Not long ago, I wrote a post for Blisstree (love Blisstree) entitled “Eight Things to Never Put in Your Smoothies.” I talked about sorbet (does this need to be in your breakfast?), soy protein and “too much fruit”. Regarding fruit I said, “sure, smoothies seem healthy, but the problem is that calories add up, even from fresh fruit. So avoid smoothies that are bigger than 16 ounces or are made with more than two cups of fruit.” Let’s just say people didn’t like me saying anything negative about their beloved fruit. I was told, “too much fruit, really? With all the things wrong with the American diet, too much fruit isn’t what I would hone in on.”
If we’re talking about eating habits of Americans, I’d agree. Processed food, pesticides, food dyes, hormones in our food and heavily sweetened and salted foods are all bigger problems than fruit. Most Americans, after all, eat too little fruit versus too much (unless we count juice, fruity pebbles and “fruit” snacks). However, if we’re talking about the ideal diet or what to eat in order to lose weight, I’m sorry folks it is possible to overfruit.
Don’t get me wrong, I love fruit and think fruit is a part of any balanced diet providing fiber, phytochemicals and antioxidants. Weight Watchers’ new points system allows unlimited fruit. While this may work for someone switching from the standard American diet (fast food, processed food, lots of food) to a healthier one or for someone with a significant amount of weight to lose, I think it’s a mistake for those with less to shed.
My reasoning is based on a few criteria. First, what would be a weight-related post without mentioning calories? Between breakfast, smoothies and snacks I see many new clients consuming over 400 calories from fruit. Second, this amount of fruit would contain over 70 grams of sugar or over 16 teaspoons. In case you’re shouting “but it’s fruit sugar silly” that’s part of the problem. A study in the American Journal of Clinical Nutrition suggested that fructose consumption reduces circulating levels of leptin (the hormone that inhibits appetite). “the combined effects of lowered circulating leptin and insulin in individuals who consume diets that are high in dietary fructose could therefore increase the likelihood of weight gain and its associated metabolic sequelae.” Marion Nestle, author of Food Politics had this to say, “the metabolic problems that result from sugar intake are mostly due to the fructose content. Less is better for health. Fructose is sweeter than either glucose or sucrose.” Dr Nestle’s comments happened to be about soda and not fruit but fructose is fruit sugar. Speaking of sugar, the most alarming, must-read sugar article I’ve read recently was by Gary Taube’s in the NYT magazine.
If you’re just starting to make weight loss efforts or you’re losing weight and results have slowed try reducing your fruit intake. I would suggest two cups of fruit a day which is still four servings according to the USDA. If this is your current intake reduce further to 1 cup (or 2 small pieces) of fruit a day. The intention is not to eliminate fruit but just not to overdo it. And to be more of a buzz kill specific, stick to fresh or frozen fruit and skip dried fruit or fruit juice.
Do you think fruit plays a role in weight loss? How much fruit do you eat a day? Is it possible to overdo anything we eat? What is your favorite fruit?
Great post. I think the key is that we can have too much of a good thing. It is important to remember that while fruit contains vitamins, minerals and fiber, it also contains a decent amount of calories and sugar. I personally also find too much fruit does not agree with my digestive system and cause bloating (fructose to blame). I find in the winter I am lucky if I get one cup/piece of fruit in, but in the summer I am more likely to consume more, but try to keep it two cups. I agree we have bigger battles to fight in this country than too much fruit, but if you are someone who eats a lot of fruit and the scale isn't moving, it may be worth looking at.
another thought provoking post
Great post. I love raspberries and watermelon but I don't overdo it. I have friends that have diabetes that overeat fruit all the time. I am going to show them this post. Thank you. 🙂
Thanks for this important reminder. The point as I take it is that everything counts. A calorie is a calorie. Sure, some are better than others, but they all add up!
good advice. i've been thinking about this for a while. fruit is so delicious but i'm thinking i should switch to more fresh vegetables instead of fruits as snacks. nice to see my thoughts confirmed in print!
are there targets in nyc? do you ever get those mini clementines called "little cuties?" well, i can guarantee that i eat too many little cuties. and too many bananas. when i lost my weight, i kept my fruit to one apple and one banana a day. but i love snacking on fruit rather than nuts or in too many cases, cookies or other sweets. great post, lauren!
Melissa, good point about fructose, lots of people report GI issues. Ayala an even more important issue for diabetics. Aidan- you're right-no free lunch (not sure a calorie is really a calorie but that's another post). Run/Eat yes fruits seem like obvious snack choices but snap peas, radishes, carrots work too. Devin- fruit is lower cal than nuts/sweets but as you found out when losing weight still needs a budget (everything does).
Great timing on your post. I am actually writing about my own struggles with losing weight right now and I am pretty certain that it has to do with overdoing the healthy stuff and fruit is a big part of that!! While I am eating very healthy and listening to my body I am still taking in too many calories and too much sugar. My love affair with dates has got to go! I needed this post! Thank you.
Cameo- you bring up a great point- overdoing healthy stuff. Can't wait to read your post. "Dates" and I broke up for a while too.
I've been thinking about my sugar intake, including fruits, for a while now, and Gary Taube's article really brought it in focus for me.
