Fruits are great for you and many of them have several nutrients that can sometimes not be found in other sources. Do to the sugar content of fruits they can also raise your blood sugar levels which if you read my post on the glycemic index you know that is not good. A lot of my clients tell me, “I eat fruit all day.” Too much of anything is not good for you. When losing weight and building lean muscle you need to have a good ratio of lean protein, complex carbohydrates, good fats, and green vegetables. Having a lot of fruit for a snack only is not okay. It does not consist of a balance diet because you are missing the other components. Some fruits are high in sugar and so I am going to tell you today which ones you want to limit and which ones you can include. Rule of thumb is eat fruits that are low on the glycemic index. Stick with me I’ll get you on the right track.
- ALWAYS GET FRUIT FROM THE ACTUAL FRUIT, TRY TO STAY AWAY FROM JUICES. Many juices are not 100% juice at all and contain high fructose corn syrup
Most Common Fruits:
- Apples: GI 40
- Bananas: GI 62
- Pineapples:GI 66
- Red cherries: GI 25
- Strawberries: GI 29
- Oranges:GI 31
- Pears: GI 42
- Peaches:GI 56
- Grapes:GI 49
4 fruits to limit,due to high sugar content and impact on blood sugar levels:
- Banana, a medium banana has 105 calories, 27 carbs, sugar 14.4 grams, great potassium source, but you can get potassium in other foods as well
- Peaches, a medium peach 59 calories, 14.8 gram of carbs, 12.6 grams of sugar
- Mango, one mango 99 calories, 25.7 carbs, 22.5 grams of sugar
- Pineapples( Kevin Hart’s phrase is still okay;-)), 5.8 oz or 1 cup of chunks, 83 calories, 21.6 carbs, 16.3 grams of sugar
Your body needs carbohydrates for energy and brain function, fruits can be a great source of them if you are active. Sitting down at the television prior to going to sleep and eating a whole bag of grapes is not being active. Some people will say all I eat is fruit why am I not losing weight. Fruit has a lot of sugar if you are not using these sugars(carbs) as energy your body will store excess as fat.
So, you can see from the list above that certain fruits can have a major impact on your blood sugar levels. Strawberries, oranges, apples and grapefruits are low on the glycemic index which are better fruit choices for diabetics and indviduals trying to lose weight.
Fruit is great when eaten in moderation, remember you can over do anything.
This is your new motto, I will consistently say this:
When losing weight and building lean muscle you need to have a good ratio of lean protein, complex carbohydrates, good fats, and green vegetables with every meal.
Be mindful of the amount of anything you are putting in your body. You only have one, Never Give Up.
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