HomeHealth & FitnessShould I Eat Fruit? Is Fruit Good for You?

Should I Eat Fruit? Is Fruit Good for You?

Want to understand how fruit suits right into a nutritious diet?

It’s a sound query! After all, it’s completely doable to drop extra pounds consuming fruit…and GAIN weight consuming fruit! 

This is an space of focus for our 1-on-1 Coaching clients, however we’re gonna inform you every thing it’s essential know beneath too.




Today we’ll assist you to decide how a lot fruit, and what form of fruit, you ought to be consuming. 

Here’s what we’ll cowl to reply the query, “Is eating Fruit healthy?”

If you’re interested in the place fruits and different meals resembling potatoes fall on the “healthy eating” spectrum, you need to try the Nerd Fitness Diet information and cheat sheet. It’s a level-up system designed for you to undertake new wholesome habits that can stick, by slowly progressing you from a beginner to an skilled.

You can test it out for free if you be a part of the Rebellion!

Is Fruit Good for you?

Eat a variety of fruits, like mandarins. We'll explain why shortly.

As we lay out in our “Healthy Eating” guide, fruit is totally wholesome and can assist you attain your targets – in the correct portions.[1] 

Eating fruit is nice as a result of:

  • Full of vitamins.[2]
  • Packed with fiber.[3]
  • An excellent snack possibility or it may be a part of a protein-focused breakfast!

Watermelon can be part of a healthy diet. Just maybe don't eat the kind that dances.

That’s why consuming fruit is “universally promoted” as being good for you.[4]

Which makes inquiries of “is fruit healthy?” perplexing. 

What’s with the controversy?

For that, we have to discuss concerning the calorie and sugar content material of fruit.

Is the Sugar in Fruit Bad for You?

Are they harvesting sugar here? Is that a good idea?

If anybody tells you to not eat fruit, it’s most definitely as a result of they’re afraid of the sugar content material of the produce.

With the rise of low-carb diets like Keto, many individuals are turning away from fruit completely.

What’s happening right here?

A few issues:

  1. There is A LOT of proof that the excessive intake of added sugar is certainly dangerous to human well being. Study[5] after examine[6] after examine[7] exhibits the antagonistic results of added sugar into the weight loss program. Fruit comprises fructose, which is a sugar. 
  2. Sugar is a carbohydrate. If you’re following the Keto Diet, the Paleo Diet, or every other low-carb plan, it’s essential restrict the variety of carbs you eat – which incorporates sugar.

If you’re not doing Keto, you don’t want to fret about that second level, since you aren’t eliminating carbs.

But how concerning the first one? Is the sugar in fruit dangerous to us?

In one phrase: no.

Yep, the sugar in fruit is fine for humans. Let's explain.

Fruits are loaded with fiber and water, so it’s not strictly composed of fructose. 

It additionally takes a good quantity of effort to chew an precise piece of fruit. 

All of this slows down the absorption of fructose from the fruit. 

According to Dr. Ludwig of Harvard Medical School, when you eat complete fruit, it’s tough to eat sufficient fructose to be dangerous.[8]

Notice that caveat “whole fruit.” This is important and deserves its personal part.

But first…

Is Eating Fruit Good for Weight Loss?

This LEGO eats watermelon on the regular. Is that good for weight loss?

We’ve established that fruit is sweet for you. 

That information shocks precisely nobody. 

But is fruit good for weight reduction?

To reply that query, let’s think about two factors:

#1) Fruit might be usually low in energy

Here is 200 energy price of an apple (due to WiseGEEK): 

This is about 200 calories of apple.

Compare that to 200 energy price of a bagel:

This picture shows you 200 calories worth of a bagel, which is about 2/3 of one.

#2) Fruit might be satiating

Fruit can assist kill starvation or scratch that “I WANT SUGAR” itch. When you eat 200 energy price of an apple, it could actually assist make you’re feeling pretty full. 

When you eat 200 energy price of bread, you haven’t even completed a single bagel but.

