Reviewed by Dan Brennan, MD on November 15, 2021 Fruit is a key part of a healthy eating plan. Fruits contain many nutrients that your body needs. In fact, a healthy diet that includes fruit has been found to reduce your risk of several chronic diseases. But fruit contains natural sugars, and some types are fairly high in calories. So some people may wonder whether they’re eating too much of it. You can eat too much of anything. But the truth is that it’s hard to get too much fruit. In fact, most Americans don’t eat enough of it. Adults should eat at least 1 ½ cups of fruit every day. However, a “fruitarian” diet, in which you eat almost nothing but fruit, can keep you from getting enough nutrients from other foods. Experts recommend that 25%-30% of your diet be made up of fruit. And what about the sugar in fruit? The sugar you should worry about, experts say, is the added type you find in sodas, desserts, and many other products. Since fruit contains fiber, your body reacts differently to its natural sugars. Still, if you eat large portions, too much fruit sugar could contribute to health problems such as: Fruits are low in fat and sodium, and don’t contain cholesterol. They do have plenty of healthy nutrients that most people don’t get enough of, including: Potassium. Potassium helps to regulate your blood pressure. Following the DASH diet, rich in fruits, vegetables, and low-fat dairy and low in fat, can lower blood pressure almost as well as medications. Dietary fiber. Diets rich in fiber help reduce cholesterol levels, lower your risk of heart disease, and promote good digestion. Fiber is found in whole or cut fruits. You won’t get much, if any, from fruit juice. Dietary fiber helps you feel full longer, which helps you manage your weight. It also slows down digestion and the release of sugar into your bloodstream. This prevents sugar spikes and crashes. Vitamin C. This vitamin supports the growth and repair of your body’s tissues, heals injuries, promotes oral health, and helps your body absorb iron. Folate. You often see folate used as a supplement called folic acid. It’s often added to bread and other grain products. It’s found naturally in a variety of foods, including fruit. Folate helps your body produce strong red blood cells, metabolize protein, and break down the amino acid homocysteine (which can lead to heart disease). It’s also important during pregnancy. If you’re not sure where to begin, start with color. The more colorful your meal is, the more nutrients it has. A fruit’s color can tell you what nutrients it contains. Red fruits. These contain plenty of vitamins A and C, potassium, and antioxidants. Red fruits include: Yellow and orange fruits. These are packed with vitamin A, vitamin C, and potassium. Some yellow and orange fruits are:
White fruits. White fruits contain potassium, which promotes heart health. White fruits include:
Green fruits. Green fruits contain lots of potassium and vitamin K, which are good for blood clotting, vision health, and strong bones. Some Green fruits are:
Blue and purple fruit. The nutrients found in these fruits not only help to prevent cancer, heart disease, and stroke but also promote memory, healthy aging, digestion, and urinary health. Blue and purple fruits include:
You can definitely drink too much fruit juice. You may be surprised to learn that fruit juice - even 100% fruit juice - can contain as much sugar as soda. And many juices have added sugar and other additives. Sugar content.Fruit juice contains “natural” sugar. But unlike fruit, it’s low in fiber. So your body processes it the same way as added sugar .. Why is fruit better than juice? The sugar and calories in juice are more concentrated than those in whole or cut-up fruit. Without skin and pulp, fruit juices lack the fiber that helps slow down your digestion, prevents spikes in blood sugar, and makes you feel full. It also takes longer for you to eat whole fruits. What about juicers? A popular alternative to eating whole fruits is to juice them. But most juicers remove fruits’ fiber. And juicing doesn’t help your body absorb more nutrients than just eating the fruit. If you don’t like fruit, use your blender to make it into a smoothie. This makes a delicious drink that still contains fiber.  Weight Loss Tips: Fruits to steer away from if looking to lose weight. Weight Loss Tips: Losing weight requires patience, and lots of hard work to get to the desired goal. It requires you to engage in physical activities, and most importantly eat a healthy diet. You cannot eat healthy one day, and reward yourself with something indulgent the next day and expect your calories to stop taking count of calories. Most health experts suggest adding fibre and protein-rich foods to your diet, so as to stay full for longer which would further prevent you from overeating. It is advisable to consume a diet rich in whole grains, lean-meats, nuts and seeds, low-fat dairy products and fresh fruits and vegetables to lose weight the healthy way. But did you know, not all fresh fruits are meant to be consumed while you are on a weight loss journey? While they are considered healthy, some fruits do not make it to the list of foods that help you lose weight efficiently; majorly because they are excessively sweet, or have a high calorie count. Read on to know more about these fruits that you shouldn't have while you are trying to lose weight. (Also Read: Should You Eat Fruits Before Or After A Meal?) Fruits you should avoid if you are trying to lose weight1. Avocado Any high-calorie fruit should be consumed less. One of these high-calorie fruits is avocado; it is said that 100 gram of this fruit contains about 160 calories. While avocado is a good source of healthy fats, it can up your numbers on the weighing scale easily when consumed beyond reasonable amounts. This doesn't mean you completely eliminate it out of your diet, it is best to eat this fruit in moderation. 2. Coconut Meat While coconut water is considered great for health, coconut meat - the white, soft flesh found at the bottom of the coconuts may add body mass if consumed in large quantities. It is high in calories and carbohydrates. Coconut meat is sweet in taste but those watching their weight may want to stay away from it. 3. Dry Fruits Dry fruits like prunes, raisins, et al have more calories as they are void of water content. It is said that one gram of raisins may contain more calories as compared to grapes. So, about a cup of raisins contains 500 calories and one cup of prunes contains over 450 calories, which is a lot if you are watching your weight. It is best to eat dry fruits in limited quantities. (Also Read: Should You Eat Fruits On An Empty Stomach?) 4. Banana Yes, you read that right! Banana is super-healthy, but it is something you cannot have in excess. Bananas come loaded with calories and have excessive natural sugars present in it. One banana has about 150 calories, which is about 37.5 grams of carbohydrates. So, if you are someone who consumes 2-3 bananas every day, chances are this could lead to weight gain. It is best to have just one banana a day. Being low in glycaemic index, banana can, in fact, make for a healthy snack when enjoyed in moderation. 5. Mango Tropical fruits like pineapple and mango may have hidden calories that can hinder your weight loss plans. It is best to avoid these fruits that are excessively sweet too. All these fruits are healthy, and at no point should you fear consuming them! But eating them in large quantities could slow down your weight loss journey. It is best to practice portion control and lose weight the healthy way. |
Do fruits have a lot of calories
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