For a spell in the early 2000’s, fruit was seen as a ‘bad’ thing to eat when it came to weight loss. Yes, you read that right. Fruit. Bad. For weight loss.
If you look around the internet, you’ll see that the opinion still persists in some places. There are bodybuilding coaches, weight loss coaches and personal trainers urging people not to eat fruit if they want to lose weight. In this article, we’re going to look at these claims and see if they’re justified, or are they unnecessarily controversial just for likes, clicks and follows on social media…
Why Do Some People Think Fruit Is Bad for Weight Loss?
The scientific rationale for fruit being bad for weight loss is that fructose (the sugar in fruit) is absorbed by the liver directly and is more readily absorbed into the blood stream. This spikes insulin faster, and potentially triggers faster fat absorption.
It’s a very simplistic claim.
Fruit does contain a sugar called fructose. Sugar, in excess, can lead to weight gain. But that’s the same for any macronutrient, so it’s not fructose in isolation. Overconsumption of calories from any source will have the same effect, so labelling it as a fruit issue is inaccurate at best.
It's also important to remember that not all sugars are created equal. The sugar in fruit is different from the sugar in processed foods. Fruit sugar is bound up in fibre, which slows down the absorption of sugar into the bloodstream.
Another reason why some people might think fruit is bad for weight loss is because it’s relatively high in calories relative to other plant foods (vegetables and leafy greens). However, it's important to remember that calories are not the only thing that matters when it comes to health. The quality of the calories is also important.
Fruit is a good source of vitamins, minerals, and antioxidants, which are all essential for good health.
What does the research show?
The research is absolutely resolute in its support for using fruit and vegetables to help weight loss. Study after study reports that a high fruit consumption is an effective way to combat and prevent obesity.
A 2020 study titled ‘A Comprehensive Critical Assessment of Increased Fruit and Vegetable Intake on Weight Loss in Women’ concluded that…
‘Whole fruit and vegetable intake may influence weight through a variety of mechanisms including a reduction in eating rate, providing a satisfying, very-low to low energy density, low glycemic load or low-fat content. Also, fruit and vegetables are the primary source of dietary fiber, which can provide additional support for weight loss in women when consumed at adequate levels.’
Another study titled ‘Impact of Whole, Fresh Fruit Consumption on Energy Intake and Adiposity: A Systematic Review’ was published in 2019. It concluded…
‘Whole, fresh fruit probably does not contribute to obesity and may have a place in the prevention and management of excess adiposity.’
So, is fruit bad for weight loss? The research shows us time and again that answer is no. Fruit is a healthy and nutritious food that can actually help you to lose weight. If you're trying to lose weight, make sure to include plenty of fruit in your diet.
Here are some tips for incorporating fruit into your weight loss diet…
Choose fruits that are low in calories and high in fibre. Some good options include berries, apples, pears, berries and bananas.
Eat fruit as part of a meal or snack. This will help you to feel full and satisfied. Far fewer calories than chocolate, and it’s still a sweet hit.
Avoid fruit juice: It is high in calories and sugar. There’s no fibre present either.
Fruit is a healthy and delicious food that can be enjoyed by everyone, regardless of their weight loss goals. So don't be afraid to add more fruit to your diet!
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