Let's tackle the "fruit is just full of sugar" statement first - because it's just plain wrong. Fresh fruit offers so much more than the natural sugar it contains
- Water
- Vitamins
- Minerals
- Fibre and Phytonutrients (these are the natural plant compounds that are hugely beneficial on the body).
Where else can you get a package like that for about 75 calories per serving?
The idea that fruit is "loaded with carbs" or is "full of sugar just like chocolate" needs to be put into perspective, too.
It's true that when you eat fruit, the overwhelming majority of the calories you consume are supplied by carbohydrate and they are mostly in the form of fructose, which is the natural sugar in fruit.
But that's the nature not just of fruit, but of all plant foods. They are all predominantly carbohydrate. When you eat vegetables, the majority of the calories you're eating come from carbohydrate, too. But you don't hear people complaining that vegetables are "loaded with carbs".
Before dismissing foods as being loaded with sugar, or too high in carbs, consider not only the amount of sugar or carbs you're eating, but the form of the carbohydrate, too. There's a big difference between the nutritional value of the natural carbohydrates found in fruits and other plant foods, when compared to what's found in all the empty calories we eat from added sugars that find their way into our lives. (Like chocolate, cakes, lollies and all of the other things that mother told us not to eat)
How much sugar are we talking about, anyway? An average orange has only about 12 grams of natural sugar (about 3 teaspoons) and a cup of strawberries has only about 7 grams - that's less than two teaspoons. And either way, you're also getting great fibre, about a full day's worth of vitamin C, healthy antioxidants and some folic acid and potassium to boot! It'll only cost you about 50 or 60 calories. "All sugar"? I think not baby! Fruits are a natural source of carbohydrate that will fuel your body with goodness and help you feel great throughout the day!
By contrast, a glass of coke will set you back about 225 calories and, needless to say, won't be supplying any antioxidants, vitamins, minerals or fibre. You'll just be chugging down some carbonated water, maybe some artificial colour and flavour, and somewhere in the neighbourhood of 60 grams of added sugar! That's what I call "full of sugar".
Now in saying all of this, a consumption of toooooo much fruit can tip your macro bank over the edge. Everyone has to follow the simple law of 'In Vs Out". If you eat more then what your body requires you will put on weight regardless of it being fruit or the bad sugars!
Get into the fruit and veggie section in your supermarket and get some fruit sugar into your diet!
Chris Jovcevski
Director Vision Personal Training Bangor and Engadine
*Disclaimer: Individual results vary based on agreed goals. Click here for details.
