Myth Buster: Fruits Do NOT contribute to weight gain

If you’re not physically active, over-eating fruit can contribute to massive weight gain.

Yes fruits have a lot of fiber and many wonderful nutrients but this doesn’t mean you solely depend on them for all nutrients. How about veggies? Veggies are extremely low in calories compared to fruit, more filling and packed with a lot more nutrients.

For weight loss, the goal is to constantly keep your blood sugar stable by consuming slow digesting foods that do not call for insulin due to a glucose overload.

Any food item that quickly raises your blood sugar, prompting the pancreas to release insulin fast, to counter the effect, automatically causes the body to go into fat storage mode!!

Sugar/glucose has a glycemic index of 100 and it’s the 1 item that raises blood sugar the fastest! Do you now see why over eating fruits can cause weight gain?

Fruits do indeed have natural sugar however this natural sugar still impacts blood levels the same way a spoonful of table sugar does…..period. This is the same reason diabetics have to be careful when it comes to eating fruits because of its impact of blood sugar levels.

I know that most of you think about what tastes good and yes fruits are sweet but do not entirely replace your veggies with fruits.

Lets look at that fruit salad that you had for lunch and dinner or snack…

1 cup of mango = 99 calories, 23g of sugar

1 cp of pineapple – 82 calories, 16g of sugar

1 cup of sliced banana = 200 calories, 28g sugar

Your fruit salad for the day got you 382 calories with 67g of sugar….You might as well have had a snickers chocolate bar  for ONLY 250 calories, 26g of sugar…

The calories in fruits add up quickly and the body doesn’t give them any special treatment just because “they came from fruit”. All calories are treated the same as it pertains to the question “are you eating more calories that you’re expending?” If the answer is YES…..then weight gain is imminent.

You can afford to overindulge in vegetables because they are extremely low in calories, do not spike your blood sugar, they keep you full longer, and supply you with even more nutrients.

I’m hoping that we can now understand why these are no healthy weight loss regimens:

– Having a huge bowl of fruit salad for lunch or dinner or both. This is a sugar overload that gives you energy (sugar rush), followed by a crash and exhaustion then more hunger. A meal must comprise of protein, carbs and veggies.

– Consuming 2 liters of fruit smoothies or juice all day for weight loss is a huge no-no. Its not sustainable neither does it nourish your body.

Eat more green vegetables not only cooked veggies (spinach, kale, cabbage) experiment with raw vegetables/salads which benefit the body greatly.

Fruits salads are to be enjoyed in small portions once every couple of weeks, not every single day.

Healthy living is all about moderation. Pick fruits with low GI (glycemic Index) such as grapefruit/malimau, apples, berries, grapes, pears, peaches, plums and even these are to be consumed in moderation.  Bread, cakes, cookies….most refined wheat products also fall in the High GI category and also spike blood sugar hence why I also advocate for consuming wheat products in moderation.

“The Food You Eat Can Be Either The Safest And Most Powerful Form Of Medicine Or The Slowest Form Of Poison”

#ChooseWisely

2017-12-05T13:39:42+00:00 By |Other|33 Comments

33 Comments

  1. Sue Suzanne April 24, 2015 at 3:37 am - Reply

    Quite enlightening. Now I know better than to down that bowl of fruits each fortnight! As always, thanks Jane for the trouble taken to keep us informed.

  2. Nancy January 26, 2018 at 12:16 pm - Reply

    Thank you for opening my eyes. Eating fruit salad and food for lunch is dangerous. Thank you for the useful information.

  3. Anne Soita January 26, 2018 at 12:23 pm - Reply

    I have been doing the wrong thing actually. I know where I went wrong. Thanks Jane Mukami

  4. Rachel Muhadi January 26, 2018 at 12:53 pm - Reply

    Wow! And I thought I could have fruit salad replace my supper!

