WEIGHT LOSS & NUTRITION

6 Ways You’re Eating Fruit Wrong

  • 1) You Think All Fruit Is Created Equal
    1 / 6 1) You Think All Fruit Is Created Equal

    Torn between a cup of pineapple or a bowl of blueberries? 

    While both contain good-for-you vitamins (pineapple is a good source of folate and vitamin B6, and blueberries are chock-full of fiber and vitamin C), they have very different amounts of carbs, sugar, and fiber. 

    “The fruits that are best are those that have the highest levels of polyphenols [chemicals that fight inflammation] and the lowest glycemic index,” says Barry Sears, M.D., author of The Mediterranean Zone

    The glycemic index (GI) refers to how quickly (or slowly) a food will increase your blood glucose levels; lower GI fruits are generally better picks because they’re digested more slowly, so they won’t spike your blood sugar levels and will keep you full longer.

    A sure-fire winner: berries, which are high in polyphenols and have a low GI value. 

    “As a whole, most fruits that are darker in color, like dark-skinned grapes, are richer in antioxidants and contain less sugar per serving than lighter colored fruits, such as bananas and melons,” says Keith Kantor, Ph.D., a nutritionist and author of the Green Box Foods League of Nutritious Justice.

    Related: Can Fruit Sugar Hurt Your Weight Loss Or Health

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  • 2) You're Not Making Different Choices Based On Your Hunger Level
    2 / 6 2) You're Not Making Different Choices Based On Your Hunger Level

    Is your belly growling and dinner’s still a few hours away? Or do you just want a little something to sate your sweet tooth?

    Sort it out before deciding what to munch on. 

    A large apple, for example, has 120 calories, but a small one only has 53. 

    Meanwhile, don’t make the mistake of (literally) comparing apples and oranges when making your selection: A large orange and a small apple have about the same number of calories, says Suzanne Fisher, R.D.N., a Florida-based dietitian. 

    Confused? You can quickly compare nutritional info by visiting a site like CalorieKing.

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  • 3) You're Eating Fruit In Isolation
    3 / 6 3) You're Eating Fruit In Isolation

    While a piece of fruit by itself is certainly way better than a candy bar, it still has the potential to make your blood sugar rise and then crash. 

    Pairing it with some protein—say, a piece of cheese or a dab of nut butter—eliminates that problem, says Dr. Sears. 

    “The fruit will increase insulin levels, and the protein increases the hormone glucagon. These two hormones work together to stabilize blood sugar levels.”

    It’s especially important to eat some protein with your fruit if you’re diabetic orprediabetic; otherwise you may start to feel symptoms of hyperglycemia, such as a rapid heartbeat.

    Related: Eating Fruits And Vegetables Could Make You As Happy As Getting A Job

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  • 4) You're Not Buying Organic
    4 / 6 4) You're Not Buying Organic

    Yes, it costs more, but many experts think it’s worth it—at least when it comes to certain varieties. 

    David Nico, Ph.D., author of Diet Diagnosis, suggests buying organic versions of apples, grapes, and other fruits that are known to be higher in pesticides. 

    Doing so helps limit your exposure to pesticides, and may provide you with extra nutrients. For a cheat sheet, check out the Environmental Working Group’s annual “dirty dozen” list.

    Related: Is Organic Food Really Worth It?

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  • 5) You're Not Eating The Skin
    5 / 6 5) You're Not Eating The Skin

    The peel is often the best part when it comes to vitamins and antioxidants. 

    Apple peels, for example, are packed with fiber, vitamin C, and vitamin A. 

    Research has even found that eating the skin may be the key to reducing your risk of obesity and keeping cancer at bay.

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  • 6) You're Drinking Your Fruit
    6 / 6 6) You're Drinking Your Fruit

    Juice—whether it’s out of a bottle or from a trendy juice bar—doesn’t contain the fibrous parts of the fruit, and “fiber is what slows the release of glucose in the bloodstream,” says Nico. 

    You’re much better off eating a whole piece of fruit or even (occasionally) having a smoothie, because the entire fruit goes into the blender. 

    He also cautions against dried fruit: As with juice, it’s easy to overdo it (how easy is it to drink two glasses or eat a whole bag of dried apricots?). 

    Plus, it often contains preservatives and added sugars.

    Related: 20 Healthy Protein Smoothie Recipes

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