It’s a very natural conclusion to make that if we cut out sweets, chocolates and cakes etc from our diets, then we are all going to get SUPER slim because we are no longer eating ‘sugar’. Unfortunately, it’s not quite that simple.
Fruits, just like cakes and biscuits contain carbohydrates and therefore, sugars. The difference is of course, that those found in fruits are natural sugars and therefore far, far better for you. However it is really important to be aware of how much carbohydrate different fruits contain because if you are eating vast amounts of a very sugary fruit and have a goal to lose fat, for example – this is not going to be as easy.
Fire any questions you have over to me about the reasons behind high sugar, causing and preventing fat gain/loss but for now, have a look at the below and be aware of the fruits you should be limiting and the ones you should be enjoying.
The Good Fruits
Berries, berries, berries
Blueberries, blackberries, strawberries and the rest are just fantastic. They are sweet, delicious, full of antioxidants, low in carbohydrates and have a low GL (Glycemic Load). Varying a little between each of them, but a very safe bet in general.
Lemon juice has so many uses – salad dressings, morning teas, in your plain water – it’s a godsend. Tip: It also keeps your guacamole green. It is extremely low in calories and has its very own list of health-benefits. To mention a few: it aids the digestive system, helps flush out toxins, boosts the immune system, maintains the body’s pH levels and has high amounts of Vitamin C. It’s just a win-win.
Normally citrus fruits like oranges are very high in sugars but grapefruit is a standout member. It is low in sugar and creates an alkaline pH which is optimal for your body to function smoothly. Pink and red grapefruits are very high in an amino acid called L-lysine. It’s an amino acid that our bodies cannot produce and therefore we must take it in through diet. There has been countless studies into the benefits of Lysine, which include lowering blood sugar levels and bad cholesterol (LDL) i.e fat burn.
Just to clarify, these fruits aren’t going to do your body damage or make you gain fat when eaten in small quantities, so please don’t be scared of them! It is simply that compared to other fruits, they should be a 2nd or 3rd option as opposed to a 1st like the ones mentioned above.
It’s sweet and yummy but also very high in sugar! If you can, team it with some healthy fats like nuts or some protein (parma ham and melon) because it will slow down the absorption of sugar into your bloodstream and therefore not cause such a significant spike.
Same as above, very high in sugar. If you are going to eat it, which I do occasionally, please stay away from the tinned stuff. It’s got so much added sugar and you lose most of the benefits from the fresh fruit such as high amounts of Manganese and Vitamin C.
STAY AWAY!! ….just kidding. Dried fruits can be an excellent energy booster and are of course are delicious. You just have to eat them in moderation. They are super high in sugar so although far superior to a packet of sweets, please limit the intake to a small serving per day. Post-workout is the best time to have them as that’s when you’ll need some glucose replenishment. And it goes without saying to not buy the sugar-dusted ones.
Hope that gives you a little more of an insight into the best fruits to snack on and when is best to have each one. I love fruit and you shouldn’t be ‘scared’ of the yummy natural sugars they contain, it’s simply good to be aware of the differences. Here’s a great feature I found on growing your own superfoods which includes lots of the healthy, low sugar fruits mentioned above!