I love fruits and know they're incredibly healthy and rich in antioxidants, vitamins and minerals. They also contain important phytonutrients like the antioxidants found in berries, the malic acid found in apples and the coumarins found in citrus fruits. They help prevent aging and can help prevent many different illnesses and diseases. On top of it all, they taste great!
How Much Fruit is Too Much Fruit?
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If you've ever had an all-veggie Blast, you know fruits can make a NutriBlast incredibly delicious!
The vibrant colors in fruits help give us different clues about the powerful antioxidant availability they contain. Red, blue, purple, orange, yellow, green and even white fruits bring many powerful healing phytonutrients to our bodies when consumed, so be sure to include them all in your diet!
Sometimes, though, you can have too much of a good thing. Although fruits have fructose, which doesn’t cause blood sugar spikes, they still contain plenty of sucrose and glucose (like table sugar), which do quickly raise blood sugar levels. Too much sugar can cause hormonal imbalances, making it difficult to lose or maintain weight. Sugars, particularly removed from their natural fibers (in foods) can cause a rapid rise in blood sugar levels followed by a rapid decline, ultimately causing more cravings.
Berries offer the lowest sugar content and the biggest nutritional bang for your calorie. Goji berries, blueberries, strawberries, blackberries, etc., are super good for us. If you're eating bananas, make sure they're green at the tips and bright yellow with no spots. A slightly green banana has about half the sugar of a ripe banana. Granny smith apples have less sugar than other apples have. Avocados, limes, lemons, grapefruit, papaya, peaches, plums, and berries are the fruits lowest in sugar. Dates, cherries, apples, bananas, pineapple, grapes and mangos, on the other hand, are some of the fruits with the highest.
Dried fruits are extremely rich in sugars and should be avoided if you're trying to lose weight. Of course, I do not recommend any fruit juice; it’s just way too much sugar.
Anyone wanting to lose weight should not consume more than three servings of fruit per day. And truthfully, I would prefer you only have two servings a day until major progress is made, depending on your starting weight.
A serving of fruit is one medium fruit (think an apple, pear, peach, plum) or one cup of smaller fruits, like berries or grapes.
If you don't have a weight problem or hormonal issues, then more than three servings of fruit per day may not be a problem.
Always aim for three times as many vegetables as fruit in your diet and you'll do great. Fruits are awesome foods and they do provide a bounty of healthy benefits, so Blast away! Just be sure to stick to a high veggie ratio for optimal health.
Wally Bishop, C.N.C.