With so much talk about sugar, many people became afraid of fruit. But sugar in whole fruit and sugar in soda don't behave the same way in your body.
What comes with fruit sugar
- Fiber: slows digestion and prevents blood sugar spikes.
- Water and volume: an apple has about 80 kcal and takes up room in your stomach.
- Vitamins and minerals that many diets lack.
Large population studies link eating whole fruit with less weight gain over the years.
Where the excess lives
- Juice: removes the fiber and concentrates the sugar. It's easy to drink four oranges in one glass.
- Dried fruit and loaded fruit bowls: little volume, lots of calories.
- Fruit with condensed milk, honey or sugary granola.
How to make fruit work for you
- Choose it whole, with the skin when possible.
- Use it as dessert or a snack, instead of sweets.
- Pair it with protein, like plain yogurt, to stay full longer.
Nobody gained weight from eating a banana. Fruit is usually the swap, not the problem.
This content is for information only and doesn't replace advice from a doctor or dietitian.
