Nutritionists and other health advocates have long recommended including multiple servings of fruit in a daily diet plan. And for most people, it’s a welcome tip. After all, fruit is a low-calorie, fat-free, cholesterol-free food that’s nutritious and actually tastes good. Who wouldn’t benefit from eating it?
The answer, according to some weight loss experts, is dieters. That’s because fruit contains fructose, a type of sugar that’s found naturally in certain foods. And since it’s a sugar, fructose is also a type of carbohydrate – one that can be fattening. The good news is, not all fruit is created the same.
What Diets Say About Eating Fruit and Weight Loss
Two of the most popular diet plans – low-carbohydrate diets and calorie-based diets – have different takes on eating fruit. And there’s logic to both views. Low-carb diets suggest that consuming fructose, even in a healthy, natural food like fruit, leads to insulin resistance and fat storage in the body, thereby interfering with weight loss.
Calorie-based diets, on the other hand, offer a different perspective. Because the fructose in fruits is water soluble and easy to digest, fruits are a good way to fill up without costing dieters many calories. In fact, Weight Watchers recently amended its PointsPlus program to allow unlimited fresh fruits.
But skeptics have their concerns. According to a December 10, 2010, article in the Washington Post, fruit is part of the problem when it comes to weight loss. Fruits add more carbohydrates and calories and don’t “deliver a potent enough package of vitamins, minerals and fiber” to make them worthwhile.
Gary Taubes, in his book Why We Get Fat and What to Do About It (Alfred A. Knopf, 2011), says that fruits are even worse for people predisposed to putting on weight. Taubes also notes that the kinds of fruits people eat today, like Fuji apples and Bartlett pears, are partly to blame. These modern fruits, he explains, “have been bred to be far juicier and sweeter than the wild varieties [of earlier times] and... far more fattening.”
While most weight loss experts don't advise omitting fruit completely from diet plans, many caution against overeating fruit and agree that the type of fruit consumed can make all the difference.
Good Fruit Versus Bad Fruit for Dieters
So what are good, low fructose fruits that don’t hinder weight loss? Interestingly, many of them also have the highest nutrient and antioxidant value, making them a healthy choice for dieters. Below is a list of fruits low in fructose, along with serving suggestions and fructose amounts:
- avocados – ½ fruit, 120 mg
- apricots – 1 fruit, 329 mg
- clementines – 1 fruit, 1,214 mg
- raspberries – ½ cup, 1,445 mg
- cantaloupe – ½ cup (cubes), 1,496 mg
- blackberries – ½ cup, 1,728 mg
- nectarines – 1 fruit (small), 1,767 mg
- tangerines – 1 fruit (small), 1,824 mg
- strawberries – ½ cup (sliced), 2,025 mg
- plums – 1 fruit, 2,026 mg
- grapefruit – ½ fruit (pink, red), 2,177 mg
Fruits with higher fructose levels that may be less ideal for weight loss include bananas, grapes, dates, apples, blueberries, pears and pomegranates. Still, any fresh fruit has some nutritional value, and, in limited quantities, can be beneficial to dieters.
Best Weight Loss Advice: Don’t Eliminate Fruit
If you’re trying to lose weight and you like fruit, don’t eliminate it from your diet. Many fruits contain essential vitamins, minerals, and fiber that make them important for health. But follow this important diet tip: Pay close attention to the types and amounts of fruit you choose to eat. And opt for including healthful, low-fructose vegetables in a diet plan too, like lettuce, cucumbers, mushrooms and sprouts.
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Sources:
Huget, Jennifer Larue. “Weight Watchers Allows ‘Free’ Fruit But Reservations Persist.” The Washington Post (December 21, 2010).
Taubes, Gary. Why We Get Fat And What to Do About It. New York: Alfred A. Knopf, 2011.
Susie Yakowicz - Susie Yakowicz is a Minnesota freelance writer whose work has appeared in dozens of publications for children and adults.
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