Everyone knows that fruits and veggies are both a critical part of a healthy diet! After all, these raw foods are loaded with fiber, vitamins, minerals, and antioxidants, all of which your body needs to be healthy. But with fruit, you also get a lot of sugar along with the vital nutrients, and as we all know, sugar can turn into body fat and lead to weight gain faster than any other food on the planet. So is fruit even a healthy part of your diet? If so, how much fruit should you add to your daily meals to make sure you’re getting enough without overdoing it on sugar?
The Sugar Factor
The sugar in fruit is 100% natural—none of this artificial or processed nonsense, it’s all natural sugar that is produced directly from sunlight causing the fruit to grow. That being said, it’s still sugar, and it will still encourage weight gain if you eat a lot of it. The calories of sugar (carbs) it contains can trigger weight gain, so you need to cut back on the amount of sugar (even fruit sugar) that you eat. A few small portions of fruit per day is the best way to ensure you don’t overdo it on the sugar.
Why You Need Fruit
The truth, though, is that fruit is vital to your healthy diet. Few foods can provide you with the same quantities of antioxidants and vitamins. Citrus fruits and strawberries are still the best source of Vitamin C, and nothing provides anthocyanins and polyphenols like blueberries and Acai berries. Fruit is highly nutritious, and it’s something you absolutely have to have in your diet. The key, however, is eating it in limitation! Cutting back on fruit helps you to get all the micronutrients you need while avoiding too much sugar.
How Fruit Can Slow Weight Loss
Thanks to the sugar in fruit, you will give your body more of the glucose that it turns into energy to burn every day. You’ll find that your body can only store so much at a time (around 400 to 500 calories), so if you eat too much more sugar, your body has no choice but to turn it into fat. If you eat a hefty dose of fruit in the same meal as you eat a lot of other carbs (like rice or bread), you’re giving your body too much carbs at once. Some or most of the carbs will be turned into glycogen, but some of it will inevitably be turned into fat. This is when your weight loss efforts start to suffer!
How to Avoid Overdosing on Sugar
The key to avoiding too much sugar intake is to eat no more than three or four servings of fruit per day, and never around the same time as you eat other carbs. Have fruit as a snack between meals, when your body needs a little energy boost to keep you going for another couple of hours. The sugar it provides will do wonders to refill your energy levels!
How Much Fruit Per Day?
You shouldn’t have more than three or four servings of fruit per day. Try to eat berries first and foremost, followed by citrus fruits, apples, and stone fruits. Watermelon is another excellent choice, and you’ll find melons are highly nutritious. Add a variety of fruit into your diet to make sure you’re getting a wide range of antioxidants and micronutrients, but keep your daily portions small and controlled to avoid sugar overdose.