You may be salivating over those juicy and scrumptious fruits lying on your dinner table. But woe comes to you in the form of this frequently asked question, i.e., if fruit sugar makes you fat. Well, don’t worry! Read on as we decode the mystery behind fruit sugars and their role in fitness and weight management:You may be salivating over those juicy and scrumptious fruits lying on your dinner table. But woe comes to you in the form of this frequently asked question, i.e., if fruit sugar makes you fat. Well, don’t worry! Read on as we decode the mystery behind fruit sugars and their role in fitness and weight management:
First of all, fruits are an essential component of your diet as they are a rich source of nutrients, fibre and vitamins. They are low in fat and calories as compared to other sources of carbohydrates. Fruits are the ovaries of flowering plants and they are in fact the product of excess sugar produced by plants. Hence, fruits contain natural sugars called fructose. Fructose is metabolized in the liver to release energy.
Fructose’s Role in Managing Weight:
1) Since fruits are high in water and fibre, the concentration of sugar in fruits is relatively lesser than in other sources of sugar. So, for example, one cup of strawberries contains around seven grams of sugar. Comparing this with a tablespoon of honey which contains 17 grams of sugar, fruits seem to be a better bet.
2) Fruits act as substitutes for fruit-based confectionery items or dairy products. For example, an apple is thousand times better than an apple pie, or a cup of strawberries work the same way as a strawberry ice-cream does. We often give in to our sugar cravings and indulge in processed foods. To avoid such cases, you could have fruits instead and bless your health not just with their natural benefits but also spare yourself the horror of extra calories.
3) Fruits provide us with high levels of energy, and it is always advised to have bananas before workout. This not only ensures extra energy to burn calories but also increases the dopamine level in our body. Lower levels of dopamine are linked with obesity.
4) Fruits also accelerate the growth of probiotics thus strengthening the immunity system. Thus moderate intake of fruits coupled with regular physical activity can surely help you to manage weight and maintain good fitness levels.
But as it is always said, balance is the key. So overconsumption of fruits can indeed make you fat! Too many fruits mean too much sugar. Overconsumption of fruits could lead to storage of excess sugar as fat, increased sugar levels in blood and insulin sensitivity. If you love fruits but also want to lose weight, you must lower your intake of fruits with high sugar levels. Instead consume fruits with lower sugar levels like citrus fruits.
Below is a distribution chart stating the calories in fruits which are consumed by us regularly. As per the chart, you could plan your fruit intake:
1 apple: 31 calories
1 banana: 105 calories
10 strawberries: 49 calories
10 dates: 228 calories
1 guava: 46 calories
1 mango: 135 calories
1 papaya: 119 calories
1 cup strawberries: 45 calories
1 watermelon: 51 calories
1 orange: 37 calories
As you may have gauged by now that when it comes to fruits, there is no direct way out. You must plan your diet meticulously to ensure that you tap into the benefits of fruits. Along with this, we necessitate a daily workout routine to get a fit body in no time!