Can too much fruit lead to weight gain?
Fruit's sugar content
You can't eat that many carbohydrates
When is too much fruit too much?
How about fruit? Yes? Fruit is one of the most natural meals to eat and is something we are innately drawn to. All fruits are rich in water, fibre, phytonutrients, vitamins, and minerals. Fruits have very minimal fat and salt content (one exception for avocado). Still, "Does fruit induce weight gain?" is the most common query.
There are, in our opinion, a number of reasons to believe that eating fruit will result in weight increase. Fake media hypes are one, carbohydrate dread is another, and fruit sugar is a third.
Fruit sugar is sweet
Fruit sugar does not react with our body the same way as refined sugar does. What distinguishes fruit-based sugar from processed sugar? Refined sugar is produced by processing sugar cane or sugar beets to extract the sugar, therefore it has no nutrients. Fruit sugar is exactly what it sounds like; it is also known as fructose (do not compare with added fructose sugar in foods). Fruits, on the other hand, are also loaded in phytonutrients, fibre, and vitamins and minerals.
When we consume refined sugar, what happens within our bodies? First, our blood sugar levels jump dramatically, which causes our body to panic and release an excessive amount of insulin to reduce the spike, causing our blood sugar levels to fall below where they were prior to eating the sugar (hypoglycemic dip). Our body reacts by releasing fat into the bloodstream since it now perceives us to be starving.
When we eat fruit, what happens within our bodies? The blood sugar will increase as it does with all foods, but there won't be any overshoot, excessive insulin release, or hypoglycemic plunge.
What then distinguishes them? Fruit's soluble fibre has a gelling action that reduces the rate at which sugars are released. However, it is not solely due to the fibre in fruit. The phytonutrients stop sugar from entering our bloodstream through the gut wall.
You can't eat that many carbohydrates
We have been socialised to fear carbohydrates in our society. It's crucial to avoid grouping all carbohydrates together under one heading. Of course, healthy, unrefined carbs like whole grains, vegetables, legumes, and fruit are considerably healthier than refined carbohydrates like white bread, cookies, pasta, rice, and other processed foods. Do you know the cause? It's because processed carbs have been stripped of their nutrients and contain little to no fibre.
The low-carb way of thinking heavily emphasises insulin. The greatest irony in this situation is that a meal can raise your insulin levels even if it contains no carbohydrates. For instance, eating meat causes your insulin levels to rise just as much as eating fruit and refined sugar.
Because they give us energy, lower our chance of contracting diseases, are nutrient-dense, and have less calories than fats, carbohydrates are crucial for a number of reasons. Because carbs are the foods that turn into glucose most easily, our bodies need them to function. And the primary energy source for the brain, some neurological systems, and red blood cells is glucose. Nutritionists and dietitians who are concerned with health all concur that humans require between 70 and 80 percent of our calories to come from carbs.
When is too much fruit too much?
On the subject of how much fruit is too much, research has been done. One study required seventeen participants to consume 20 servings of fruit daily. The daily sugar intake was almost 200 grams, which is equivalent to 8 soda cans. After three to six months, there were no negative impacts on body weight, blood pressure, insulin, or lipid levels (fat levels).
In a more recent trial, participants were given a diet of 20 servings of fruit per day for a few weeks, and there were no negative effects on weight, blood pressure, or triglycerides (fats) but a startling decrease in LDL cholesterol. Fructose and sugar have negative nutritional effects when they are added to food. On the other hand, whole fruit is advantageous in any quantity.
Do fruits make you gain weight?
To respond to the inquiry, "Does fruit lead to weight gain?" - Fruit does not contribute to weight gain. According to studies, simply including fruit in your diet can help in weight loss and even a flat belly. However, because apples contain sugar, it is simple to attribute weight gain to eating them as "dessert" after a poor meal. Anyhow, consuming more fruit has SO MANY advantages!
Take Away
Antioxidants are in fruit! You would eliminate a wide range of antioxidants that are particular to certain fruits if you stopped eating fruit.
Your skin will benefit from fruit! A natural glow may result from antioxidants' effects on the skin's pigment and improved circulation.
You get energy from fruit! Fruit has a very quick digestion rate and provides energy quickly.
You hydrate with fruit! Fruit will hydrate you and keep your digestive system feeling healthy because they contain 60–90% water.
