Does eating fruits cause weight gain? The answer is both a yes and a no. Fruits provide a lot of health benefits and are packed with essential vitamins, nutrients, and antioxidants but also contain sugar and carbohydrates as well. This is why fruits have become a hot topic in the fitness world because on the one hand, it is undoubtedly a nutritious choice that should be part of any individual’s daily diet but on the other hand, there are people who are required to lessen their fruit intake because of its sugar content.
But don’t discard Fruit in your diet just yet
First things first, you should never discard fruits in your daily diet simply because it provides you and your health with numerous benefits such as:
Fruits contain a high amount of fiber which helps in proper digestion.
Fruits are rich in antioxidants which are known to reduce blood pressure, combat the effects of stress, and protect your body from numerous diseases including cancer.
And while it’s certainly true that fruits contain carbohydrates, they are of the low glycemic kind which means that it won’t mess with your blood sugar levels.
Why people believe that fruits can cause weight gain
Fruits contain Fructose, a simple sugar that has been the cause of everybody’s concern regarding weight gain. This belief, however, is not quite as far-fetched, as studies have revealed that fructose can become the cause of fat growth in the belly, a surge in blood cholesterol, and increase in Ghrelin, a hormone that triggers hunger.
However, research has also found out that fructose is actually beneficial to the body and can only be damaging if taken in high quantities. And if you consider the fact that it’s nearly impossible to have an abnormally high intake of fructose by consuming fruit alone, then things become quite murky. In reality, fruits contain low levels of fructose compared to artificial drinks like soft drinks and soda.
Moderation is key
If you consume too many calories, this will naturally be converted to stored energy or fat. This means that if you eat more than what you burn, then you will gain weight as a result. With that being said, moderation is key when it comes to eating fruits. Consider these facts from your favorite fruits:
A single piece of banana has over a hundred calories and at least 30 grams of carbohydrates.
A single piece of apple has more than 120 calories and 32 grams of carbohydrates.
This means that if you eat an apple and banana in one go, you will have taken in as much as 65 grams of carbohydrates. The magic number for people who are reducing their carbohydrate intake as part of their weight loss program is 100 grams per day. So if you have consumed a single apple and banana, it means that you have already reached 85% of your daily allowable carbohydrate intake. So if you want to maximize the health benefits of fruits and stay in proper shape at the same time, be sure to eat only what is needed and no more.