Fructose is the type of sugar in fruit, which occurs naturally and causes its sweet taste. All types of sugar are processed the same way in the body and sugar does not cause the body to store or make fat. Fruit itself does not hinder weight loss, regardless of the time of day it is eaten. Fruits do contain calories, in addition to beneficial nutrients, so portion size should be monitored for weight loss success. Fruit can be a healthy and delicious part of any weight loss plan.
Fruit and Weight Loss
Simply put, eating more calories than your body needs causes weight gain, no matter the source of the calories. By eating fruit as part of a healthy breakfast, you will get some fiber, which can help you stay full for a longer period of time, and, in turn, aid with weight loss. Fruit can also satisfy your craving for sweets without the extra calories in treats. Enjoy sliced strawberries for dessert in place of a slice of cake to save on calories without sacrificing your sweets.
Enjoy Breakfast
Eat a satisfying breakfast as part of a healthy weight loss plan. Protein, carbohydrates, good fats and fiber are all important parts of breakfast, as well as every meal. Fruit can be a part of a healthy breakfast, as it provides nutrients in addition to carbohydrates. Have a variety of foods for breakfast, including fruit, eggs, yogurt, whole grain cereals and breads.
Benefits of Fruits
Although the sugar in fruit is processed the same way as other types of sugars, this doesn’t mean that candy should be chosen over an apple. Fruit contains a variety of valuable nutrients, in addition to being a good source of carbohydrates for energy. Many fruits are good sources of fiber, vitamin C, vitamin A, folate and potassium. Diets high in fiber may be linked to weight control, as well as reduced risk of diabetes, colon cancer, obesity and other chronic diseases.
Fruits With More Nutrients
The fruits that contain the most fiber are apples, dried figs, dried dates, oranges and raspberries. Citrus fruits, melons and berries have the most vitamin C. Deep yellow-colored fruits such as mangoes, apricots, peaches and cantaloupes contain vitamin A. All fruits provide nutrients and can be enjoyed, within calorie limits, as part of a healthy diet.
References
- "American Dietetic Association Complete Food and Nutrition Guide"; Roberta Larson Duyff, MS, RD, FADA, CFCS; 2002
- U.S. Department of Agriculture; Dietary Guidelines for Americans, 2010, Carbohydrates; January 2011
Member Comments