Should you give up fruit?

When you cut out sugar, it’s expected that you’ll be avoiding Cola and Gummie Bears, but what about fruit?

Don’t worry – I don’t think you should cut out fresh fruit either. At least not forever… Here’s what you should know so you can still eat a juicy peach.

1. Can you eat fruit when you quit eating sugar?

  • Believe it or not… yes, you can!
  • We know fruit has sugar in it, but whole fresh fruit also has plenty of fiber and nutrients to help slow down the sugar damage to your liver and brain.
  • Our bodies are designed to metabolize the amount of fructose contained in 1–2 small pieces of fruit a day. It’s other sources of added sugar you might want to reconsider.
  • When you up the fruit intake, you should also up the veggies.

2. Why dried fruit and fruit juice is a no-no.

  • Fresh fruit contains a lot of fluid, which helps fill us up when ingested. But dried fruit has had all of the water removed, concentrating the sugars (and not in a good way).
    • 1/2 a cup of fresh cranberries contains less than a teaspoon of sugar. But one cup of dried cranberries contains a whopping 9 teaspoons of sugar. What?
    • Dried fruit also contains preservatives and polyunsaturated oils to stop the fruit from sticking together.
    • Plus, while our full-alarm signal is triggered after eating one or two apricots, it’s nearly impossible to stop after one or two dried ones.
  •  Fruit juice is a problem for similar reasons as dried fruit.
    • While smoothies are made by pureeing whole fruit and vegetables into a thick drink, juices involve extracting the juice only – tossing the nutrient-dense pulp.
    • Don’t try fruit juice from the stores. A single cup of orange can have 8–10 teaspoons of sugar (that’s as much as a can of Coke!). Don’t do it.

3. Great low-fructose fruits.

  • I am a big supporter of all fruit. As long as it’s not dried or mashed into juice concentrate, whole fiber fruit is always going to be a better alternative for you than highly processed snacks.
  • But if you’ve just recently cut back sugar and you want to continue sticking to low-fructose fruit (to keep from getting back on that sugar train) these are good options to stick with:
    • Kiwifruit.
    • Blueberries and raspberries.
    • Grapefruit/lemons/limes.
    • Honeydew melon.
    • Pear (with skin).
    • Coconut (although not coconut sugar).

4. The high-fructose fruits you might want to try and avoid.

  • Just Eat Real Food. But while reducing your sugar intake, I recommend limiting the following fruit wherever possible; only because of their high fructose to glucose ratio.
    • Watermelon.
    • Grapes.
    • Bananas (stick to half a banana per serve).
    • Mangos (stick to half a mango per serve).

5. How I recommend eating fruit.

  • Always eat fruit in its whole form.
  • Eat fruit as part of a meal (with things like nuts, seeds, cheese and avocado).
  • If you have fruit as a snack, add fat and protein.
  • Eat fruit that’s in season.
  • Opt for low-fructose fruit whenever you can.
  • Stick to 1–2 pieces of fruit a day.

Click here to learn more about how to give up Sugar and still enjoy the sweet things in life.

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