Although many may surprise us, fruit is one of the most questioned foods when it comes to a weight loss diet . While some regimes propose to eliminate fruit from our diet, arguing that it contains many sugars, other diets propose us to eat only fruit and, in some cases, only one fruit in particular .
So, do fruits have or do not fit into a slimming diet? And what is the best way to consume it? Are the famous smoothies the best way to incorporate it into our day to day?
Fruit and vegetables always have a place in a healthy diet or a diet of weight loss , unless we suffer from any condition that prevents us from eating (but this is usually not the usual).
The general recommendation is to take at least five pieces of fruit and vegetables a day , and platforms like Five a day are responsible for reminding us often. This reminder is necessary, especially in a society like ours in which the obesogenic environment plays against us.
The reduction of the consumption of fruit for the general population is not justified unless, as we said, it suffers from some pathology ( allergy or food intolerance , for example) that prevents us from eating it.
Why do some diets limit fruits?
There are some diets that propose the reduction or elimination of fruit consumption, generally claiming that they have a high sugar content . But is the sugar in the fruit the same as the sugar that it can contain, for example, the pastries ?
The fruit contains fructose, a sugar naturally present in it and that does not have the same effect on the body as the added sugar that is incorporated into the processed products that can be found in the supermarket. The sugar of the fruit is an intrinsic sugar , proper to it.
At the time of reducing the consumption of sugars, those that we must limit are those artificially added to the products; not what foods naturally contain
Surely you have heard on many occasions that the World Health Organization recommends reducing the consumption of sugars : then what about the fruit? We must remember that WHO recommendations always refer to sugars artificially added to foods(those containing processed products), and not to those that are naturally contained in foods or raw materials.
The fruit, in addition, has a low caloric density : this means that it contains fewer calories than other foods or products of equal weight, since it contains a large amount of water (watermelon and strawberries are 92% water by weight) ) as well as a good supply of fiber. This makes it especially interesting in weight loss diets.
Is consuming fruit in juice the same as eating it in morsels?
When we talk about including fruits in our daily diet we must be clear that the best way to do it is by mouthfuls , although often this is not the most usual way of doing it. The reason is that eating a fruit in bites allows us to eat that raw material without processing, keeping intact the matrix of the food and taking advantage of all its fiber and the feeling of satiety that both fiber and chewing provide us.
Fruit juices give us less satiety and less fiber than eating fruit with snacks
The juice , however, usually one of the preferred ways to consume fruits, especially at certain times of the day as breakfast . The truth is that consuming a juice does not have the same benefits as taking a whole fruit : through the processing to which it is subjected to the fruit we are eliminating a good part of the fiber, in addition to breaking that food matrix, and it gives us little satiety.
This applies in the same way to the juices bought in the supermarket and to the juices that we prepare at home. Obviously, drinking a juice is not the same as having a soft drink , but it does not equal a daily serving of fruit.
In the specific case of juices, in addition, we must be careful with those we acquired in the supermarket: in 2013 a new regulation came into force according to which the labeling of juices was regulated and the addition of sugar to wine was definitively prohibited. juices . Fruit drinks that incorporate added sugars are now called “nectars”.
And what about the well-known smoothies ? This way of consuming fruit is not the best (the best option will always be, remember, the whole fruit and snacks) but at least it keeps the pulp and fiber of the fruit. Yes, it is a processed preparation although we do it at home, but it also usually contains other healthy ingredients such as vegetables, seeds or nuts.
Fruits are a great way to get satiety in your diet if you are following a weightloss diet , it gives you a good amount of fiber as well as other nutrients and antioxidants, and you do not have to worry about the sugar they contain naturally.
Eat fruit , especially if this displaces the consumption of other less healthy options, it is always a good option .