Can Sugars In Fruit Make You Gain Weight?

Are Fruit Sugars Harmful

After you go on a healthy diet and eliminate refined sugars from your life, it’s natural to assume there will be a change in the weighing machine. After all, if you’ve sacrificed your morning donut and your post-lunch dessert, you’re bound to see some reward for your hard work. However, if after all this, you still don’t see any change at all, your diet might need some reworking. Certain foods might seem completely healthy to you, but on closer inspection, they’re complete diet saboteurs. Fruits are full of antioxidants, nutrients and fiber, but they also contain the dreaded sugar.

The Sugars Hiding In Fruits

When you eat sugary foods that you know are unhealthy, you’re more likely to eat in moderation. For example, at a friend’s party, you’d probably limit yourself to just one slice of cake because you known cake is full of fattening ingredients. However, when it comes to fresh fruit, we don’t have the same kind of moderation because we’re not

fully aware of the health effects of eating fruit.

The daily recommended serving of fruits and vegetables for each person is 5 a day. The 5-a-day rule is fairly well known and many people stick to it religiously. However, what many people don’t know is that the 5-a-day rule doesn’t apply to both fruits and vegetables alike. While you can eat as many servings of vegetables as you want in a day,  your fruit intake needs to be limited. Most experts recommend eating not more than 2 servings of fruits each day. That means, if you eat four servings of fruits and just 1 serving of a vegetable (therefore technically sticking to the diet rule), this isn’t the healthiest idea. Eating just 2 servings of fruits at the most and unlimited servings of vegetables is widely considered the most balanced proportion people need to adhere to.

What Makes Fruits Unhealthy

Fruits aren’t unhealthy per se, but unrestricted intake of fruits will severely damage your

diet goals. This is because fruits are high in two sugars called fructose and glucose. Glucose is readily utilized by your cells as a source of energy and is metabolized quickly. However fructose, while not a refined sugar, is harmful because it can lead to excessive fat storage in your body. Your liver is the only organ in your body that can actually convert fructose into a usable source of energy. In small amounts, your liver converts fructose into fuel with no negative consequences. However, when there’s too much fructose in your body, your liver experiences a sort of overload. Excess fructose gets stored in the liver, and your liver develops a condition known as ‘non-alcoholic-fatty-liver-disease’.

Other Sources Of Fructose

Fruits are safe in moderation because of their high fiber content. Fiber in fruits prevents the fructose in it from breaking down too quickly and also stabilizes your blood sugar levels. This is why, out of all the sources of fructose, fruits are

considered the healthiest. However, without the beneficial fibers and antioxidants, other sources of fructose are just plain harmful.

High fructose corn syrup (HFCS) is found in everything from burger buns to ready-made puddings. HFCS is the most harmful form of sugar because is spikes your sugar levels uncontrollably. Without fiber to prevent its quick absorption, pure HFCS can mess up your blood sugar permanently.A high, steady intake of HFCS has been linked to diabetes because it spikes sugar levels over a long period of time.

Fruits With Less Sugar

If you tend to put on weight very easily, stay away from high-sugar fruits. Dried fruits in particular aren’t diet-friendly because they have concentrated sugars in them. Since they don’t contain any water, you don’t feel full and tend to eat more of them than you usually would. Low-sugar fruits like berries and avocados (avocados are always the answer), don’t have high fructose levels and won’t make you pile on the pounds.