5 Fruits to Avoid for Weight Loss
Fruit is universally touted as a healthy part of any diet. However, some fruits may contribute more calories and sugar than you realize, potentially undermining weight loss when consumed in excess. Understanding which fruits to avoid or moderate can help guide fruit choices to better support your slim-down goals. This article reviews 5 Fruits to Avoid for Weight Loss that may hinder weight loss, along with tips for keeping fruit consumption on track.
Fruit and Weight Loss
Fruits provide beneficial vitamins, minerals, fiber, and plant compounds. However, they also naturally contain sugars, mainly in the form of fructose. While nutrition authorities largely agree fruit sugars are fine in moderation, excessive intake can contribute unnecessary calories that may impede weight loss.
It’s important to note that no fruit needs to be eliminated entirely. The dose makes the poison, as they say. Paying attention to portion sizes of higher-sugar fruits is key to balancing their nutrition with calorie considerations.
5 Fruits to Avoid for Weight Loss: Higher in Sugar to Moderate for
Here are 5 Fruits to Avoid for Weight Loss higher in sugar you may want to watch portions of if aiming to drop pounds:
1. Grapes
Grapes offer helpful plant compounds like resveratrol. However, a cup of grapes contains 23g of total sugar – comparable to a small candy bar. Easy to over-snack on, grapes are one fruit better savored in moderation.
2. Bananas
Though touted as a healthy convenient food, a medium banana packs 14g of sugar, mostly as glucose and sucrose. The starch content also makes them higher in carbs than some other fruits. One a day or less may fit better into weight loss plans.
3. Mangoes
Mangoes are nutritious but a cup serving also comes with 24g total sugars akin to grapes, 85% as sucrose. Enjoy mangoes as an occasional treat or favor smaller portions to keep calories in check.
4. Dried Fruit
Ounce for ounce, dried fruits like raisins, cranberries, pineapple, and mango contain a higher concentration of sugars than their fresh counterparts. Limit dried fruit to 2 tablespoons servings per day when reducing weight.
5. Cherries
Sweet cherries have 14g of sugar per cup. That’s not outrageous, but the small size makes it easy to eat excess. Measure portions to avoid overindulging in this candy-like fruit.
Tips for Choosing 5 Fruits to Avoid for Weight Loss
Thankfully many delicious options provide more modest amounts of natural sugars:
- Berries – Raspberries, blackberries, and strawberries contain only 5g sugar or less per serving.
- Citrus – Oranges, grapefruit, and tangerines average 9-11g sugar per fruit.
- Kiwi – With only 8g sugar per fruit, kiwis make a slimming choice.
- Peaches – A fuzzy peach has 10g of sugar for just 60 calories, making it a solid choice.
- Pears – A medium pear provides 6g sugar and 6g fiber for around 100 calories.
- Tart Cherries – At only 12g of sugar per cup, they contain less sugar than sweet cherries.
- Tomatoes – Not technically a fruit but with only 3g sugar per tomato, they’re an excellent option.
Mindful 5 Fruits to Avoid for Weight Loss choices let you reap nutritional benefits without derailing weight loss efforts. Focus on reasonable portions of lower sugar fruits while monitoring intake of higher sugar ones.
FAQ’s 5 Fruits to Avoid for Weight Loss :
Q: Are fruit sugars really that bad compared to added sugars?
Answer: Fruit sugars are generally fine in normal amounts as part of a balanced diet. However, some fruits provide a concentrated dose of sugar that may hinder weight loss when consumed in excess.
Q: Is it better to eat fruits whole instead of drinking fruit juice?
Answer: Yes, juices concentrate sugars from produce into liquid form without the fiber benefits. Eat fruits whole whenever possible. Limit juice to occasional 4 oz servings.
Q: Can I eat unlimited fruit as long as it fits my daily calorie intake?
Answer: It’s best to cap fruit servings at 2-3 per day as part of a reduced calorie plan for sustainable weight loss. Focus on variety and portions.
Q: Don’t fruits have fiber that mitigates the sugar content?
Answer: Fiber helps slow sugar absorption and provides satiety but does not negate all the calories certain fruits provide. Hence paying attention to portion sizes remains key.
Q: Is dried fruit okay if it does not contain added sugar?
Answer: Even with no added sugars, dried fruit condenses the natural sugars and it’s easier to overeat. Stick to 2 tablespoons of servings daily when trying to lose weight.
The Bottom Line
No fruit needs to be avoided entirely. However, paying attention to portion sizes of higher-sugar fruits can help prevent excess calories from derailing weight loss efforts. Focus on reasonable amounts of fresh, lower-sugar fruits as part of a balanced, reduced-calorie diet for best results.
Sources:
