Fruit tastes sweet. Sugar consumption can make you gain weight, so some people wonder if fruit is on the approved list of weight loss foods. Do fruits make you gain weight? But if you go deep into its science then you will realize that natural sugars found in fruits is different from regular sugar and they are far more healthier . Fresh fruit offers so much more than the natural sugar it contains – water, vitamins, minerals, fiber and phytonutrients (those naturally-occurring plant compounds that have wide ranging beneficial effects on the body). Let’s understand more facts about fruits, sugar, carbohydrates and weight gain.
Do fruits comprise of carbohydrates?
It’s true that when you eat fruit, the majority of the calories you consume are supplied by carbohydrate – mostly in the form of fructose, which is the natural sugar as well as healthy carbs in fruit. Before dismissing foods as being loaded with sugar, or too high in carbs, consider not only the amount of sugar or carbs you’re eating, but the form of the carbohydrate, too. There’s a big difference between the nutritional value of the natural carbohydrates found in fruits and other plant foods – the sugars, starches and fibers.
Nutritional profile of fruits
It is very essential to understand the nutrition in fruitsin terms of calories, fibre, sugar content . and its glycemic index which should be low for people who are diabetic. So, that one can get an assurance that fruits never cause weight gain. The world health organization also says “Increase consumption of plant foods, particularly fruits, vegetables in day to day life”.
The American Heart Association, World Cancer Research Fund, and American Institute for Cancer Research recommends a diet that consists mostly of unprocessed plant foods, with emphasis a wide range of whole grains, legumes, and non-starchy vegetables and fruits. This healthy diet is replete with a wide range of various non-starchy vegetables and fruits, that provide different colors including red, green, yellow, white, purple, and orange.
So they are many more fruits including the above which are healthy and does not lead to weight gain but one has to eat them in moderation. The health authorities like WHO, ICMR stated that 3 servings of fruit is recommended in a day for healthy individual. But yes if someone is suffering from diabetes then one need to see the glyemic index and glycemic load of various fruits and its consumption.
Do fruits make you gain weight?
The answer is fruits never lead to weight gain because these are packed with fiber and water content, due to which they will keep you full and satisfied. It reduces the sweet cravings as well as keep you away from unhealthy food stuff. Above of all the glycemic index of most of the fruit is too low and because of their nutritional profile, they can actually help to lose weight.
Other health benefits of eating fruits are as follow-:
Now that we’re clear that fruits are healthy, but are fruit juices healthy? Processed juices are often loaded with sugar to make them taste better, have preservatives for longer shelf life and and don’t have most of the fruit fiber. Fresh fruit juices are slightly better since they don’t have preservatives and might have more fiber, but we definitely recommend eating the whole fruit for maximum benefit.- Articles, data, text, image or video content posted on this site is checked by the Fitho team of nutritionists & fitness experts, or by research/studies, and opinions are based on our wide experience in helping thousands of people get fit, lose weight & manage their health.