Super Clean Fast Food
We all know fruit contains sugar. But did you know that fruit can contribute to your sugar addiction and your inability to drop the unwanted weight? Don’t get me wrong, the vitamins, minerals and antioxidants in fruit are all very good for you but here are some things to consider when eating fruit.
Some fruits are better for you than others.
Sweeter fruits like bananas, mangos and grapes can raise blood sugar pretty quickly because they have more sugar and less ﬁber. If you are trying to loose weight stick with lower-sugar options like blueberries or raspberries. Most people think that eating an apple a day is good for you but one medium apple contains a whopping 19g of sugar!
Berries are the way to go!
Blueberries are packed with nutrients, ﬁber, antioxidants and all kinds of other goodness that lower their sugar impact. Fiber and nutrients in blueberries are the reason they’re relatively low on the glycemic index, despite their sugar content. Studies show blueberries can actually help normalise blood sugar levels and reduce your risk for diabetes.
Fruit and Protein together reduce the impact of sugar.
Protein and healthy fat can help reduce the impact of the fruit’s sugar. Try apple slices with a tablespoon of almond butter, its delicious! Also remember that avocado, olives and coconut, are low-sugar fruits that contain healthy fat.
Dried fruit should be treated like lollies.
Stay away! Dried fruit has way more sugar than fresh fruit, sometimes up to 3 times as much. Worse still, your brain doesn’t know how to say no because fructose doesn’t signal to your brain when you’re full. One cup of fresh cranberries contains 4g of sugar and one cup of dried cranberries contains a whopping 70g. Can you believe it?!
Fruit juice does not count as fruit.
When food is “unwrapped” from its ﬁber it’s left without its protective phytonutrients, vitamins, and minerals, and its sugar impact is exponentially increased. When juicing fruit, it strips most of the fiber, creating a huge sugar surge. If you want to drink juice stick to vegetable juice (and juice it yourself).
Fruit-on-the-bottom yogurt can have as much sugar as a chocolate bar.
Stay far away from any yoghurt that has fruit on the bottom. If you want to eat fruit with yoghurt make sure it is fresh fruit. Greek yoghurt should contain less than 7g of sugar per serve (227g) and at least 20g of protein. Always read the nutritional chart before you put anything in your trolly!