Many attributes are there that makes fruits the healthiest sources of foods. Not only has its taste that helped to count it as an alluring food source but also its nutrients and calorie density. It is a pure source of natural sugar, various vitamins, minerals, antioxidants and other essential nutrients. People who are overweight mostly believe eating fruit helps substantially to lose weight.
It is true that fruit-based dishes are low-calorie food which helps to burn fat. It contains much nutrition that prevents your body to develop fat. This is not true for all fruits. Some fruits help to store fat and gain weight. But most of the people are unaware of it. They think all fruits keep their weight in check. Even the fruits that are effective in lowering body weight may result opposite if not taken in moderate level and process.
Factors that make Fruits Fattening
Some fruits are high calorie with high fat and sugar content but very low in fiber. These characteristics make them high energy density, which is the riskiest factor for making you over weight. If you eat such a fruits that provide more calorie than you burn, it will definitely cause weight gain. Some fruits contain three times more calories than most of the non-starchy vegetables. So if you consume too much of such fruits then it will create the problem with your weight.
When you eat too much of particular fruit then there is a chance of getting enough fat in your body. This is why you need to understand the daily dietary requirements. If you are a 25-year-old woman then your requirement of calorie will not be same as a woman of 35 years old. Some fruits are energy dense, which needs to be consumed little carefully.
Of course, fruits salad is very beneficial for health but most of the time it is seen that it is made with various additive and sugar content which increases the calorie content of this dish. On the other hand, you consume too much of it without being conscious. Fruits salad contains too much fructose which makes vulnerable you fat ginning possibility.
Most of the people like to drink fruit juice, which is very delicious for them, but fruits juice contain less fiber and other multivitamin element. When you consume whole fruit your helps to slow your sugar absorption. At the same time, whole fruits help you to make your bowel movement regular. Some producer of fruit juice adds extra fructose-containing sugar, which influences blood sugar.
Dried fruit that is another source of fruit that contains almost no water. This is why dried fruits are mostly sugar containing fruit which makes you risky of fat in your tummy. Besides some preservatives and additives are included in the dried fruit which is extremely harmful for making your belly unhealthy.
Mango Daiquiris and Dessert Wines
Many people like to have dessert made with various fruits and wines, which has excessive amount of sugar that leads to gain fat in your body. Mango daiquiris contain toxic sugar and sugar syrup that is not good for your fit health. These foods contain raises sugar level in the blood, which causes to develop unwanted fat in the body.
So you have to be little tricky and strategic in choosing your tight fruit source if you want to avoid extra fat. At the same time, it is also important to have right fruits in moderate level so that you do not have any risk of developing unwanted health problem.
Is Fruit Sugar Bad Sugar?
The sugar in fruit has both glucose and fructose, like industrial sugar in other foods such as cookies and cakes. This can be a problem for people who have diabetes. They must be mindful of the number of carbohydrates in their diets. For most people, the merits of fruits outweigh the risk of consuming sugar in fruits. Fruits remain part of healthy diet.
Nutritional Profile of Fruit
Even though fruits contain sugar, they also contain variety of healthy nutrients like vitamins, antioxidants, minerals, water and most importantly fiber. Your body absorbs the sugar slowly because of fiber content of the fruits. Slow absorption of sugar does not cause rapid spike and subsequent crash in blood sugar, which can happen when too much of industrial sugar is consumed. Furthermore, in relation to volume, fruits usually contain less amount of sugar than other sugary treats like ice cream, in accordance with registered dietitian Joy Dubost. There are 3.5 grams of sugar in half a cup of strawberries, but the same amount of ice cream contains 15 grams of sugar.
High and Low-Sugar Fruits
In case, you are watching your consumption of sugar, some fruits can be better than others can. Pears, kiwi, mangoes, pineapples, grapes, cherries, bananas and apples contain more than 10 grams of sugar per serving and are considered to be high-sugar fruits, in accordance with The Paleo Diet website. Figs, grapefruits, guava, papaya and strawberries have less than 7 grams of sugar per serving.
Consumption of too much sugar can be harmful regardless of its sources. It is important to watch sugar consumption even if it is from fruit. Sugar intake for men and women should be 36 grams and 26 grams respectively, as recommended by The American Heart Association. The United States Department of Agriculture recommends two cups of fruits per day, for both women and men aged 19 to 30. The recommended amount may vary depending on which fruit you are consuming. Two cups of sliced bananas can contain 36 grams of sugar, which is maximum amount of recommended sugar intake. It is useful to know how much sugar other fruits contain per cup. One cup of grapes contains 23 grams of sugar. One cup of sliced orange contains 17 grams of sugar. One cup of sliced pineapples contains 16 grams of sugar. One cup of sliced apple contains 13 grams of sugar. One cup of strawberries contains 7 grams of sugar. One cup of blackberries contains 7 grams of sugar.
