Is it a good guy or a bad guy?? Can I eat it? How much can I eat??
I hear these questions a lot so thought I’d better get my thoughts down for you.
Fruit has been eaten by humans for many years, is conveniently packaged up, contains loads of fibre and nutrients, so what’s not to like? It’s the sugar…..
Today’s predominant dietary bad guy is sugar and yes fruits have more sugar than vegetables for example, so I can understand the concern.
POSITION STATEMENT: Whole fruit is GOOD – it’s filling, has fibre, is a slowly digested sugar, and contains lots of nutrients essential to good health.
The intake of sugar in our diets is way too high. We need to reduce down our intake of sugars that are quickly digested causing blood sugar and insulin spikes – think highly processed foods, think fruit juice where the fibre has been removed, think soft drinks where they are digested very very quickly and hence place a large load on the liver.
Fructose (fruit sugar) is absolutely dangerous in large amounts – you simply cannot achieve high enough intake just using whole fruits. You can though via juice, or dried fruits, or processed foods that use high-fructose corn syrup in their production. So stick to whole fruits.
Whole fruits on the other hand require chewing, they contain fibre, and are actually quite filling. Very useful when you consider the micro-nutrients that they also contain. In our fat loss system at the Get Lean Club we recommend 1-2 whole pieces of fruit per day. It’s healthy, they are filling, they are nutritious. We do not recommend any dried fruits or juices – just too easy to ingest large amounts of fructose quickly.
Whole fruit is actually linked with weight loss – people who eat whole fruit are better at losing weight. Good point to keep in mind.
Sugar content in 100gms of fruit:
Apple – 10gms
Pineapple – 10gms
Strawberries – 4.9gms
Banana – 12gms
Watermelon – 6gms
Peach – 8gms
Plum – 10gms
Nectarine – 8gms
Apricot – 9gms
Blueberries – 10gms
Coconut – 6gms
Lemon – 2.5gms
Orange – 9gms
Dates – 63gms
Raisins – 59gms
Interesting hey? Makes it obvious that dried fruit is a bit dangerous. The only time I would recommend dried fruit is as a solution when suffering low blood sugars eg after a long hard run for example.