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Debunking Big Myths About Fruits and Weight Loss

2 months ago

3672  0
Posted on May 16, 2024, 2 p.m.

We’ve heard many people on social media—even fitness influencers—say something like, “Stop eating fruits if you want to lose weight!” “Here are the reasons why fruits aren’t as good as you think,” and so on. 

Even whole foods like fruits have their own set of myths surrounding them when it comes to weight loss. But let's set the record straight: fruits are not the enemy of your weight loss journey. In fact, they can be your best ally. 

It's time to debunk these misconceptions and embrace the juicy truth about adding fruits into your diet for a healthier, happier you.

“Fruits are high in sugar”

One big fruit myth is that since it's sweet, it's loaded with sugar. Therefore, it’s just as sweet as cane sugar. And we know that sugar has been gaining a bad rep for weight loss.

There's a key difference between the natural sugar in fruit (fructose) and the added sugars found in other foods. Fructose only becomes a concern when you overdo it, which is pretty tough to do with natural fruit. Margolis explains. So, the sugar content in fruit is totally fine.

Plus, fruits pack a punch of nutrition with vitamins, minerals, antioxidants, and fiber. And here's the kicker—they're also loaded with water, which can help curb hunger and keep you feeling satisfied longer.

Research also shows that drinking fruit juices didn't lead to a notable increase in body weight. This study focused on diabetic Goto-Kakizaki (GK) rats and compared the effects of four different fruit juices over four weeks with sugary solutions that had a similar sugar profile and concentration.

“Don’t eat avocados if you’re on a diet”

 Avocados are indeed renowned for their high-fat content, but it's essential to understand that not all fats are created equal. Avocados are rich in monounsaturated fats, the heart-healthy kind that can actually support weight loss when consumed in moderation.

These fats can help you feel full and satisfied, potentially reducing your overall calorie intake. Moreover, avocados are packed with essential nutrients like fiber, potassium, and vitamins, making them a valuable addition to any diet. 

There’s evidence indicating that avocados might improve feelings of fullness and decrease appetite and food intake. This could be due to their potential effects on gut hormones, ultimately aiding in managing calorie intake and weight.

“Organic fruit is more nutritious “

Organic foods are not inherently more nutritious in terms of their nutrient content. Whether you choose organic or conventionally grown fruits, you're still reaping the same nutritional benefits. The vitamins, minerals, and antioxidants found in fruits remain consistent regardless of their farming method. 

However, organic fruits may hold an advantage in the potential absence of synthetic pesticides and fertilizers. While the evidence on whether organic produce is significantly healthier for you is still inconclusive, choosing organic can reduce exposure to potentially harmful chemicals. 

Some studies suggest that organic farming methods may lead to higher levels of certain beneficial compounds, although more research is needed to confirm this. Ultimately, the decision between organic and conventional fruits depends on personal preference, budget, and environmental and health considerations.

“Juices are better for a diet”

While juices can provide a quick and convenient way to consume fruits and vegetables, they may not always be the best choice for a diet. When fruits and vegetables are juiced, their natural fibers are often removed. You will lose some nutrients in the pulp, like fiber and magnesium, to name a few.

Of course, juices can still certainly be a part of a balanced diet when consumed in moderation and made from fresh, whole ingredients without added sugars. However, they should not be relied upon as the primary source of nutrition. 

Instead, focus on incorporating a variety of whole fruits and vegetables into your diet to ensure you're getting all the essential nutrients and dietary fiber your body needs for optimal health and weight management.

Or, if you love fruit juiced a bit too much but still want to retain more fiber, consider adding some of the pulp back into the juice. Alternatively, you can repurpose the pulp by adding it to other dishes like cake or muffin batters, cooked rice, or soups.

Another approach is to use a food processor or blender instead of a juicer when making fruit or vegetable juice. This method preserves the fiber-rich pulp in the juice, which promotes prolonged satiety.

This article was written for WHN by Andre Oentoro who is the founder of Breadnbeyond, an award-winning explainer video company. Andre helps businesses increase conversion rates, close more sales, and get positive ROI from explainer videos (in that order). 

As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. These statements have not been evaluated by the Food and Drug Administration. 

Opinion Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy of WHN/A4M. Any content provided by guest authors is of their own opinion and is not intended to malign any religion, ethic group, club, organization, company, individual, or anyone or anything.

Content may be edited for style and length.

References/Sources/Materials provided by:

andre@breadnbeyond.com

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8468124/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4222592/

https://pubmed.ncbi.nlm.nih.gov/20359265/

https://www.dcnewsnow.com/news/local-news/maryland/studies-show-juicing-fruits-and-veggies-loses-nutrients/

https://www.cancercenter.com/community/blog/2022/10/natural-vs-refined-sugars-what-is-the-difference

https://www.worldhealth.net/news/daily-avocados-improve-diet-quality-help-lower-cholesterol-levels/

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