Day 70 – Fruit Facts vs Weight Loss – Tuesday, April 5, 2016 – I have been consuming more fruit lately which is actually surprising considering that fruit normally isn’t sweet enough for me. However, now that I have been reducing refined sugar in my diet for over two months, fruit is tasting better than ever. My taste buds can now appreciate the natural sweetness of a grape, strawberry, blueberry or banana.
Last week, at Hartville market, I purchased some green grapes. They tasted like champagne to me, they were incredibly sweet. I also bought some strawberries at a local store. While not as sweet as the grapes, they still tasted good (even without the usual added sugar and sponge cake). Bananas are always a favorite of mine year round.
Why Choose Fruit?
- Fruit is less calorie dense than many other sugary-sweet foods and can help reduce overall calorie intake.
- Fruit has a high water content and is filled with fiber and good complex carbohydrates. The fiber helps slow digestion, helps keep us full and feel satisfied longer. Fiber helps in weight loss and is cholesterol lowering.
- Fruit is virtually fat-free and rich in vitamins and nutrients.
Fruit in Moderation
Eating so much fruit in the past couple of weeks has made me wonder if I am consuming too much fruit sugar. Like any food, fruit is meant to be consumed in moderation along with a healthy, well-balanced diet.
Fructose is the natural sugar found in fruit and the recommended serving is 2 to 3 pieces or servings a day. The American Heart Association considers a serving of fruit to be a medium-size piece or a 1/2 cup of chopped or cooked fruit. Not all fruits are created equal and vary in sugar content (fructose), fiber content and nutritional value.
Low sugar fruits are: lemons, limes, rhubarb, berries, melons and peaches.
High sugar fruits are: bananas, cherries, figs, grapes, mangos, pomegranates, tangerines and dried fruits such as: raisins, dates, prunes, apricots, etc.
Healthy Fruit Facts
- Apples are one of the best fruits for weight loss. Apples are high in fiber, low in calories and contain vitamins and minerals.
- Pears are also a high fiber fruit and rich in potassium.
- Bananas are high in fiber and potassium.
- Blueberries have the highest antioxidant levels. Blueberries help with insulin resistance, hypertension, obesity and high cholesterol.
- Strawberries promote the production of fat-burning hormones and metabolic boosters. This results in a higher metabolism. Strawberries also have anti-inflammatory enzymes, which can help heal internal injuries or even tissue damage.
- Kiwi fruit is filled with insoluble fiber seeds that aid in digestion.
- Grapefruit is a fat fighter. Research shows that eating a half of a grapefruit before a meal can increase weight loss. Grapefruits are low in calories and high in fiber.
- Peaches are a low-calorie fruit. They are high in fiber, potassium and vitamins, are a good source of antioxidants and help flush out your body.
- Coconut is a sweet and filling snack and can be consumed as: coconut oil, water, milk, flour and even as dry fruit. Coconuts help to raise the metabolic rate of the liver by up to 30 percent, therefore helping you lose weight. The saturated fat in coconuts is completely different from the saturated fat that we all try to avoid. Coconut oil is a fat that is made up of medium chain fatty acids that are not stored in our bodies as fat.
- The antioxidants in pomegranates help boost the body’s metabolism. Pomegranate additionally reduces LDL cholesterol, removes harmful toxins and increases the blood flow in the body.
- Oranges are high in vitamin C, thiamine and folate and are a really great metabolism booster. Oranges contain fewer calories and more fiber than is present in its juice form. One cup of orange sections has only 85 calories and 5 grams of dietary fiber.
- Mangoes contain a little more sugar than most other fruits but are great when eaten in moderation. Mangoes contain about 130 calories, 3 grams of dietary fiber, Vitamin C, Vitamin A and calcium.
- Papayas are great for weight loss because they contain a natural enzyme which promotes faster transit of food through your body. Papayas are a rich source of antioxidant nutrients such as carotenes, vitamin C and flavonoids.
Day 70 – Fruit Facts vs Weight Loss
As the weather warms up and we venture outside of our grocery stores to the fruit stands and markets, I hope you will find this information helpful.
I tried something new with the green grapes. I put a few in the freezer. Due to the sugar content, they did not freeze hard and I really liked the icy texture. I definitely will be buying more grapes and keeping them in the freezer for a summer treat. I pulled them off the stem one-by-one and put them in a zip-lock bag and placed them in the freezer. They would also be a great way to keep a glass of wine chilled.
I started my morning with a bowl of fruit with my egg-white and vege omelet. The combo was a tasty and refreshing mix of grapes with sliced strawberries and banana.
You could say it’s been a fruity kind of day. What is your favorite fruit?
Facing MY FAT,
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