Will Too Much Fruit Make Me Fat?

Editor's Note: This is a contribution by Krista Haynes, R.D.

Those hoping to lose weight are sometimes scared to Blast - you want your drink to taste good, but you don't want to use too many fruits because fruits equal sugar, which can curb weight loss, right?

Well, generally speaking, NO. Fruits can be an exceptionally healthy part of one's diet. They're not only rich in antioxidants, vitamins, minerals, and other phytochemicals, fruits also provide anti-aging properties and may help prevent certain diseases or ailments. In addition, they're delicious! However, the way you use fruit may or may not contribute to constant struggles with weight management. I want to give you the low down on the question we've all been pondering: Will too much fruit make me fat? 

To build a NutriBlast, we recommend you start by filling half of the cup with leafy greens, then top it with fruit, veggies, and boosts, followed by a liquid of your choice. However, I often see folks hesitant to deviate from an all fruit recipe to an all green NutriBlast consisting of kale, spinach, broccoli, or collards for fear they will not like the taste. As humans, we are naturally drawn to sweet foods and often shun those that are bitter. But, as David Wolfe always says, “The more bitter the better!” Not only do these bitter veggies supply valuable nutrients, they also blunt the blood sugar surge that fruit may produce if consumed on its own. Balanced blood sugar is one of the first lines of defense against cravings, altered metabolism, hormonal imbalance, and weight fluctuations. I guarantee you’ll be surprised at how mild these greens taste when combined with other ingredients. Go on, give it a try! 

According to a study found in the International Journal of Obesity, study participants were less likely to experience satiation and appetite suppression when given fruits or fruit juice prior to a meal. I don’t know about you, but if left unsatisfied, I reach for additional food (i.e. additional calories), which could lead to weight gain.  
 
What other mechanisms might be at play?

1. Liquid calories (pure fruit juice) do not register in our brain like whole food calories.

The body regulates hunger and thirst though different mechanisms. People don’t often think to reduce overall food consumption when also including juice or other calorie-filled beverages into their day. In the previous study, participants ate about 400 additional calories when they started lunch with a fruit juice compared to when they started with solid fruit containing fiber. The beauty of a NutriBlast is that the fiber that's retained after Blasting works to your benefit, helping to fill you up and slow the absorption of carbohydrates into the bloodstream. This bulk tricks the brain into thinking you're eating vs. drinking your food. 
 
2. Most fruits are higher in sugar and calories than vegetables
Any calorie counter will prove that fruits in general contain more calories and sugar than their vegetable counterparts. As the old equation goes, excess calories = excess weight. Therefore, by filling your cup mostly with vegetables, the space left to overpack it with fruit is limited. 
 
3. Various fruits impact blood sugar differently
The good news is that not all fruits are alike. Certain fruits impact your blood sugar more than others. Opt for fruits lower on the glycemic index, meaning they're less likely to cause a rapid surge of glucose (sugar) through your bloodstream when consumed. Avoiding this surge prevents those highs and lows that often lead to mood swings, cravings, energy spikes, fatigue, and metabolic confusion. 
 
Check out these articles for low sugar options! 
 
 
 
4. Mix it up!  
Include other vegetables, nuts, seeds, and superfoods to help round out your NutriBlast. Not only will the diversity of nutrients provide you with a well-balanced meal or snack, but the healthy fiber, fats, and proteins found in these additional ingredients help slow down the digestive process and provide satiation as well as balanced blood sugar.  
 
In summary, adding more fruit to your diet might be counterproductive when it comes to weight loss. If you tell people to add something to their diet, you're going to potentially have no weight loss, even with fruits. It is important to emphasize the overall diet in order to help regulate weight and health.  
 
At the end of the day, balance, moderation, a healthy digestion, and blood sugar stabilization are key for weight loss success. So enjoy a couple fruits each day and combine them with other fun NutriBlast ingredients to reap the benefits without worrying about your waistline.