in the long run it doesn't matter where those calories come from! Therefore, it is not a bad thing that when you want to lose weight you pay little attention to fruit intake and know which fruits contain more sugar.

How much sugar do fruits contain?

Here is a list of the most common fruits and their sugar content.

Fruit (a cup) Total sugars Fructose Fruit (a cup) Total sugars Fructose
Raisins 108 57 Raspberry 5 3
Dried apricots 69 16 Tangerines 21 5
Grapes 2. 3 12 Bananas 28 11
Cherries 18 7 Mango 2.3 8
Grapefruit 16 4 Melon 19 5
Cranberries 15 7 Pineapple 16 4
Pears 14 9 Oranges 16 4
Apples 11 6 Peaches 13 2
Blueberries 7 3 Strawberries 7 4

The language is not a good barometer to determine the amount of sugar . If you were to get after her, the watermelon would be in the first place and the grapefruit in the end! But the two are relatively equal in sugar, towards the end of the list! 

It should also be noted that berries are among the poorest in sugars! 

13.04.2020