Fruit does NOT make you fat
A few weeks ago, I did a Facebook Live talking about how fruit is not the devil that many a “great” ::insert eye roll:: marketing campaign would have you believe. Fruit is rich in many nutrients, antioxidants, minerals, water, phytochemicals, vitamins…you get the idea! It’s good for you! So where exactly did this whole “fruit can make you fat” thing start?
Low/No Carb Fad
In the early 2000s, it became very popular to eliminate carbs from our diet to help speed up weight loss. While this can be an effective way of losing weight, it is not a lifestyle that is sustainable long term due to fact that our brain’s primary food source (and our body’s primary source of energy to function) is actually, wait for it, CARBS. It was during this time that we first start being exposed to the soundbite “CARBS ARE BAD”, which replaced the “FAT IS BAD” and “LO-CAL IS THE WAY TO GO” fads that occurred in the 90s. (Does anyone remember those Snackwells cookies? MAN, I thought those were the jam, they were fat-free and low calorie. Looking back, I’m like…cool, I was basically eating 20 cookies “guilt-free” and meanwhile, my body is totally malnourished 🤣).
Side note: For some, this lifestyle ABSOLUTELY works, but statistically speaking, the chances of a cookie-cutter fad diet working for each of us is very rare because we are ALL individuals with individual needs (so don’t get discouraged if something you tried didn’t work out, it just meant that it wasn’t right for your particular needs 😊). I digress!
Well, guess what has carbs…fruit (as well as a majority of foods outside of meat, eggs and cheese). So here we have these poor little fruits sitting on the sidelines just waiting to be eaten, but many Americans simply heard “CARBS ARE BAD” and made the link that fruit *must* be bad because fruit has carbs, right? WRONG.
Carbs = Sugar
I know, I know. You may be thinking…”LINDSEY, SUGAR IS BAD! WHICH MEANS CARBS ARE STILL BAD”, but hang in here with me. Let’s first take a look at 3 major types of sugar.
Glucose: Our preferred energy source for our bodies and is the building block of a carb. It is a monosaccharide, which means that your body doesn’t have to break it down to use it.
Fructose: Often referred to as “fruit sugar” (even though “sugary” fruits tend to have relatively low amounts). Fructose has become a major ingredient in many of our processed foods (hello, high-fructose corn syrup). Our body does have to do some work in the liver to convert the fructose to glucose before our body can use it. Please note, fructose from fruit is not bad for you. Fructose consumed through processed foods and sodas can have a negative effect on your health due to the amount used and the way it is processed.
Sucrose (Glucose + Fructose): Also known as table sugar. Because sucrose is made up of both glucose and fructose, it is considered a disaccharide, meaning our body has to do some work to break it down into its individual components for absorption. Sucrose occurs naturally in many fruits, veggies and grains and is found in processed foods (think ice cream, candy, soda, etc).
Let’s now talk about how our body utilizes these different sugars. The majority of absorption happens in our small intestine and from there, the molecules are sent to the liver for processing. Both fructose and sucrose need additional processing in our liver before our bodies can use it, while glucose can be absorbed immediately into the bloodstream and used for energy. With the help of insulin, the excess will be stored in the liver and muscles for future energy use. If these stores are full, the glycogen will then be converted to a longer-term storage solution, also know as “fat”.
If you consume more sugar/carbs than your body needs or can process, it gets stored as fat for use when the excess energy stored in the liver and muscles is depleted. This is why carb-restricting diets can help someone lose weight quickly. You’re essentially starving your body of its primary energy source, forcing it to deplete the stores in the liver and muscles which is when our bodies will start to convert fat back into useable energy. However, there are a host of issues that can arise out of this process that is not beneficial to a long-term, sustainable, vibrant healthy lifestyle (plus, who wants to live a life without any carbs?!).
Ok, so what’s the bottom line? Can I eat fruit or not?
Yes, you ABSOLUTELY can eat fruit without guilt. The QUALITY of the carb you are choosing to consume is what is going to make the difference. The way our body utilizes more processed foods versus an apple or some berries is significantly different because the processed food has other elements in it that are going to affect our body.
Barring having an intolerance or specific dietary needs due to diabetes, there is no scientific evidence that states that fruit makes you fat or is bad for you, even if you eat more than the “recommended” 5 servings per day . In fact, the insoluble and soluble fiber, nutrients, and many other benefits of eating whole fruit far outweigh the possibility of making you “fat”. HOWEVER, if in addition to fruit, you also find yourself drinking multiple sodas, candy and other highly processed foods, well, that could have a bit of a different outcome!
Yay Carbs/Meh Carbs
You all know I am NOT a fan of segmenting things into good/bad, because we are all individuals, and what may be considered “good” for me, may be “bad” for you! When it comes to carbs, consider taking a look at what source of carbs is going to add the most value to your body and help it feel its best (Yay Carbs!) and which ones aren’t as valuable and may not make my body feel not as great (Meh Carbs!). Focus on eating more of the less processed and whole foods that make your body feel great whenever you can and know that each piece of fresh fruit will help you get that much closer to your health aspirations.
Want to talk more about this? Schedule a complimentary Get to Know You chat or shoot me an email! I’d love to chat more and help support you in figuring out where your carb sweet spot is!
Lindsey is an encourager, optimist, health + life coach, and yoga teacher who helps caregivers live fuller, healthier, vibrant lives through exploring all aspects of their life and health while helping to cultivate simple, sustainable fun-size habits, so that they can continue to make a meaningful impact in themselves, their loved ones, and the world, for generations to come.
