Which fruits should you eat, and which should you avoid to help you with weight loss?
We hear so much about fruits and diet, and fruits and their effect on the body as they contain sugar. What is the concern? Well, because of the naturally high sugar content — fructose — in some fruit, it could possibly affect our blood sugar levels and weight loss goals, as well as contributing to diabetes and things like non-alcoholic fatty liver disease. Some people are even sensitive to fructose, which can cause gastrointestinal issues such as bloating, burping, abdominal pain and even diarrhea after ingesting fruits. Everyone is, of course, unique and therefore, further investigation is always a good idea on an individual basis so that we are not unnecessarily avoiding the wonderful benefits of fruits, such as disease prevention and promotion of good health.
Here are some of the fruits to avoid if you think you are having adverse effects from fruits which may be preventing weight loss:
Fruit Juice.
Fruit juice is actually lacking in the fiber, vitamins and minerals that are found in fresh, whole fruit. The fiber in fruit helps to slow down sugar absorption, regulate the bowels and reduce constipation. However, with fruit juice, there is often extra added sugar, which can affect blood sugar balance (associated with Type II Diabetes) and obesity.
Dried Fruit.
Dried fruit, as its name suggests, has had the water content extracted, which makes its sugar content extremely high. It often contains preservatives, added sugar, and even inflammatory-causing vegetable oils.
Fruit Salad.
Fruit salad is an easy way to overeat fruit when eating it in a fruit salad. Stick to the whole pieces of fruit to avoid an excessive amount of fructose in your diet.
There are so many benefits to eating fruit, and there’s a large variety of fruits we can eat that bring about amazing benefits.
Blueberries.
Blueberries (especially when in season) are so tasty and sweet. There are high in antioxidants and also anti-inflammatory compounds. Studies have also shown that blueberries can improve memory and learning and also reduce depression.
Cherries.
Cherries are also rich in antioxidants as well as potassium, fiber, vitamin C, melatonin and carotenoids, all of which give very impressive health benefits to this fruit, including prevention of heart disease, diabetes and Alzheimer’s. On top of that, there are great anti-inflammatory benefits from cherries.
Raspberries.
One of my favorite fruits, raspberries are also rich in antioxidants. These particular antioxidants can improve cardiovascular health and also prevent hardening of the arteries. Raspberries have special additional benefits from the raspberry ketone they contain, which burns fat and prevents obesity and fatty liver.
Lemons.
Did you know that studies have shown that the combination of using lemons and walking has been shown to reduce high blood pressure? That’s amazing. Lemons are, of course, a great source of Vitamin C, thiamin, riboflavin, pantothenic acid, iron and magnesium. They are also an excellent source of fiber, Vitamin B, folate and potassium. Lemons have also been shown to suppress weight gain and body fat accumulation. The flavonoids in lemons also help to aid digestion and ingestion of food.
Tip: Start your day with a glass of warm water with lemon juice.
Apples.
Research conducted with applies has suggested that apples may possibly reduce the risk of many chronic diseases, including heart disease, asthma and Type II Diabetes. Apples can also improve not only weight loss but lung function. No wonder it is said, “An apple a day keeps the doctor away.”
As with all things, moderation is important. It is easy to overdo it with fruits. (Especially for someone like me who loves fruit and sweet things!!) So, stick to one to two medium sized pieces of fruit or 1/4 to 1/2 cup of berries per day. This will give you the great benefits, but also help you with over-consumption.
Why don’t you set a goal to add one to two pieces of fruit this week to your diet, or reduce the amount if you are over-eating your fruit allowance.