Studies finished on the satiating energy of various meals have proven fruit to be among the most satisfying meals studied. People really feel extra full from consuming an apple or an orange than from consuming beef or eggs.[9]

In abstract: Fruit might be excessive in vitamins, low in energy, and can assist us really feel full.

As we talk about in our Guide to Healthy Eating, it is a nice recipe for profitable weight reduction. 

So sure, fruit can certainly be a part of a meal plan to drop extra pounds.

Yep, go ahead and eat fruit as part of your weight loss plan.

We have to cease and make a degree right here: fruit, like each different meals, obeys the legal guidelines of thermodynamics. Meaning the energy in fruit will nonetheless contribute to your total daily calorie goal

Why does this matter?

Weight loss comes right down to consuming fewer energy than you burn

Yes, there’s nuance, hormones messing with our starvation indicators, and so forth. But successful weight loss will depend on consuming fewer energy than you expend constantly. 

If you’re attempting to drop extra pounds, it’s essential set up calorie targets. Fruit can issue into these targets and the energy must be accounted for.

This signifies that even with all of the vitamins and fiber, consuming your whole meals together with 30 bananas a day will end in you questioning “Why can’t I lose weight?” 

Save that for Donkey Kong:

I wonder if DK burns over 30 calories a day? Probably.

Where fruit can actually get you into bother is when you begin to transfer within the path of “fruit-like.” We’ll soar to that with our subsequent part.

First, in case you are attempting to drop extra pounds and questioning the place fruit suits into the equation, I need you to know you’re heading in the right direction. 

Lots of our teaching shoppers come to us with all types of various health questions, like what to eat and how one can train, proving all of us begin from distinctive conditions. The vital factor is that you just’re starting to ask questions and looking out for solutions. 

If you need assist in your journey, we’re right here for you. Our 1-on-1 Online Coaching Program companions busy folks similar to you with a coach who will get to know you higher than you understand your self.

 


Is Fruit Juice Healthy?

Fruit is healthy, but fruit juice like shown here is where you can get into trouble.

While fruit can 100% be a part of a nutritious diet, “fruit like things” don’t fairly get our stamp of approval.

Without the fiber, water, and intact cell partitions of the fruit, your physique will take in the fructose in a short time.[10]

Not good.

Let’s chat particularly about “drinkable” fruit first:

#1) Fruit juices (cranberry juice, orange juice, grape juice): these are high-calorie, sugar-filled drinks. 

For instance, listed below are the energy in a single 8 oz  serving of: 

  • Apple Juice: 103 energy, 22 g of sugar
  • Orange Juice: 103 energy, 18 g of sugar
  • Grape Juice: 136 energy, 32 g of sugar

For reference, an 8-ounce glass of Coca-Cola would have about 26 grams of sugar.

2) Fruit Smoothies: Just as a result of it’s a fruit smoothie doesn’t imply it received’t make you fats! Have you seen the calorie depend and sugar content material of smoothies and ‘green drinks’? Yikes.

  • Green Machine Naked Juice (15.2 oz or 450 ml bottle): 270 energy, 53 g of sugar.
  • Smoothie King Banana Boat (20 oz or 591 ml smoothie): 450 energy, 70 g of sugar.

A man realizing how difficult this at-home workout will be.

Yeah…which is why we made this:

The Green Machine is more or less just a bottle of sugar.

We have a full information “Is Drinking Fruit Juice Healthy?” when you’d wish to study extra. 

Should I Eat Dried Fruit?

While fruit is healthy, how about dried fruit? Eh, not really.

Another “fruit-like thing” we have to speak about is dried fruit.

Dried fruits are notoriously straightforward to overeat as a result of they’re so small. Since the water has been taken out, all that’s left is the sugar and fiber. 

Here’s 1 serving of raisins, which is 108 energy and 21 g of sugar:

Since the water is taken out, raisins have a lot of sugar and calories.

If you’re saying “oh man, I eat 5x that many raisins when I eat them…” then multiply these calorie and sugar numbers by 5!

