Some weight-loss plans restrict fruit because of its relatively high sugar content. But is fruit really fattening? Here’s what the science shows.
VIDEO TRANSCRIPT
People trying to lose weight are sometimes told to steer clear of fruit because of its relatively high sugar content. Is that sound advice or just another fruity idea? Find out, on this episode of the healthy skeptic.
It’s true that fruit can contain 20 or more grams of sugar per serving, which is what you get from some candy bars.
But there’s a big difference.
Fruit also contains fiber, which helps slow the absorption of sugar so you’re less likely to get a big spike followed by a crash.
Plus fruit has water, which along with fiber helps fill you up
What’s more, fruit tends to be relatively low in energy density, meaning it has fewer calories per bite than, say, candy.
All this helps explain why in studies, fruit does not cause weight gain and is even linked to weight loss.
But that’s not the case for fruit juice. It typically has more sugar and calories than whole fruit, and is less filling.
Research has linked it to weight gain.
As for dried fruit, it can be part of a weight-friendly diet. But because it’s a concentrated source of calories, keep portions limited.
And avoid dried fruit – and all fruit for that matter – with added sugar. That’s a recipe for extra calories…and pounds.
For more on weight loss, check out my book, Supersized Lies, which reveals why standard advice often fails and what actually works to keep weight off. Helping you be a healthy skeptic, I’m Robert Davis.