Are fruits making you fat?

There has been a great debate amongst health professionals and the role of fruit in a weight loss program. There are many weight loss diets that don’t contain fruit at all but then we constantly hear how important it is for general health and well-being. So what is the truth here?

Fruit intake is vital in a well-balanced diet. Fruit contains many nutrients including vitamins, fibre and antioxidants. Fruit contains vitamins such as potassium, folate and vitamin C – all which contribute to good health. For example the potassium found in many fruits can help to lower your blood pressure, whilst the vitamin C found in fruits can assist with growth and repair of body tissues. Dietary fibre found in fruit helps to reduce blood cholesterol as well as promotes healthy bowel function. Fruits are naturally high in powerful antioxidants that protect the body from aging and chronic diseases.

The problem arises when people eat too much fruit. Fruits themselves will not make you fat if you eat a balanced amount of them on a daily basis (2 pieces per day). Because people believe that fruit is healthy there is the tendency to over consume them. Fruit like other foods still contains calories and an excess of calories will lead to weight gain. Fruit is also naturally high in fructose (fruit sugar) and this is not very good for regulating your appetite. Have you ever found yourself eating piece after piece of fruit and still feeling hungry? This is because fruit doesn’t trigger an insulin response. The release of insulin is our body telling us that we are full. Without this trigger we then have the capacity to overindulge.

So what is the right approach to consuming fruit? If you are looking to maintain your current weight then aim to consume 2 pieces a day as part of your meals or snacks. Include the calories as part of your overall calorie intake. If you are looking at lowering your body fat then aim to limit the intake to following fruits: blueberries, raspberries, strawberries, watermelon, lemon, lime and honey dew melon. They are not as high in fructose and are still nutritionally packed with vitamins and anti-oxidants. You can still enjoy the odd apple or banana but just be wary of over consumption.

Coastal Bodies Connections

Are you being nourished EVERY DAY? How BOB nourishes you:

1. BOB is straight from the farm to your fork – no time for nutrient depletion and spoiling
2. BOB takes 2 minutes to order and will last you most of the week
3. BOB encourages healthy eating because it’s in your fridge
4. BOB is 100% organic; see the organics section for more information on the benefits
5. BOB supports local produce and companies, and acts global.
6. BOB is run by nutritionists who can answer your questions and help with meal planning and recipes
7. BOB delivery is 100% reliable, friendly and delicious
8. The team at BOB are qualified nutritionists. Both Lisa and Emily are passionate about eating well, organically, affordably and creating simple recipes from all the lovely surprises received each week in your BOB box.
9. BOB wants you to feel good!!
10. By eating organically you’re also eating seasonally which has many benefits including:

• Eating seasonally brings amazing variety to your diet.
• With every season the fruit and vegetables bring a range of tastes, colours and textures. The seasons give us a long-forgotten sense of the wonderful natural cycles.
• Seasonal food also plays a role in holistic health – generally, fruits and vegetables appear during the season in which they are best for your body. Rich, full-bodied apples and pumpkins are winter foods, while light, juicy, refreshing mangos and cucumbers are suited to summer.
• Fresh food in season is unbeatable in terms of taste, nutritional value and variety.
• Most out-of-season food has been grown in artificial conditions, picked prematurely and shipped halfway around the world, giving it ample time to deteriorate and lose nutrients; this food is also limited to those varieties that can survive long-distance travel.