Does fruit make you fat? All the answers you were looking for!
Fruit is a treasure trove of important elements for our health, to be consumed in the form of milkshakes, smoothies, simply peeled and cut, or perhaps in dessert mode, like these delicious fruit rolls.
- · Fruit sugars
- Swollen fruit: why?
- · Which fruits make you fat?
- · Fruit consumption… seasonal!
- · How to increase fruit consumption
- · A few "fast" rules to write down in your notebook!
Fruit sugars
Fruit is above all rich in carbohydrates, first of all fructose and then glucose.
But the natural and whole sugars contained in fruit have nothing to do with the refined sugar contained in all those sweets and treats that increase the waistline, nor with the packages of sweeteners that are on the market!
In fruit, in fact, fructose is also always linked to fibers, vitamins, minerals and other sugars, which convey the sugars in our body with the right timing of assimilation.
See also
Swollen fruit: why?
5 portions of fruit and vegetables a day, and well-being is served! Fruit, as we know, is a fundamental food for our health and low in calories, and adding it two or three times to the daily menu can and should become a habit. WHEN to eat it, however, is a question to ask, because it can radically change our relationship with this food. Fruit is digested really quickly (in about 30 minutes): for this reason it is good to always eat it alone or before meals.
In fact, imagine eating a food with a longer digestive timing, such as a plate of pasta, before a food that requires almost no digestive effort, such as a slice of melon. The result? The digestive system becomes jammed, creating swelling and fermentation.
The advice is therefore to consume the foods in this order: fruit, then raw vegetables or raw food dishes, cooked vegetables, and finally cooked combined dishes.
Which fruits make you fat?
Another important point to deal with is the question "there is fruit and fruit".
Assuming that fruit does not make you fat if eaten in the right way (indeed, many fruits have a draining power) if you are on a diet or are trying to combat weight gain, you can keep these simple rules in mind.
1) Strawberries, citrus fruits, berries, apples are among the most recommended fruits for not gaining weight. Eat them without counting the grams!
2) Melon and plums are considered medium sugar fruits. Include them in your diet in moderation.
3) Bananas, coconut, persimmons, dates, avocados (over half a fruit per day) and grapes are considered the most sugary and caloric fruit. Do not remove it from your diet, but take it in small amounts.
4) Beware of dried fruit. Walnuts, almonds, peanuts, cashews and pistachios, with their "healthy" fats such as omega-3 and omega-6, are excellent allies for our health, but also very high in calories. Consume a few grams as a snack 3-4 times a week to avoid gaining weight.
5) Dehydrated fruit is more concentrated in terms of nutrients, but the loss of water also increases the amount of sugar: if you are on a diet avoid them completely!
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Fruit consumption… seasonal!
December, January and February
During the winter it is necessary to prefer the consumption of citrus fruits, such as oranges, mandarins, clementines, tangerines, rich in vitamin C. The low temperatures typical of the winter season can lead to colds and flu symptoms. And vitamin C allows us to strengthen the immune system and safeguard our health!
March, April and May
Spring is one of the times of the year richest in fruit and vegetables. Strawberry is perhaps the queen of spring fruit, together with apricots, a concentrate of beneficial substances, thanks above all to the presence of lycopene and beta-carotene.
June, July and August
In summer, fruit richer in water such as watermelon, melon, peach should be preferred ... this is because it contributes to our proper hydration, replenishes the mineral salts that are lost with greater sweating.
September, October and November
Consuming seasonal fruit and vegetables is essential for our health, and autumn gives us foods with truly extraordinary aromas and flavors, all to be enjoyed, such as grapes, chestnuts, kiwis and nuts. Autumn is also the best season to enjoy. pears and apples, two fruits with incredible nutritional properties.
How to increase fruit consumption
As we have seen, fruit consumption must be daily and constant. If you think you are not eating enough and are looking for some "tricks" to increase your consumption, these tips to increase your fruit consumption could be for you!
1) Put it on display. Keeping a fruit basket clearly visible on the kitchen table will help you remember to consume it.
2) Include it in your breakfast. A nice juice or a fruit salad with a spoonful of yogurt help to ensure the necessary energy at the start of the day. Take advantage of it!
3) Eat it as a snack. Fruit is a quick and healthy interlude, easy to consume and take with you in the different movements of the day, to bite even when you work or study, it fills the stomach and allows you not to arrive hungry for lunch.
4) Be creative. Who said that fruit should be eaten ONLY whole every day? Also try it pureed, squeezed or in the form of a mousse. Fruit cooked, preferably steamed, is also very soft and easy to chew and contains fiber.
A few "fast" rules to write down in your notebook!
• Fruit should be eaten alone on an empty stomach, or before meals.
• Melons and watermelons should always be eaten "isolated" because they have a very fast digestive speed.
• Better not to mix sour fruit and sweet fruit (eg lemons and persimmons).
• The ideal fruit is eaten in bites or, alternatively, pureed.
• Choose fruit from organic and biodynamic cultivation, or natural without any treatment.
If you are juggling calories, fat and quantity, now you know the true potential of ecological fruit. We have dispelled the myth of sugar and told why its consumption is really important.
And remember: proper fruit consumption does not affect weight gain, it provides the right vitamins in winter and water in summer. Fruit can be used as a snack (real health grams compared to a high calorie snack!), Even in the form of oily dried fruit, or before meals to get satiated at the table without causing digestive problems.
Got a craving for fruit, right? Experiment now with these shortcrust pastry baskets with fresh fruit - a delicious and easy dessert!