Growing up, I actually didn't like fruit very much, but over the past few years, I've been eating more fruit. I'm now very conscious about how much I eat in a day. But I think my number one concern is still how much sugar I eat in other foods…
Great post! I see this all too often. I will have kids tell me that they started eating more fruit, but perhaps are continuing to gain. Then it will come out, that they are eating 2-3 oranges in one sitting. Like you said, there are many other things we can focus, but at the same time we do need to remember to throw in that limiting the portion is still important.
Andrea- agree let's look at other sugar before fruit but then look at fruit. Kristen, you point to an important point. We can still eat fruit emotionally/not out of hunger. While it may be better if someone has lots of fruit versus other things 3 oranges (or 5 or 7) isn't necessarily out of hunger.
Um, thank you for addressing this issue because I agree with you! Granted, fruit is chock full of nutrition, I know first hand the weight GAIN that can come from too much of a good thing! Over the past several montsh I've gained a solid 5 pounds by eating HEALTHIER! I cut out ALL artifically sweetened foods (basically everythin low-cal) and MOST white foods. As a result? I GAINED! I started juicing more and adding lots of fruit! The result? I couldn't keep mycalories down! As of this morning I realized I need more structure! Just because you eat healthy, doesn't mean you won't gain weight! I'm going to be blogging about this tomorrow!
I usually have some fruit each day – around 1-2 servings. I mainly like berries and citrus. I actually prefer non-starchy veggies over fruit. I think they taste better and provide more nutrition for far fewer calories. I've definitely noticed that people overeat fruit when dieting. Someone told me she eats 8 servings of fruit a day to avoid added sugar – I think after a handful of servings, the cost is greater than the benefit.
Erin, that's such an interesting topic. It sounds as though you've made great changes to your diet and you are eating in a more healthful way. However, now you'll find the balance in terms of quantity. I would love to read your post, what is your URL?
Lauren, I wondered what you'd say about the new WW program. Great post!
Definitely an interesting post! I have been working out a ton and eating healthy but have definitely been overdoing the fruit – this explains why the scale has not budged in awhile. After hearing Weight Watchers had made all fruit zero points I definitely began to think of it as a free snack, but no foods are free and can be overdone. Thanks for this!
Emily interesting that WW changes actually changed your views on fruit. I'm sure you're not alone. There are worse things to overdue but being conscious that fruit and fructose aren't really free is important. Good luck.
I love this post Lauren! I think many people (myself included) tend to get lost in coupling “fruits and vegetables” as good and even “free foods.” Unfortunately, too many cherries will add up to too many calories more quickly than too much spinach will! Fruit is delicious, and is an important part of any diet plan, but everything in moderation certainly applies. I am able to check myself in this department, because I really do feel bloated if I eat too much fruit in a day, and that sort of physiological response helps me to avoid over-doing it.
I eat 2 to 3 servings a fruit a day. I don't worry much about berries, but other fruits I limit to one serving, such as pears or bananas.
The interesting thing about the fructose debate and something that Robert Lustig talked about (if you haven't seen Sugar the Bitter Truth) is that it is not the fructose in fruit he worries about – just the *added* fructose. He advocates eating whole fruits and not so much juices.
I think for the majority of people, replacing any processed food product with fresh fruit is 100 times better. I would worry less about them eating too much fruit than eating the other foods.
Lori- fruit vrs processed food no problem. Fruit in huge amounts? I think you're approaching what's added in foods. I don't think we have to "worry' at all but just gauge our quantities. I have not seen Sugar the Bitter Truth, I will.
what an awesome post, as usual. I was actually just talking to my hubs about this. He is a smoothie lover and I told him that some smoothies are a bit high cal and although healthy it is possible to overdue it. He didnt believe me! So Im glad you wrote this. I truely think that all foods should be consumed in moderation. Even healthy foods. Its all about the calories. Plus in regards to smoothies I think people sometimes overlook the added sugars and other stuff that places often times throw in there. So you are actually getting alot more than just fruit. Just keep everything in moderation is my opinion. Thanks for the wonderful and informative post!!
Absolutely Chrysta, link to the Blisstree smoothie post and you'll see all my smoothie pet peeves (there are many). Tell your husband you were right.
thehealthyapron.com!! I don't know why that didn't show up!
I love fruit, and look forward to my servings daily of it. My fruit of choice these days is Mango — this is very new for me.
I can seem to control my fresh fruit intake to 2 servings a day, but it is the organic, dried mango (not sulfites and no sugar added)that I seem to have no control over. It is sweet, chewy, and just so addicting. I have to find the balance with it.
It may be one of those foods that I have to have break-up with for a while.
Great post — The Gary Taube article is on my coffee table waiting to be read. My husband had the pleasure of pointing it out to me as our kids were eating something with sugar.
Julie agree dried fruit dangerous. Dried mango is essentially crack. Erin- ha! Didn't know it was you.
I absolutely think that fruit can be detrimental in weight loss…it is after all a ton of sugar! I used to eat way too much fruit but then cut it out completely. And now I can eat a few strawberries or an apple here and there and not feel like I need to overdo it!