Fruits are an indispensable part of a healthy diet along with vegetables. Most fruits are usually considered “free food” that can be eaten in unlimited amounts where most people do not find the need to practice portion control. People tend to overeat fruits because it comes under the “healthy food” category, but opting for a diet that is majorly and solely made of fruits and fruit juices is not a good idea since there are more components that make up a healthy diet. Eating fruits and veggies nourish your body with vitamins, minerals, fiber, antioxidants, etc, and that’s why most fruits are considered nutrient-dense food. Most fruits are low in calories too, but can you eat unlimited fruits and lose weight? With more and more people cutting out large food groups and vilifying carbs, is the health halo around fruits slipping up fast? So, let’s find out if you can eat unlimited fruits and lose weight?
Benefits of Eating Fruits on a Daily Basis:
1. Most fruits are rich in vitamins, in fact they come bundled with lots of vitamins.
2. Fruits like pomegranate, blueberries, cranberries, strawberries, oranges, peaches, etc. are rich in antioxidants and help neutralize the harmful effect of free radicals and prevent cellular damage.
3. Fruits like apple, pear, banana, avocados, guava, pomegranate, kiwi, oranges have lots of fiber (completely essential for weight loss).
4. They satisfy sugar cravings with their naturally-occurring fructose content.
Can you Eat Unlimited Fruits and Lose Weight?
Now, as we have mentioned before, fruits are undoubtedly healthy, but they still have sugar and carbs, which need portion control and should be taken in moderation. Fruits have fructose, which is a naturally-occurring sugar, that triggers insulin release and each fructose has 4 calories per gram (the same as a gram of carb and protein). The timing of eating fruits also matters, most experts suggest avoiding eating fruits in the evening or night because it delays digestion and can upset stomach. Also, some fruits like grapes, dates, pineapple, etc., have higher glycemic index than others, and can cause dramatic spike in insulin levels. So, basically, no you cannot eat all the fruits you can and manage to lose weight, in fact, if not taken in moderation, most fruits can lead to weight gain. To lose weight the right way, check out the diet programs on Rati Beauty, that help you to drop extra pounds by eating healthy and nutritious food.
How Not to Have your Fruits?
Have you fruits fresh, locally sourced ones are the best. Dry fruits, candied fruits, and the ones that come canned in sugar syrup cannot be considered healthy. Also, eat the fruit as a whole, do not juice them because juicing eliminates the precious fiber from fruit and sugar in simple form that can quickly raise blood sugar.
Fruits with Low Glycemic Index:
Glycemic index measures how a food affects your blood sugar. For example, low glycemic index fruits would not cause steep rise in blood sugar. When choosing fruits, it would be great to pick those with a GI of 55 or less. Avocado, Grapefruit, apples, blueberries, strawberries, plums, peach, kiwi, melon, oranges, bananas, cherries, mangoes, pears all have glycemic index that’s 55 or less.
Fruits with High GI:
These fruits have glycemic index of more than 55, so eat them in moderation:
1. Ripe Banana
In the end, what matters in weight loss is “calorie deficit” and maintaining the correct balance between “calories in vs calories out,” and portion control is essential even with fruits and vegetables. A calorie is a calorie at the end of the day, and the calories in the fruit add up at the end of the day, and may lead to weight gain. So, eat your apples, oranges, and melons, but in moderation. Also, if you love eating fruits and wary about piling on extra calories, check out this list of fruits with high water content keep you satiated and full for a long time along with hydrating your body.