Written by Jordyn King, BS, MS

Myth or Fact: Is it okay to consume fruits while promoting weight loss? 

I’ve always been asked as a nutrition professional, is it okay to consume fruits while losing weight? The answer is always YES! Incorporating fruits into your diet still maintains weight loss benefits. In general, fruit is a natural made plant food that includes many vitamins, fiber, and other nutrients that supports a healthy fresh diet. Fruits are generally low in calories and high in fiber which promote weight loss. However fruits are somewhat high in carbohydrates, which may confuse people in thinking, “how will this help me in maining my long term weight?” loss. We shouldnt be scared of eating carbs while losing weight. Consuming fruit is linked to lowering body fat and lowering the risk of diabetes, high blood pressure, cancer and heart disease. Different fruits can bring fullness to your body and energy as well. In conclusion, food is an essential part of a healthy diet that can promote weight loss.

Benefits of fruits it has to offer: 

The Myth of High carbohydrates and fruit 

High carbohydrate content can fit into a healthy diet especially consuming fruits. We have to understand that carbohydrates aren’t bad for us but some foods may be healthier than others. Carbohydrates over the years have somewhat become a bad rap especially when it comes to weight gain and not promoting weight loss. However, carbohydrates aren’t necessarily bad for you when you consume them in moderation. Carbohydrates are a type of macro nutrient found in many foods and drinks that are naturally in plant-based foods such as grains or rice. There are three main types of carbohydrates which include sugar, starch, and fiber. However, carbohydrates are vital to your health for a number of reasons including providing energy, protecting against disease and controlling weight loss. Choosing to consume fruits that will include high carbohydrate content will help promote your weight loss journey. Keep in mind eating fruits daily can help relieve satiety. Limiting foods that include added sugars, unnatural high carbohydrates snacks or processed foods such as sugary drinks will help your long term weight loss.  Instead, go for more fruit-based snacks and see how you feel after compared to regular processed snacks. 

Fiber 

Some ways to increase your dietary fiber intake is to consume fresh fruits as either desserts or snacks in between meals. Fruits can come in all different shapes and sizes. Additionally, fruits can be a big difference between fiber and carbohydrate content when compared. The fiber in fruits work towards your weight loss journey. Fiber is one of the nutrients that can help you keep full and increase your unlikelihood of snacking between meals. Additionally, in some research fiber benefits include improvement in bowel function, lower cholesterol levels, lower triglyceride levels, help relieve constipation and prevent certain chronic diseases. Some high fiber fruits  include Avocado, Kiwi, Cherries, Oranges, Bananas , Strawberries, Peaches, and Grapes. Leaving the skin on fruits and vegetables or consuming them raw provide more nutrients and vitamins to become absorbed in the body. Thus, sticking to raw vegetables include all of the fiber and nutrients a fruit has to offer

Antioxidants

 Fruits can also be high in antioxidants which help protect the body from oxidative stress levels and may lower the risks of some certain chronic diseases such as cancer or diabetes. Antioxidants primary effect in the body is the inhibition of the formation of free radicals. Antioxidants prevent free radicals from forming, allowing the body to fight off certain cancers or diseases. Additionally, antioxidant aid in skin, hair and nails in particular to stay stronger as a result. Fruits that contain the highest level of antioxidants include blackberries, blueberries, cranberries and oranges. By incorporating one or more fruits into your daily diet your body can greatly benefit from the results of antioxidants. 

Phytochemicals

Phytochemicals are chemicals produced by plants. Phytochemicals will give fruits and vegetables their natural color. Phytochemicals include vitamin C, Vitamin E and Polyphenols including flavonoids. Fruits are the most abundant sources of phytochemicals along with vegetables. Phytochemicals benefit mainly due to their high antioxidant activity. Phytochemicals have also been said from research that it may help lower risk of cancers, heart disease, blood clots, high blood pressure, high cholesterol and diabetes. The best way to get the benefits from phytochemicals is consuming a variety of fruits. 

Fruits and high fat content 

Fruits can be high in fat content such as avocados, coconuts, etc. However, the body needs the right portion of fat in promoting health benefits and weight loss. Keep in mind, if fat is too high in the body, the sugar levels in the body will increase eventually causing potential diabetes or several other diseases. However, consuming moderated fat prevents the flow of sugar into the cells because it blocks the presence of sugar. Moderated fat containing foods can be found in all types of fruit and vegetables. Consuming high fat natural fruit is not a problem when promoting weight loss as long as it’s within reasonable limits. An example can include consuming half an avocado daily instead of a whole avocado. 
IN Conclusion..

Using low calorie foods including fruit to replace high calorie processed foods can help aid in a calorie deficit which is necessary for weight loss. Remember, each fruit is a big difference between their fiber, vitamins, nutrients and carbohydrate content. A calorie deficit occurs when you expend more calories than you take which forces the body to store off those unwanted calories taking out some form of fat from the body which causes weight loss. Keep in mind, it’s best to consume fruit in their raw form rather than juiced fruit. When the fruit is juiced, it loses some of its nutrients and vitamins while in a juicing process. For example, one large orange can meet 163% of your daily needs of vitamin C and to promote your immune health rather than orange juice containing more sugar and less of its natural nutrients. Snacking on whole foods instead of high calorie candies or chips can significantly reduce calorie intake and promote your weight loss journey. Some people may be limited to fruit intake such as diabetics however, consuming fruit in moderation is key. Keep in mind as well, simply eating just fruit is not the key to losing weight. Thus, having a balanced diet of whole foods alongside with daily physical activities is key to weight loss.

If you are interested in a long-term weight loss solution, check out The Millennial Nutritionist’s 3 month weight loss program. Through calorie tracking and sustainability lifestyle changes, many clients have successful weight loss during the program and after. Get started today!