Is Sugar In Fruit Bad For You?

should you eat fruit

Is Sugar In Fruit Bad For You?

It’s no secret that too much sugar can cause health problems and lead to weight gain. But if sugar is bad, what about fruit? Fruit contains sugar, does that mean you should cut it out of your diet completely?

 

We’ve had it drilled into our heads that sugar is evil; it promotes weight gain, diabetes, cancer and skin ageing to name just a few. Whether it’s sugar from a cake or sugar from fruit, sugar is sugar and too much is not good for health. However, as with many aspects of nutrition, the answer to whether or not you should eat fruit is not a simple yes or no.

 

FRUIT VS CAKE

Yes, fruit does contain sugar and sugar isn’t good, but unlike a sugar filled Mars Bar or cake, fruits contain many nutrients that are beneficial for health. They are rich in vitamins, minerals and fibre. They are also amongst the best sources of antioxidants – nutrients known to protecting cells from damaging free radicals.

 

IS FRUIT FOR YOU?

Fruit has a number of health benefits and I am all for encouraging consumption of fresh, natural and unprocessed foods. Therefore, most healthy people can enjoy some fruit as part of a healthy diet. However, we are all different and there are circumstances when I might advise a client to cut fruit out of their diet completely.

 

The two most common reasons are:

 

For weight loss –  with some (but not all) of my weight loss clients I recommend cutting out fruit temporarily while we focus on a ketogenic (very low carb) diet. This can be a very effective way to focus the body on using our stored fat as a main source of energy which in turn accelerates weight loss. Fruit can be reintroduced into the diet as part of a maintenance plan once target weight has been achieved.

 

To manage type 2 diabetes – when I work with type 2 diabetics who do not have their blood sugar levels well managed I will recommend cutting out fruit.

 

If you aren’t sure whether or not fruit should be included in your diet then it’s worth getting advice from an expert.

 

DID YOU KNOW…

Some fruits contain significantly more sugar than others. For example, 100g grapes contains the equivalent to nearly four teaspoons of sugar whilst the same amount of raspberries contains the equivalent to just one teaspoon. Other considerations to take into account are that when you eat fruit and what your eat it with can have a significant impact on how it affects your blood sugar levels.

 

HERE ARE MY 6 RULES OF HEALTHY FRUIT EATING:

  • Choose fruits lower in sugar such as berries, coconut and grapefruit.
  • Only eat bananas, grapes and mangoes occasionally as they are fairly high in sugar.
  • Avoid eating dried fruits and drinking fruit juices due to their particularly high sugar content.
  • Limit fruit to a maximum of two portions per day. A portion is one medium sized fruit or 80g.
  • Have fruit with your meal – eating it with a combination of protein and fat will slow the absorption of sugars.
  • Eating fruit after your workout is a good idea. Your body is likely to use the sugar to replenish the sugar stores in your muscles (known as glycogen).

 

Unless it’s been advised that you do not consume fruit for health reasons, or because you are on a carbohydrate controlled weight loss plan, moderate amounts of fruit can and should form part of a healthy diet. Just make sure you limit your intake, choose lower sugar fruits and eat fruit alongside other food.

 



AILSA HICHENS

 

Ailsa is one of our most experienced practitioners. She specialises in helping clients to lose weight, develop a healthy relationship with food and finally feel comfortable in their skin. Ailsa’s mission is for everyone she works with to enjoy the journey and that working with a nutritionist should not be a punishment, but your access to a new possibility.

 

Ailsa is not only an experienced weight loss nutritionist, she is also a skilled coach. She helps our clients overcome emotional eating, destructive habits and self-sabotaging behaviours that have prevented successful weight loss in the past. Ailsa has spent years in clinic working with clients who have experienced yo-yo dieting and have discovered that long term weight loss is not just about eating less until you can stand it no longer.

 

Working with Ailsa you will be comprehensively supported, not only in improving your nutrition and lifestyle, but also your eating habits and your relationship with food. When you work on all these elements together, the results can be truly astonishing.

 

To enquire about working with Ailsa, please contact us.

Test Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of the business. Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning. A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.

NIKKI ANDRIANI

 

Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of th clinic.

 

Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning.

 

A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.

STÉPHANIE ACHAR

Stéphanie is a skilled nutritional therapist and functional medicine practitioner with additional training in eating disorders, disordered eating and obesity. She believes that working towards both physiological and mental health is key in achieving optimum wellbeing.

 

Stéphanie’s personal experience of emotional eating and the ongoing struggle to find the right support led her to combine the science of nutrition with behavioural coaching to motivate and empower her clients. She specialises in helping people who struggle with their weight and their relationship with food. She helps them develop a healthier and more peaceful relationship with food and their bodies.

 

To enquire about working with Stéphanie, please contact us.

INNA WEARN

Inna is passionate about supporting women on their journey to improved health and wellbeing. She believes that the solution to effective weight loss does not lie in ever more restrictive diets, but a more sophisticated approach that optimises health and vitality, as well as promoting effective weight loss.

 

Working with Inna you will benefit from her in-depth knowledge of female health and hormones. She will support you in developing a healthy diet, lifestyle and mindset that ensures you reach your ideal weight and maintain it in the years to come.

 

Inna is passionate about food with a wide repertoire of delicious healthy recipes and meal ideas to ensure your weight loss journey is as enjoyable as possible!

 

To enquire about working with Inna, please contact us.

ANIA MASON

 

Ania is a firm believer that improving your health and losing weight should be a positive, empowering journey, not one centred around deprivation.

 

After being diagnosed with two autoimmune conditions in her twenties, Ania spent several years educating herself on the power of food and nutrition. She put it all into practise and changed her diet and lifestyle, reversing her endometriosis and thyroid disease. After experiencing such a significant improvement in her health, Ania had a big desire to help others. She embarked on a four year journey to study nutrition, graduating from the Institute for Optimum Nutrition with distinction.

 

Ania specialises in autoimmunity and works with clients who have underlying health issues preventing successful weight loss. Her expertise enables her to successfully support our clients with conditions such as hypothyroidsm (underactive thyroid), PCOS and diabetes. 

 

To enquire about working with Ania, please contact us.