  5. Maggie January 26, 2018 at 12:54 pm - Reply

    Oh my goodness no wonder I get so hungry after chowing down that bowl laden with fruit ….😥😥

  6. carol January 26, 2018 at 12:57 pm - Reply

    nice

  7. Charity Ndungu January 26, 2018 at 1:12 pm - Reply

    And the way I have been eating fruits. Thanks Jane mukami for your advice

  8. Cate January 26, 2018 at 1:17 pm - Reply

    Waa thanks for the knowledge

  9. Jane January 26, 2018 at 1:34 pm - Reply

    Thanks for this enlightenment

  10. rahab January 26, 2018 at 2:06 pm - Reply

    now i know thank you jane,blesssings..

  11. Ruth Nyambura January 26, 2018 at 3:01 pm - Reply

    Waaa thankyou I know now

  12. Lydia January 26, 2018 at 3:15 pm - Reply

    Thanks jane this is so informative

  13. Brth January 26, 2018 at 3:17 pm - Reply

    Thanks for this. Quite informative

  14. Rebecca January 26, 2018 at 5:40 pm - Reply

    Thanks Jane for this wisdom. You are simply awesome

  15. priscah January 26, 2018 at 6:39 pm - Reply

    Now I understand why I constantly keep gaining weight.I always replace meals with fruits. Thanks Jane

  16. Ephy January 27, 2018 at 4:25 am - Reply

    Woi thanks for enlightening now I know

  17. Pascalia January 27, 2018 at 4:49 am - Reply

    Quite informative. Thanks Jane!

  18. rose January 27, 2018 at 5:21 am - Reply

    thanks for the information Jane. now I get it and will be more careful especially in this season of mangoes! God help me!

  19. Joe Rose Edith January 27, 2018 at 5:57 am - Reply

    I tried to avoid reading this when it was posted yesterday but its t kept disturbing me throughout the night hence I wake up and convinced myself to read this, only to realized that I have developed a good relationship with fruits especially mangoes against veges. I apologize to myself n thanks this wonderful lady Jane Mukami for this information. I must make a turn around.

  20. Carol January 27, 2018 at 6:28 am - Reply

    Thanks Jane.now I know

  21. Angela January 27, 2018 at 7:10 am - Reply

    Uuuuuuiiii….. my biggest mistake. Thank you so much for educating me.

  22. Ovie January 27, 2018 at 7:13 am - Reply

    This is totally enlightening. Thank you Jane

  23. Everlyne January 27, 2018 at 8:18 am - Reply

    Waw now i lnow

  24. Poonam January 27, 2018 at 9:54 am - Reply

    That’s very helpful.
    Thank you Jane for the eye opener.

  25. Susan January 27, 2018 at 12:57 pm - Reply

    At least I knew dis…

  26. Liz January 27, 2018 at 3:46 pm - Reply

    I’ve been wondering why I don’t loose weight it’s bin super for two weeks a full bowl of fruits thinking it’s way kumbe am damn wrong thanks for info

  27. faith January 27, 2018 at 7:08 pm - Reply

    Thanks Jane for enlighting us…honestly,didn’t know this….God bless you

  28. Njogu January 28, 2018 at 4:51 am - Reply

    Thank you

  29. Esther January 28, 2018 at 6:24 am - Reply

    Now I know! I’ll do more vegetables and salads. I’ve been doing sweet smoothies for breakfast; mango, banana then adding other available fruits.

    Thank you Jane!

  30. Aggy Amenya January 28, 2018 at 12:38 pm - Reply

    Thanks very for this important advice,

  31. jacinta mbaka January 28, 2018 at 4:47 pm - Reply

    Comment…now enlightened!

  32. Grace January 29, 2018 at 10:59 am - Reply

    Thanks Jane for enlightening us. i now know why i keep on adding weight. i replaced my dinner with fruits.

  33. Liz Gitau January 31, 2018 at 3:18 pm - Reply

    Thx Jane for enlightening me I was doing it wrong

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