Per weight, all dried fruit will probably be larger in energy and sugar than its “whole fruit” counterpart.

The different factor to think about is that sugar is commonly ADDED to dried fruit to make it even sweeter. 

Consider these banana chips:

Not only is the water taken out of these bananas, but sugar is ADDED into it.

Second ingredient after dried banana? “Organic sugar.”

An ounce of those banana chips goes to run you about 147 energy and 10 grams of sugar (17g for complete carbs).

For comparability, an oz of a daily banana is about 25 energy.

You actually need to watch out with dried fruit as a result of it’s really easy to overeat.

However, this isn’t the one place the place sugar is added to fruit.

Is Canned Fruit Healthy?

Is canned fruit healthy? Depends what's added with it!

The large concern with canned fruit is the syrup that’s typically included with it.

What’s within the syrup? Sugar. Of course it’s sugar. 

Let’s check out Del Monte’s canned peaches:

Canned fruit is fine, as long as it's just fruit. Be careful with added sugar here.

The syrup right here consists of “high fructose corn syrup, corn syrup, and sugar.”

Let’s examine the canned fruit to a standard peach you’d decide from a tree:

Del Monte’s Canned Peaches (in heavy syrup):

  • Serving dimension: 256g
  • Calories: 200
  • Total Sugar: 42g
  • Total Carbohydrates: 50g

Extra Large Peach

  • Serving dimension: 224g
  • Calories: 88 
  • Total Sugar: 19g
  • Total Carbohydrates: 21g

When you package deal peaches this manner you DOUBLE the energy and the sugar content material.

Our advice would be to purchase canned food that HASN'T been pumped full of sugar.

This is why you need to at all times read the nutrition label when buying canned fruit (though it’s behavior basically).

To summarize the previous few sections: fruit is wholesome, offered you keep on with contemporary or frozen and never fruit-like meals, dried fruit, or canned fruit packed in syrup. 

If you take pleasure in a small glass of orange juice often, otherwise you pack a serving of raisins in your lunch and it makes life price dwelling, by all means! 

Just don’t chug OJ by the gallon, drink a 64 oz “real fruit smoothie,” and eat raisins by the handful after which marvel why you’re not dropping pounds.

AVERAGE CALORIE AND SUGAR CONTENT of well-liked FRUIT

Is this a serving of raspberries? Let's see!

The greatest strategy to paint an image of sugar and calorie content material of fruit is with some precise serving sizes.

So let’s do this.

We’ll additionally share carb content material and fiber content material, in case you’re following a ketogenic or low-carb diet.

#1) APPLES

A regular apple contains about 95 calories.

  • Serving dimension: 1 medium-size apple (182g)
  • Calories: 95
  • Protein: .5g
  • Total Carbohydrates: 25g
    • Dietary Fiber: 4.4g
    • Sugar: 19g
    • Net Carbs 20.6g

#2) BANANAS

A medium-sized banana will contain roughly 105 calories.

  • Serving dimension: 1 medium-size banana (118g)
  • Calories: 105
  • Protein: 1.3g
  • Total Carbohydrates: 27g
    • Dietary Fiber: 3.1g
    • Sugar: 14g
    • Net Carbs 23.9g

#3) BLUEBERRIES

A cup of blueberries (about a fist) is about 85 calories.

  • Serving dimension: 1 cup (148g)
  • Calories: 85
  • Protein: 1.1g
  • Total Carbohydrates: 21g
    • Dietary Fiber: 3.6g
    • Sugar: 15g
    • Net Carbs 17.4g

#4) GRAPES

A cup of grapes (again about a fist) is roughly 62 calories.

  • Serving dimension: 1 cup (92g)
  • Calories: 62
  • Protein: .6g
  • Total Carbohydrates: 16g
    • Dietary Fiber: .8g
    • Sugar: 15g
    • Net Carbs 15.2g

#5) ORANGES

A small orange is about 45 calories, which is fairly low.

