If you’ve ever been told that you should avoid fruit, or that fruit is too high in sugar and is bad for you, then todays post is just for you. I’m clearing up the confusion and mixed messages around fruit intake, and trust me..you’ll wanna keep reading!
If you don’t read any further, trust me when I say: FRUIT IS NOT BAD FOR YOU!
Let’s talk this through, though. Yes fruit has carbs, and yes those carbs break down into sugar which yes, does raise your blood sugar to some degree…
…but that doesn’t mean fruit is bad for you, nor does it mean you should avoid or fear fruit!
I REPEAT: YOU DO NOT NEED TO FEAR FRUIT. Even bananas!!
Think about it: what about the beneficial fiber? The health-promoting micronutrients and antioxidants? THE FACT YOU ENJOY A FRESH PEACH IN THE MIDDLE OF A HOT SUMMER DAY for crying out loud!!?!
Fiber helps to slow the release of sugar (so less of a crash), increases feelings of fullness, and feeds the good gut bacteria. And the antioxidants? Yeah, those help fight free radicals which can help slow the aging process and lower the risk of disease.
So…should I be avoiding fruit? Should I be limiting it? How much is okay to eat?
As with most nutrition-related recommendations, it will always depend on YOUR unique circumstances. If you have certain health conditions that are influenced by blood sugar imbalances, it may very well be helpful for some people to have some AWARENESS of fruit (and overall carb) intake. But am I saying count every gram of fruit you ingest, or that you can only have 1/4 of a banana, or that if you want to lose weight you can no longer eat an apple?? Absolutely not.
And don’t miss this!
Did you know that the same food (fruit or otherwise) can have a different impact on the blood sugar of different people? So, two people could eat the same banana, yet have very different blood sugar responses. Further, our own responses to food can change day to day; for instance, after a night of poor sleep, we might have higher blood sugars even if we eat the exact same foods as the day prior.
So, WHAT THE HECK DO I DO, CLARA??? Don’t worry, I gotcha covered 😉 Below are 6 practical recommendations for your daily fruit intake, so that you can enjoy your next ripe, juicy peach with confidence and clarity!
1. Aim for 1-2 servings of fruit a day.
This is a general recommendation. A serving is equal to 1/2 cup or roughly the size of your cupped hand.
And, it’s okay if you eat more than that. For some people, fruit is easy to overeat as it is super tasty so practicing mindfulness can be a helpful task. But, no need to avoid fruit.
2. Aim to pair it with a protein and/or fat.
This isn’t a “food rule” that you must abide by every time you eat, it’s a recommendation based on the fact that protein and fat help to blunt the sharper blood sugar spikes that can often occur from eating carbohydrates alone. They also make a meal or snack more satisfying and filling.
If you like to snack on a banana or an apple, try pairing it with something like peanut butter and chia seeds and see how your energy and hunger levels are after.
3. Aim to have the whole version of the fruit versus a more processed version.
…again, this isn’t a “food rule”, but as a general recommendation, the whole version of a fruit will contain more fiber and will have less of an effect on blood sugar levels, and thus cravings and mood swings, than a more processed version like fruit gummies or fruit juice. It is also harder to mindlessly over consume the whole version. However, the more processed versions can also have their place in a healthy, balanced diet — remember, no all or nothing thinking around here!
4. Enjoy your fruit (and all foods) mindfully and intentionally.
Eat slowly and mindfully. Put away distractions and pay attention to the taste, texture and smells of the foods you’re eating.
This goes for whenever, and whatever, you are eating 🙂
5. Pay attention to how YOUR body responds to different levels of fruit intake, and adjust your intake accordingly.
We will all have different responses to the same food. Honor how your body responds to varying levels of fruit intake and adjust your intake according to feedback from your body, not from the trainer at the gym.
Keeping a log of what you eat, for a short period of time, can also be helpful in connecting the dots between what you eat and how you feel.
6. Quit listening to people who tell you to avoid fruit or that you can’t eat berries if you want to lose weight (like..what??)
No, seriously..quit listening to them. Fruit is an extremely nutrient-dense food that can and should be included in a healthy, balanced diet.
Of course as with all things, you can eat too much of it — but it isn’t something to be feared, especially in the context of a balanced, mostly whole foods diet with ample protein, fat, and veggies.
Hope this was helpful! Feel free to leave a comment with your craziest fruit-related story!