Is it true that fruits are fattening?

There are those who wonder if fruits are fattening. In fact, today it is common for people who are on some type of diet to lose weight to stop eating certain fruits for fear of gaining weight . Is it correct to do this? Do fruits increase body weight?

Regarding this topic there are many myths and controversies, since they are natural foods that contain sugar. Because of this, many consider that eating them increases weight or that it is only convenient to eat them at certain times. To know more about it, it is important to talk about fructose and other components of this food.

 

What kind of sugar do fruits have?

The sugar in fruit is called fructose , a simple carbohydrate that is also found in honey. It is a natural sugar that is absorbed in the intestine and passes to the liver , where it is rapidly metabolized to glucose. In addition, it is responsible for giving the sweet taste to food.

 

However, fructose can also be obtained chemically, which is why it is present in much of processed foods, such as carbonated drinks, candy, smoothies, and so on. It should be noted that in this case it is present by the industrial aggregate.

Many people avoid consuming fruits for fear of gaining weight. There is a belief that its natural sugars increase weight.

The problem with fructose

In recent years, fructose has received a lot of negative attention, since several studies in humans suggest that its excessive consumption produces unfavorable metabolic results , such as an increase in fat in the liver, a lower sensitivity to insulin, among others.

 

However, when fructose is consumed naturally, as in fruits, it is not harmful. As mentioned before, the damage occurs when there is a high consumption of processed products that contain it.

 

It may interest  you. What are the differences between glucose and fructose?

 

Fruits are a source of nutrients

Now, it is important to note that fruits do not only contain fructose. In addition to these natural sugars , they contain other beneficial substances such as the following:

 

Phytosterols, flavonoids and other antioxidants.

Vitamins and minerals.

Dietary fiber.

Water.

All of these fulfill different functions in the body and, if consumed daily, contribute to maintaining good health. In fact, the World Health Organization (WHO) highlights that fruits and vegetables are important components of a healthy diet.

 

Low consumption of these foods is associated with poor health and an increased risk of non-communicable diseases, such as cardiovascular disease, obesity, and certain types of cancer.

 

Is it true that fruits are fattening?

It is time to tear down this myth. Fruits are not fattening and, on the contrary, contribute to maintaining a healthy and stable weight. By introducing them into the regular diet, not only their natural sugars are obtained, but also their antioxidants, vitamins, minerals, fiber and more.

 

Therefore, far from being a detrimental food for the diet, they provide benefits on the immune system , cardiovascular health, respiratory system and mood.

Far from causing adverse effects on body weight, fruits help prevent overweight and associated diseases.

Whole fruit is better

To take full advantage of the components of the fruits, it is advisable to consume the whole piece and not in the form of juices. This is because, when squeezed, fruits lose many of their beneficial substances, as is the case with dietary fiber .

 

Benefits of consuming fruit

As we have already mentioned, consuming fruits, within the framework of a diet abundant in vegetable products, contributes to the prevention of certain metabolic diseases. Specifically, it helps:

 

Prevent weight gain

Reduce the risk of obesity.

Prevent some types of cancers .

Prevent heart problems.

Recommendations of fruit consumption

As part of a healthy diet low in fat, sugar, and sodium, the World Health Organization (WHO) recommends consuming more than 400 grams of fruits and vegetables a day to improve overall health. This translates to consuming 3 to 5 fruits each day.

 

Fruits are not fattening and healthy

It is important to bear in mind that fruits, in addition to containing natural sugar (fructose), also provide many other substances that are beneficial for the body. However, this does not mean that only the consumption of fruits helps you lose weight. It is necessary to ensure a balanced diet, with all groups of nutrients. In addition, you also have to lead an active life.