  • Serving dimension: 1 small orange (96g)
  • Calories: 45
  • Protein: .9g
  • Total Carbohydrates: 11g
    • Dietary Fiber: 2.3g
    • Sugar: 9g
    • Net Carbs 8.7g

#6) RASPBERRIES

Raspberries are low in calories in that one cup is only about 65.

  • Serving dimension: 1 cup (123g)
  • Calories: 65
  • Protein: 1.5g
  • Total Carbohydrates: 15g
    • Dietary Fiber: 8g
    • Sugar: 5g
    • Net Carbs: 7g

#7) WATERMELON

Watermelon is another fruit low in calories because it contains so much water.

  • Serving dimension: 280g
  • Calories: 85
  • Protein: 1.7g
  • Total Carbohydrates: 21g
    • Dietary Fiber: 1.1g
    • Sugar: 17g
    • Net Carbs: 20.9g

As we talked about earlier, understanding what number of energy you’re consuming is a key component of weight loss.

If you’re focusing on 2,500 energy a day, and your meals are bringing you as much as about 2,300 energy, you understand you’ll be able to slot in a few bananas for a snack.

If you’re following a low-carb diet, and you’ve got about 10 internet carbs left in your day by day allowance, you understand you’ll be able to eat a handful of raspberries and nonetheless meet your targets.

Building a Healthy Plate (Next Steps)

You now know that this plate would actually be a healthy snack!

Like anything, Nerd Fitness recommends contemporary fruit sparsely.

Except for awesomeness.

Like this.

You can have as a lot of that as you need.

Back to fruit!

We suggest consuming a wholesome mixture of greens, protein, and wholesome fat.

It finally ends up trying like this Healthy Plate (taken from our Healthy Eating guide):

If your meal plate looks like this, you're doing a lot of the heavy lifting for weight loss.

Your “healthy carb” might 100% be a serving of fruit.

Of any sort of fruit!

The completely different colours of fruit will correspond to completely different vitamins, so go wild![11] Try completely different fruits and experiment with new sorts. Keep rotating to make sure you give plenty of completely different nutritional vitamins and minerals. 

If you’re trying to lose weight, simply bear in mind to observe your general calorie consumption (fruit included).

You obtained this!

Wayne is stoked that he made his small change for weight loss.

Still right here? Want some extra assist beginning your health journey?

Alright, I’ll provide you with my favourite subsequent steps. But solely precipitated you requested properly.

#1) Our 1-on-1 Online Coaching program: a training program for busy folks to assist them make higher meals selections, keep accountable, and get more healthy, completely.

You can schedule a free name with our staff so we will get to know you and see if our teaching program is correct for you. Just click on on the picture beneath for extra particulars:




#2) If you need a precise blueprint for leveling up your diet, try Nerd Fitness Journey! Our enjoyable habit-building app helps you train extra regularly, eat more healthy, and stage up your life (actually).

If you observe our Nutrition missions, you’ll study to eat more healthy whereas incomes XP! Sah-weeeet.

Try your free trial proper right here:

#3) Enlist within the Rebellion! We have a free e mail publication that we ship out twice per week, stuffed with ideas and tips that will help you get wholesome, get robust, and have enjoyable doing so. 

I’ll additionally ship you tons of free guides that you need to use to begin leveling up your life too:

Okay sufficient about me, let’s speak about you: 

  • Do you LOVE fruit?
  • How do you compose a wholesome plate?
  • Any nice snack or recipe concepts?

For the Rebellion!

-Steve

PS: Make positive you learn our Full Guide on Healthy Eating in case you are simply beginning to stage up your diet sport. 

###

Photo supply: Fruit Ninja, Mandarin, Berry Hard Work, Watermelon Dude, Juice Boxes, Raspberry Harvesting Squad, Breakfast Fruit Plate, Watermelon, Raspberries, Oranges, Grapes, Blueberries, Bananas, Apple, Raisins, Dried Mango Spears, Banana Chips, Canned Peaches, Plate of Peaches

GIF Source: Dancing Watermelon, Belle, Thumbs Up, Donkey Kong, Spit, Cat on Carpet, Wayne, Batman.

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