The 4-11 on Fruit for When You’re Trying to Lose Weight

There’s so much conflicting information about fruit out there, isn’t there? Even the weight loss authorities seem to frequently change their stance on what’s the correct amount and type of fruit to eat.

When thinking about fruit, consider a few factors:

Amount of sugar. The sweeter the fruit, the more sugar it likely contains. Fruits that are higher in sugar include pineapple and banana. You would need less of these to raise your blood sugar. Fruits that taste good and satisfy but have less sugar include berries of all kinds, and melon such as watermelon, cantaloupe and honeydew.

Acid profile. Here’s an interesting factoid borrowed from the keto experts. Acid breaks down fat. If you want to digest the fat that you do eat more efficiently, then add a tart fruit to your meal. This can include berries like strawberries, blueberries and raspberries. And let’s not forget citrus – lemons, oranges, grapefruits.

Portion size. When in doubt about the sugar content of a fruit, aim to eat half. It’s not hard to slice up an apple or banana and share with a friend.

Fruit pairings. The amount of fiber that you ingest along with something sweet makes a difference in how quickly your body processes the sugar and how high your blood sugar rises. You want to keep blood sugar on an even keel without fluctuations, to avoid weight gain and trigger diabetes as you age. Try eating your fruit snack along with a bit of protein or something fibrous like nuts.

Fruit as a small addition to a recipe, is a great idea. Artful combinations of fresh foods, like a green salad with a few pear slices, vinegar and oil, herbs, a few slivers of cheese and a sprinkle of toasted nuts make a wonderful, healthy and balanced way to enjoy fruit. You have all food types in balance, and you’ll slow down digestion thanks to the fiber and protein present.

Fruit in a smoothie. Another way to take your fruit sugar lightly is with a smoothie. Hide some nutrition in there while you’re at it. Add a spoonful or two of healthy nuts or seeds, half a banana or a cup of berries, a cup or so of plain yogurt, ice, water, and maybe a flavoring like vanilla.

Activity level. If you plan to go running for 30 minutes after your fruit snack, this is a great way to remove guilt and use up the extra energy that you got in the form of the fruit sugar. So enjoy that banana, then run it off!