Fruit sugar is not bad sugar. Nonetheless, overconsumption of fruit sugar can have negative effects. Relevantly sugar from whole fruits is usually coated in fiber. This fiber goes missing when whole fruits get processed to make fruit juice. Sugar from whole fruit is better than sugar from fruit juices, processed foods or table sugar. But the limit on maximum intake still remains. Actually, many Americans do not consume as much fruit sugar as they should. There is nothing to worry about when it comes to consuming fruit sugar within recommended limit.
Is Dried Fruit Fattening?
Dried fruit itself is not unhealthy or fattening without few exceptions. Nonetheless, how much of which dried fruit we eat determines whether it is going to have fattening or negative effects. Learning about serving size and nutrient content or ingredient information of dried fruit can reveal how much of which dried fruit can have fattening effects. Excess calories that remains unused, get stored as fat, having fattening effects. Eating dried fruits will not automatically result in excess calories in the body unless we overeat it.
Typically, people are with the idea that dried fruits are packed with calories, as they are high in sugar. But, actually, this is a wrong idea. Per serving, most dry fruits do not contain more calories or sugar than their fresh versions. With water gone, dried fruits are still good sources of fiber, potassium, iron and antioxidants.
Due to dehydration, the portion size of a fruit shrinks by about three-quarters. One cup of fresh apricots can amount to ¼ cup when dehydrated. Even though the size shrinks, the amount of sugar or calories remains almost the same. For instance, there are 74 calories and 14.5 grams of naturally occurring sugar in one cup of fresh apricot halves. When it comes to ¼ cup of dried apricots halves, there are 78 calories, 17 grams of sugar.
In case you eat more than one serving or ¼ cup of dried fruit, the calorie intake will increase. Dried fruit is tasty and less filling than fresh fruit as the water goes missing. In order to watch your calorie intake, it is useful not to eat right out of the package and to measure out ¼ cup of dried fruit before you eat.
Some dried fruits such as cranberries get added with sugar before getting dried. Cranberries taste little bitter. Dried cranberries can taste the same without added sugar. The added sugar causes increase in calories. For instance, there are 4 grams of sugar and 46 calories in one cup of cranberries. There are 93 calories and 20 grams of sugar in ¼ cup of cranberries.
Dried fruit is similar to fresh fruit in terms of nutrient content. Vitamin C content can be little lower in dried fruit than fresh fruit. It’s because fruit needs exposure to heat dehydration and that makes vitamins deteriorate. Dried fruits are still far more nutritious than junk foods such as chocolate bars, potato chips, candy, etc. Dried fruits are certainly more nutritious than refined flour snacks like cereal bars, crackers, pretzels, etc.
Some dried fruits like apricots and raisins get treated with chemical or Sulphur-oxide before they’re dried. Due to the preservative, dried fruit can retain original color. Some people can experience asthma-like reactions due to Sulphur-oxide used in dried fruits. Organic dried fruit is better. It is not treated with chemical. It tastes more like fresh version and is darker in color.
Dried fruits can be healthy snack food. They can also be added to oatmeal, plain yogurt, loaves, homemade muffins, whole grain breakfast cereals, etc.
Below are Nutrient Contents of some Dried Fruits
1.4 cups of raisins contain 21.5 grams of sugar, 108 calories, 0.7 milligrams of iron, 272 milligrams of potassium and 1.3 grams of fiber. 1.4 cups of sweetened cranberries contain 0.2 milligrams of iron, 12 milligrams of potassium, 1.7 grams of fiber, 20 grams of sugar and 93 calories. One piece or 24 grams of date contains 0.2 milligrams of iron, 167 milligrams of potassium, 1.6 grams of fiber, 16 grams of sugar and 66 calories. Three pieces of figs contain 0.5 milligrams of iron, 171 milligrams potassium, 2.4 grams of fiber, 12 grams of sugar and 63 calories. ¼ cup of apricot halves contains 0.9 milligrams of iron, 378 milligrams of potassium, 2.4 grams of fiber, 17 grams of sugar and 78 calories.
Information on nutrient content of dried fruits is useful. It is good to eat dried fruits in relation to recommended daily calorie intake for you and how many calories you are consuming from other foods on a day. This way you can avoid having excess calories and fattening effects while eating dried fruits. It is also good to be more cautious about dried fruits that have added sugar or chemical. It is definitely better to eat organic dried fruits.