7 fruits that you should stay away from if you are on a diet
“An apple a day replaces a doctor,” says the popular wisdom. And it is quite fair , with the only amendment that arguments about apples can not be extrapolated to other fruits. Why? For the simple reason that some of them are real sugar bombs, which – be prepared to be surprised – can contain more sugar than chocolate milk.
“In order to be healthy, you need to consume a wide variety of fruits and vegetables ,” says Byrdie nutritionist Paula Simpson. – But some fruits have a high glycemic index, that is, they are quickly digested, provoking a sharp jump in blood sugar levels. This, in turn, with regular repetition can increase the risk of insulin resistance, cause unhealthy cravings for sugar and lead to weight gain in the long term. ”
Most dieticians agree that apples and berries are the healthiest choice for those who follow the diet. And this is understandable: they contain a minimum of calories , but are rich in fiber, which is important for normal digestion and optimal glucose levels. What kind of fruit is forbidden in this case? Below is an exhaustive list of what you really desperately need to abstain from.
Sweet exotic fruit, known in China as the “dragon eye”, contains 29 grams of sugar and only 2.5 grams of fiber per 250 grams of pulp. In the sense of saturation with sugar, this is more than energyin the bank . And in the sense of fullness, fiber is less than what a person needs when he eats a serving of fruit or vegetables.
According to dietician Jenny Champion, mango is a bad choice for those who watch their weight. “Mango is a synonym for tropical vacations. But also a synonym for excess weight, recruited for the holidays, at the same time. The problem here is that a small fruit contains 23 grams of sugar, which is almost as much as in a glass of caramel or chocolate milk, “she says.
Bananas can be an ideal choice before training and no less perfect choice after it. But did you know that they contain 25% of the daily sugar rate? Thus, a banana can and should be perceived as a full-fledged snack, but to turn it into a dessert is a dubious undertaking. “Although bananas are indeed a good source of potassium and other trace elements, there are many fruits that will give you much more. For example, blueberries or raspberries, “- adds nutritionist Lisa Moskovitz (Lisa Moskovitz).
We well know that a diet can damage grapes bottled , but as for its natural form, then the snack seems pretty healthy, right? And here not. Nutritionists remind that the recommended size of a portion of grapes (one that does not provoke unnecessary jumps of sugar) is equal to 17 grapes. But, let’s face it, very few of us can stop at this number. And 15 grams of sugar per serving as if hinting that with this fruit, and especially in the evenings , one must be more careful.
Maria Bella, a nutritionist and founder of Top Balance Nutrition, notes that in a pineapple, even if it does not seem so sweet to us, enough sugar is about 16 grams per 250 grams of pulp. And quite a lot of calories. However, it is worth noting that pineapple, unlike other fruits on the list, contains manganese, which helps control blood sugar levels. In other words, pineapple tries to maintain a certain balance, but experts, nevertheless, say that portions in the case with him are still better controlled.
“Not many people think of coconut as a fruit, but in fact it is the fruit of a coconut palm,” comments Maria Bella. And it reminds that the coconut flesh (or, more likely, the firmament, because the soft coconut is not exactly called) is very high in calories and fats. In other words, if you watch the weight or want to lose weight, it is better not to get involved with coconuts.
Well, the main lot of our high-calorie lottery is dried fruit, in the case with which one cup contains an impressive 113 grams of sugar. “The drying process reduces the water content in them, concentrating the sugar to three times the amount compared to what is contained in the fresh version,” explains Elissa Goodman, an expert in the field of nutrition. “I recommend that my clients consume not more than 25 grams of sugar per day , because sugar in large quantities acts on the body toxic, in particular, it contributes to an even greater craving for sugar and increases the risks of diseases such as diabetes and obesity.”