Sugar: 6 Ways Fruit May Be Hijacking Your Healthy Eating
Hidden sugars in fruit can spike insulin & stall weight loss. Choose low-sugar fruits, avoid dried fruit & sweetened yoghurts, and enjoy fruit in moderation.
As the sugar wars continue to surround us daily in the media, there are some truths about why we should choose vegetables over fruit, regardless of the latest fad or trend. You might’ve known that fruit contains various amounts of sugar (albeit natural), I am sure you didn’t think it could contribute to your addiction to sweet treats or cravings, as well as your inability to shed that unwanted weight. This doesn’t mean that you need to eliminate fruit from your diet, but rather be wise and conscious of the impact different fruit sources may have on your diet, blood sugar levels and ultimately your body’s metabolic processes.
Hidden Sources of Sugar
1. Some fruits are sugar-loaded
Higher glycemic fruits are naturally sweeter; for example, bananas, mangos, and grapes can raise insulin levels quickly because they contain more sugar and less fibre. Stick with lower-sugar options, such as blueberries or raspberries.
2. Frozen is fabulous
Frozen fruits can be more practical and last longer than fresh fruit; it also allows you to buy and stock up on fruit that may not be in season. Ensure you read labels for added sugars or sweeteners, and make sure to purchase the real fruit, not processed fruit.
3. Fruit in moderation
Specific food guidelines claim that fruit is a “free” food. This is a myth that can hinder fat loss and contribute to weight gain due to the hidden calories.
4. Dried fruit is as good as candy
Disguised as healthy foods under the guise of fruit, raisins or dates count as processed food with the same impact as concentrated sugar on your insulin.
5. Juicing is not the answer
The majority of vegetable juice is fine; however, juicing fruit eliminates most of the natural fibre. As a result, this creates a massive surge in energy.
6. Yoghurt with a fruit compote
Skip the yoghurt sold with a fruity pulp, as this often contains the same amount of calories as a candy bar. Opt instead for real berries stirred into unsweetened Greek yoghurt.
As you can see, fruit is not the enemy, and we genuinely do need to follow a balanced diet; however, shortcuts often mean added sugar, which is both harmful and unnecessary for the body.
