Fruit: Friend or Foe?

nutrition Dec 24, 2019

Fruit....good or bad for weight loss? Neither. Fruit is not bad, but it's also not without its effects upon the body, some of which may hinder your progress depending on goals.

Composed of simple sugars, whole fruit acts more like a complex carb in the body because of its fiber and water content.

If you are metabolically healthy (not overweight/obese and not diabetic), your body can tolerate a wide range of fruits well, including the high glycemic index tropical fruits - banana, mango, papaya, especially if you are active.

Alternatively, if you are struggling to lose body fat, plateaued or overweight, eliminating high glycemic load fruits can help your body lose weight and improve metabolic health.

Everyone should focus on the following fruits for health:

  • Apple - rich in pectin and polyphenols

  • Grapefruit - low glycemic index and packed with vitamin C

  • Berries - full of antioxidants, fiber and delicious

  • Cherries - potential to help improve athletic performance

Fruits to eat in moderation or eliminate depending on your goals include:

  • Banana

  • Mango

  • Pineapple

  • Papaya

  • Grapes

Your body doesn't need fruit for optimum health. You can get all the micronutrients you need from vegetables. Dried fruit can hinder weight loss too because it can spike blood sugar and cause a strong insulin response if you aren't metabolically healthy yet.

(And make sure you're never eating sweetened dried fruit or drinking fruit juice unless you're doing hours of exercise like hiking, backpacking, biking or running.)

Drinking loads of "fresh-pressed, organic juices" is really not better for your body than pasteurized orange juice. You're going to get a huge insulin spike. If you want a juice, opt for an all-green one with no fruit juice and combine with a protein snack like an Epic bar for a stable blood sugar.

Experiment and find what fruits your body tolerates the best but in general apples, grapefruit, berries and cherries are your best bet!

What's your favorite fruit? Tell me below!

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