Can you eat too much fruit ?? The Fiber in Fruit Fruit sugar is NOT like white sugar or refined fructose because it is bound with fiber. Not only that, but fresh fruit contains many types of sugar (fructose, sucrose, etc.) and two types of fiber (soluble and insoluble). This combination is the reason why fruit sugar is absorbed slowly and doesn’t cause a “rush of sugar to the brain.” In addition to the fiber, fruit is loaded with micronutrients — vitamins and minerals — but also phytochemicals (plant chemicals that may fight disease). Let’s take a look at this fiber table to see how many grams of fiber you get from 100 calories of various foods: Mango 3 g Apple 4.65 g Pear 5.31 g Blueberries 4.21 g Banana 2.95 g Dates 0.86 g Grapes 1 g Watermelon 1.29 g Oranges 4.49 g Bread, Whole Wheat 2.74 g Bread, White 0.90 g Avocado 4.08 g Spinach 10.15 g Chickpeas 3.71 g Spaghetti 1.13 g Chicken, Beef, Eggs, and Animal Foods 0 g Olive oil: 0 g Fruit compares favorably with whole grains and beans, when it comes to fiber. It certains beans all animal products and oils, which contain no fiber at all. Although vegetables do contain more fiber per calorie, we also tend to eat smaller amounts (when measured in calories). Can You Get Fat From Fruit? Some people, who are prone to weight gain, find that they have to restrict themselves with the quantities of sweet fruit that they eat, if they wish to stay at their ideal weight. But again, this seems to be the usual equation of “calories IN-calories OUT,” and not a particular propensity for fruit to lead to weight gain. You can gain body fat eating practically anything. Can you get fat from eating meat? From eating fat? As long as your expand fewer calories than you consume, you will gain weight. People might say that “it’s so easy to eat fruit,” yet they forget that fruit has the edge when it comes to having fewer calories per pound than other foods. Studies after studies have shown that if you eat foods with a high caloric density (like bread with butter on it), it is easier to gain weight because you will tend to eat more of them. Caloriedensity ( look at picture below) Looking at this table, you’d be tempted to only eat vegetables, as they contain only 100 calories per pound. It’s important to note that nobody can live on just vegetables, and that you’d get so hungry on a diet of just vegetables that you’d eventually break down and eat something else! However, you want your diet to contain plenty of raw vegetables by weight. The concept of caloric density is to look at the overall caloric density of your meals. If the caloric density of your food is below 500 calories per pound, you will probably lose some weight no matter what. Although certain fruits, like mangoes, are more concentrated than others, they still have a low caloric density compared to almost any other food, except non-starchy vegetables. Because fruit is delicious, it’s also easy to eat. For some people, that also means “easy to overeat.” That’s why I recommend eating fruit AS A MEAL or eating it before meals. When you eat an orange or two before a meal, you feel more full and you eat less at the meal. Studies have shown this. However, when you eat the same oranges at the end of the meal, you may have already overeaten during the meal and are now just adding extra calories on top of it all.
Posted on: Tue, 13 Jan 2015 06:15:00 +0000
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