What’s the deal with fruit?
Ok so I get asked this question A LOT
Seems like there are a loads of mixed messages when it comes to fruit, some people say avoid it because of the sugar
Others say you need to eat more of it
So how do you know who to listen to?
I get it
I used to be confused about fruit too
But I will try to give you a quick low down of the things you need to consider when looking at fruit.
I am a big fan of increasing fruit and vegetable intake in most peoples diets, but I would always say have 2-3 times more veg than fruit in your diet, for the following reasons.
Fruit is very high in powerful anti oxidants that can help reduce inflammation in the body and improve recovery – (Fruits with a soft skin like blueberries and raspberries are good choices for these reasons)
They also work quickly to replace glycogen in the liver so if you are training very regularly then fruit will help give you energy for your training sessions.
They have a sweet taste and are a great option for those of you with a sweet tooth who are trying to cut out those unhealthy sugary snacks (Seasonal fruits like apples and pears are good choices too)
Certain fruits are also high in starch and the sugar fructose which when you are chasing a fat loss goal can slow you down if you have too much of them
Fruits like bananas are excellent to have after training, because the carb content is quite high, but often people will eat a banana before training which I would suggest against.
(Fruit high in starch like bananas will increase the levels of serotonin in your brain, this can make you sleepy, so not great before you want to train)
Some exotic fruits are much higher in sugar than those fruits grown at home. For example a mango or a pineapple is a lot sweeter than an apple.
Fruit contains the sugar fructose, which has been shown in some people to increase fat storage around the stomach and the abs.
(Not ideal if you are trying to get shredded for summer)
A lot of people make a mistake when it comes to dried fruit
Fruit like raisins and sultanas have a much higher sugar and higher calorie content then non dried fruit
Plus people tend to use them as snack food and can often eat a large serving without realizing
Dried fruit and nuts are a popular snack option, but these are both very high in calories
Don’t get me wrong – I am not saying avoid them 100%, just be mindful of how much you are eating, especially if weight loss or fat loss is your goal.
I had one client who was struggling to drop fat from around his waist and stomach, and it turned out he was snacking a lot of dried fruit and nuts, as soon as we switched his snack for something else, he leaned out very quickly from that area.
So what can YOU do about fruit
I like people to have fruit in their diet, but I think you need to be aware of your goals
If your goal is fat loss
Then definitely be aware of how much fruit you are eating, and stick to fruits like berries and seasonal uk fruits like apples and pears.
Simply because if you are snacking on high sugar fruits all day, you wont achieve the calorie deficit required to burn body fat
If your goal is to improve your health and feel better
Then you can be a bit more relaxed with your fruit, you will be less concerned about achieving a caloric deficit and more worried about finding a tasty alternative to the high sugar / high fat treats you might have been eating before.
So, as you can see, there is no real hard or fast answer about fruit, like with most things it really depends on where you are in relation to your goals and how quickly you want to get there
If you have any more questions on fruit, or if you want to talk in more detail about your diet and how it is working for you, just fill in the form below