Does Fruit Make You Fat?


With a vast amount of information right at your fingertips, losing fat is easier than ever now.

As we’ve discussed in previous articles, the bottom line to fat loss is eating less than your burning. Ideally, your diet should encompass foods that are dense in micronutrients,  fiber, and beneficial to your gut biome. Quite frankly though, there are plenty of people who have proven even while eating complete junk, the key to fat loss is eating in a deficit.

So if you just need to monitor your calories and activity, why are there people who claim that fruit is the cause for fat gain? 

Although it’s more seamless than ever to find a diet that works for your goals, there is still a vast amount of pseudoscience floating around the internet. One of the most popular and somewhat debated claims is that fruit is fattening and doesn’t have a place in a fat loss diet.

In this article, we’re going to talk shop and debunk this myth once and for all.

The Truth

How there are people who have deemed fruit as unhealthy is beyond me. Sadly, there are numerous health coaches and doctors who tell people daily that you will get fat if you eat fruit.

The most common arguments against consuming fruit are that:

“Fruit is high-calorie”

“Your body can’t process the sugar in fruit”

“Fructose makes you fat”

It’s actually quite difficult to overeat on fruits as they are not very calorically dense.

A cup of most fruits average in at less than 100 calories. Whereas, take 100 calories of nuts; you’re easily getting about ⅓ less of the volume and hardly any micronutrients. 

The key to preventing overconsumption (overeating) is to load up on low-calorie foods. You’d be hard-pressed to find someone who can eat 500 calories of watermelon just as easily as 500 calories of almonds.

Calories aside, across the board, fruits provide a number of health benefits including improved digestion, better nutrient absorption, and reduced inflammation.

Here are the high points:

Blueberries, pomegranates, raspberries, and blackberries are exceptionally high in antioxidants, a direct boost to your immune system.

Apples not only contain a high amount of fiber, vitamin C, potassium, and vitamin K, they also provide a large amount of pectin. Pectin is a prebiotic fiber that feeds the good bacteria in your gut and helps improve digestion and metabolic health.

Going hand in hand with gut health, vitamin C packed fruit (citrus fruits) improves your body's ability to absorb nutrients. This is critical, especially for our competitive athletes who cut weight but need to maintain their peak performance.

Another duo you want to consider if you’re an athlete or highly active individual is grapes and bananas. No matter your age, goals, or sports, both grapes, and bananas are highly beneficial to individuals who tear down their muscles regularly and sweat a lot during their training.

If you incorporate a lot of resistance training, grapes might help in alleviating the soreness of muscles as they’ve been shown to reduce inflammation due to their high amounts of anthocyanins and resveratrol. 

Bananas, another gem especially for athletes, are supercharged with potassium: a critical mineral that moderates hydration. A medium banana provides 12% of the RDI for this mineral.

The better hydrated you are, the less likely you are to get injured during a long training session.

The Bottom Line 

Elimination diets are excellent in determining whether a food has a positive or negative effect on your gut.

However, you’re much better off eliminating a food source that’s processed or filled with additives instead of quite literally taking all fruit off the table.

Although there are individuals who should avoid some fruits in larger quantities, this group is far and few and will likely be aware of these allergies.

There are numerous benefits to including fruit in your diet especially if you have a bigger appetite.

Wherever you are in your fitness journey, you should have healthy habits with both your diet and training regime.

This includes not fearing certain food groups and dieting flexibly.

If you’re looking to up your micronutrients, even more, check out our brand new Greens Drink.

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