I’ve heard that fruit, despite being natural, is mostly sugar and that it can raise your blood sugar levels. I’m currently on a weight loss plan that includes fruit. How can this be?
I can understand your confusion over fruit. Yes, fruit is almost purely carbohydrates, much of it in the form of fructose, which is a naturally-occurring form of sugar that gives fruit its sweetness. As a simple sugar fructose can easily be converted by the liver into fat. Obviously, this is something you’re looking to avoid.
However, fruit is full of important nutrients and fiber and has a high water content, so it can also be a dieter’s best friend.
So, by now you must be really confused. Fruit sugar can be converted to fat easily but it’s also good for dieters. How can this be?
Because fruit, particularly apples, pears, cherries and a few others, are relatively low on the GI (glycemic index) scale, they don’t create an insulin spike when you eat them. This means the only chance for fruit to add fat to your body is if your liver’s glycogen stores are full. If you’re on a calorie-restricted diet this should never be the case, assuming the diet you’re on is a sound one.
It’s a bit of a complicated thing to describe in the space of a column, but 2-3 pieces of fruit plus vegetables and protein each day can have you losing weight while maintaining vigorous health.