When we diet, we assume that fruits are one of the few foods that are okay to eat. Fruit provides us with a taste of something sweet, and fills us up when we’re feeling hungry. But too much fruit could be holding back your weight loss.
It’s All in the Sugar…
The main thing we love about fruit is the sugar. The sweet taste and flavor you get from fruit can help you get through cravings when you’re in diet mode. Here’s a quick chemistry lesson.
The sugar found in fruit is called fructose. Fructose is a monosaccharide, or a simple sugar. This sugar is easy for your body to break down, and is easily converted into energy. The other main type of sugar, sucrose, is what’s called a disaccharide, or a complex sugar. It is made up of two simple sugars, which makes it more difficult for your body to break down into energy, and is usually stored in your body as fat.
Both of these types of sugars, disaccharides and monosaccharides, are found in fruit, but it’s mostly fructose. That’s why fruit is so good at giving you a quick burst of energy along with a complex carbohydrate like whole-wheat bread. The fruit breaks down quickly to give you energy then and there, and the bread breaks down more slowly, giving you energy over a long period of time.
Eating fruit is all well and good for when you’re exercising, but eating multiple servings of fruit as a snack throughout the day can really put a damper on your weight loss. Not only because the sugars aren’t being turned into energy like they would be otherwise, but because any kind of sugar causes your blood sugar to spike. This leaves you with a sugar crash about half an hour later, which leaves you irritable and hungrier than you were before.
…And in Moderation
But that doesn’t mean you should cut out fruit altogether. Fruits are a fantastic source of vitamins and minerals that you can’t get from other foods, at least in such high quantities. Bananas and nectarines, for example, carry large amounts of potassium, which is great for your muscles, mind, and body.
Instead, we suggest limiting yourself to two or three servings of fruit a day if you’re trying to lose weight. This allows you to take in all the benefits that fruits have to offer while watching your intake of complex sugars and ensuring you’re getting the most out of your diet.
But diet is only half the battle when it comes to weight loss. Exercise plays a vital role in trimming fat and building muscle. Sometimes, though, you push yourself too hard. When you’re in pain, your hobbies, work, and exercise can become a chore. That’s where Airrosti comes in. Our expert physicians will fix your pain fast. At the first sign of pain, make an appointment at Airrosti and see how we can get you back to doing what you love in no time.
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