Avoid These 3 Fruits If Weight Loss Is Your Goal
In Fortified Health Club, we are all about reducing chronic inflammation, and the first step is to identify what causes it.
It boils down simply to three main culprits ..
• Bad Fats
Our Lead Fortified Health Club Medical Advisor, Dr. Rachel Knox, dives deeper into Chronic Inflammation in this post, uncovering how these 3 main culprits really drive inflammation in our bodies.
The Fortified Meal Plan, complete with 175 anti-inflammatory recipes, suggests adding fruit-based sugars in the form of berries and green apples in moderation because when you’re in a state of inflammation, or when you’re trying to lose weight, sugar is the main culprit.
Usually, the sugars we’re referring to are refined sugars, but what about natural sugars, and where do they fit in with regards to weight loss?
Natural Sugar: Better Than Refined Sugar?
The difference between natural and refined sugars is that refined sugars are more toxic because of how they are processed.
While natural sugars are much better than processed, refine sugars, the danger is that if your body is in a state of inflammation, even natural fruit sugars can cause problems.
Simply put, inflammation means your body is not breaking down sugars effectively enough. Your glucose levels are on the rise for longer periods than are natural, and your body is constantly trying to raise your insulin to lower your glucose to a natural level.
That, in turn, will prevent your body from burning fat for energy because your cortisol levels are too high for too long.
That will turn into a domino effect, and it can sabotage your health.
The following are a few high-sugar fruits you should avoid if your body is in a state of inflammation or if you’re trying to lose weight.
Many people start their days with a banana, sliced on cereal or by itself. It's also a "convenience fruit" because it's easy to grab and go.
This is a go-to fruit for a lot of fitness enthusiasts. It’s the food they turn to for potassium after a workout to help avoid cramps. Unfortunately, if you eat bananas after a workout, you’re undoing a lot of your hard work.
Bananas clock in a whopping 28 grams of sugar per cup. When you consider that your recommended daily intake is only 30 grams total, bananas contain an astronomical amount of sugar. Although this is a fruit, and we're always taught to eat our fruits and veggies, simple math and logic shows us how this high-sugar fruit can sabotage our weight loss goals.
This is another "convenience fruit". They’re tasty, they’re cheap, they’re portable, and they look nice on the table.
But are they healthy?
It doesn't matter if they're green grapes or purple grapes, a single cup of grapes contains 23 grams of sugar. And because they're so small and tasty, most of us consume more than a single cup in one sitting (I know I'm guilty of that!).
As an alternative, and to reduce your sugar intake, substitute grapes with berries, which are just as tasty but lower in sugar. Blackberries, blueberries and strawberries are a great substitute.
Another fruit to stay away from is the mango. This is one of my favorites. Research has shown that antioxidant compounds in mango fruit have been found to protect against colon, breast, leukemia and prostate cancers, it's found to lower cholesterol and even aids in clearing up skin.
So we're not saying that mangoes are bad for you ..
.. what we're saying is that if your body is in a state of inflammation, or if weight loss is one of your goals, you want to stay away from this fruit.
At 24 grams of sugar per cup, this fruit is not your "weight loss" friend.
Alternatives to Support Weight Loss
The fruits with the healthiest sugar content are strawberries, blackberries, blueberries, raspberries, lemons, limes, and green apples (Granny Smith apples).
Rule of Thumb: Never eat fruit on an empty stomach.
And here’s an extra tip: Make sure your brain is burning sugars and fats for energy, not one or the other. Chances are, you are a sugar burner, and you’ll need to retrain your brain to burn fat for energy. Read more here.
Good add-on options include almond butter, yogurt (whole, plain, and full-fat), or organic, unsweetened whipped cream.
Take these tips to heart, and you’ll be on your way to reducing inflammation in your body.