If you are trying to lose weight, you don’t have to shy away from fruit. In fact, you don’t have to shy away from a lot of food groups, despite what people say or don’t say. Nowadays, fruit is either your best friend or the enemy if you are informing yourself about weight loss foods. In fact, there is no shortage of claims about how you should eat fruit. “Experts” tell you what time of day to eat fruit and which fruits to avoid to support weight loss.
What is true and what is false? Well, each person processes fruit, and food, differently, so the way one person metabolizes fruit may be different to the way another person does. Not only that, exercise habits also play a role in how much fruit you can eat while you are trying to lose weight. What we can say is this: below, we have outlined the top myths about fruit and weight loss, along with what you should believe.
Myth 1: Fruit Makes You Gain Weight Because It Is High In Carbs
Fruit contains carbohydrates, but they are complex carbs that primarily come from dietary fiber. Dietitians note that dietary fiber supports gut microbiome and keeps people full for longer, in addition to supporting regular bowel movements. Fiber also helps stabilize blood sugar and the more you have in your diet, the better it is for your weight loss efforts. You don’t have to cut out fruit because they have carbs; rather, keep your serving sizes in check. Some fruits may count as two servings of fruit, but you can safely consume between 1.5 to two cups of fruit per day.
Myth 2: Blending Fruit Destroys Fiber And Reduces Nutrients
Do you enjoy sipping smoothies instead of chomping on apples, bananas, and kale? Don’t let the Internet lead you astray because blending fruit does not take away from the nutritional profile, nor does it destroy the fiber. Blending fruit exposes it to oxidation, and too much oxygen exposure for too long can reduce nutrients. If you blend and sip immediately after, there’s no need to worry. Blending fruits into a smoothie is a great way to get more servings of fruit into your daily diet. Just make sure that you incorporate vegetables into your smoothies, so as not to only consume fruit in one sitting. You can also increase the fiber, protein, and healthy fat content by adding nut or seed butters to the smoothie.
Myth 3: You Shouldn’t Eat Fruit Because Of The Sugar
A big misconception about fruit is that it contains a ton of sugar because of the inherent sweetness, so that means it is unhealthy. There is a difference between the natural sugar in fruit (fructose) and added sugars in foods. In large amounts, fructose can be harmful, but it is very difficult to consume in excess in its natural form. Different fruits provide an assortment of vitamins, minerals, antioxidants, and dietary fiber. They are also rich in water, which helps you meet your daily hydration needs. Even if fruit contains natural sugars, it provides other health benefits from the myriad nutrients it offers. Eating some fruit is better than eating a candy bar!
Myth 4: Avocados Are Fattening
A lot of people eliminate avocados from their diet when trying to lose weight because they are relatively high in fat. Contrary to popular belief, you do not need to eliminate fat from your diet to meet your weight loss goals. Avocados contain healthy fats, which can help you manage appetite and keep you fuller for longer. That means you will be less likely to snack and you will probably eat less overall. Cutting out fats can cause some people to feel unsatisfied after meals, which may cause them to eat processed foods or other foods that are rich in sodium. If you want to feel full, combine your avocados with some whole grains, vegetables, and lean protein to make a nutrient-dense, filling meal.
Myth 5: You Shouldn’t Eat Fruit On An Empty Stomach
The myth is that eating fruit on an empty stomach allows it to rot in the gut, which slows down the digestion of other foods. The theory is that that “rotting” contributes to gas, bloating, and other digestive issues. That “rotting” in the stomach is complete fiction because the stomach naturally prevents overgrowth due to its acidity. In fact, most microorganisms don’t stand a chance in there! The fiber in fruit can actually help you feel full and inhibit blood sugar spikes after eating meals. If you want to eat fruit first thing in the morning on an empty stomach, it will not just sit and rot inside the stomach. Pair fruits with protein sources such as almond butter, peanut butter, or Greek yogurt because these foods help further stabilize blood sugar.
