Is Fruit Bad for Weight Loss? Separating Fact from Fiction

When the low-carb diet movement exploded in the late 20th century, fruit found itself in the crosshairs. Many weight-loss experts blame the sugar in it (fructose) as a factor in obesity, with many also maligning carbohydrates, as a whole. But is fruit “bad” for weight loss, or is there more to the story?

Get ready to separate fact from fiction and uncover the truth for yourself. Let’s start by exploring the many potential benefits fruit has to offer.

Health benefits of eating fruit

No matter where you stand on the carbohydrates debate, one thing is hard to deny: fruit is a treasure trove of nutritional goodness.

Take berries and cherries, for example. Their vibrant colors come from anthocyanins, which possess anti-inflammatory, anticancer, and antidiabetic properties. These fruits even offer protection against heart disease and can help prevent obesity.

That’s right: research suggests these fruits can actually help with healthy weight loss and maintenance. Grapefruit and grapefruit juice have also been linked to weight loss.

Apples, on the other hand, are rich in quercetin, a potent anti-inflammatory compound. And blueberries boast pterostilbene, an activator of longevity genes akin to the renowned resveratrol found in dark grapes and red wine.

With their high fiber content, fruits keep you fuller, longer without making you go overboard on calories. Not to mention, they can help reduce or even reverse damage to your cells and prevent a myriad of chronic diseases.

Why fruit gets a bad rap

In the past 25 years, a pivotal nutritional discovery revealed the impact of hormones on weight gain. Insulin, known as the “fat storage” hormone, is heavily influenced by food. Foods that are high in sugar-including fast-acting carbs and grains, such as white rice and bread-cause rapid spikes in blood sugar and increased insulin production, leading to insulin resistance–a precursor to diabetes, obesity, and heart disease.

Recognizing the significant role of simple carbohydrates triggering insulin, experts advised reducing high-carb foods. This included sugar-rich foods like cookies, cakes, puddings, and other sweet desserts, and even fruits.

But it’s important to distinguish between naturally-occurring fruit sugars and artificially-made sweeteners like high fructose corn syrup (HFCS) often found in processed foods.

Fructose vs. high fructose corn syrup

The natural fructose in whole fruit comes with fiber, water, and beneficial nutrients, making fruit more of a complex (slow-acting) carb than a simple (fast-acting one). HFCS is an artificial sugar made from corn syrup that is extremely high in fructose without any fiber or other nutrients. In other words, it’s packed with fast-acting, blood-sugar-spiking carbs.

Fruit contains much smaller amounts of fructose than foods sweetened with HFCS. You’d have to eat bushels of fruit to match the fructose in a single HFCS-sweetened beverage.

While natural fructose has a minimal impact on blood sugar levels, it’s still important to avoid excessive amounts, which have been found in animal studies to contribute to obesity, high blood pressure, and diabetes. Excess fructose intake can directly contribute to nonalcoholic fatty liver disease, as well.

So enjoying a moderate amount of fruit is actually quite healthy for most people. But balance and consuming other nutrients is key.

So is fruit bad for weight loss?

The answer is no! But there are some caveats. The concerns surrounding naturally-occurring fructose have largely been blown out of proportion. However, if you go overboard on fruit, you might be consuming too much fructose as well as calories, which could sabotage your weight loss efforts.

It’s also important to acknowledge that fruit may not be the best choice for everyone. If you’re highly sensitive to simple carbohydrates and struggling with weight loss, you might benefit from reducing or temporarily eliminating fruit from your diet to shed some pounds. This explains why stricter, low-carb weight-loss programs like Atkins and the South Beach Diet exclude fruit at first.

Additionally, if you’re following a ketogenic diet, fructose can kick you out of ketosis (the metabolic state where your body shifts to burning fat for energy instead of relying on glucose). So you’ll want to stick to low-sugar fruits and consume in moderation.

Best weight loss fruits

According to studies, these are some of the best fruits for losing weight:

Grapefruit
Apples
Berries like strawberries, raspberries, blueberries, and blackberries
Peaches
Plums
Apricots
Cherries
Kiwi
Melons like cantaloupe and honeydew
Oranges

If you’re following a ketogenic diet, studies show you may still be able to enjoy these fruits while in ketosis:

Avocados
Lemons and limes
Berries
Cantaloupe
Peaches

Stick to fresh fruit when possible. While dried fruit is delicious and nutritious, it’s too high in sugar to be part of a successful weight loss diet.

You can absolutely reach your weight loss goals while enjoying the goodness of fruit. Just be mindful of high-sugar varieties like mangoes and pineapples. And to strike a healthy balance, eat plenty of vegetables, and prioritize healthy fats and high-quality, lean sources of protein.

Remember, moderation is key. Enjoying fruits in sensible portions as part of a well-balanced diet-along with other healthy lifestyle habits like regular exercise-can contribute to weight loss. By finding the right balance, you can savor the benefits of fruit while nourishing your body and achieving your goals.

References:

https://www.ncbi.nlm.nih.gov/books/NBK537084/

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The post Is Fruit Bad for Weight Loss? Separating Fact from Fiction appeared first on Alternative Medicine Magazine.

Frequently Asked Questions

Is holistic health care equivalent to alternative medicine?

Holistic Health Care distinguishes itself from Alternative Medicine because Holistic Health Care focuses on the whole person instead of just treating symptoms.

Holistic Health Care looks at all aspects of an individual’s life, including mental, physical, emotional, spiritual, social, environmental, occupational, cultural, and family factors.

Alternative Medicine does nothing to address these issues. It does not address the mind, body, or emotions.

What are holistic medicines’ advantages over conventional medicine?

Many religions, cultures, and nations have used holistic remedies for thousands upon thousands of years. They are based on ancient knowledge, experience, and were created.

These medicines can be used safely, effectively, naturally, and are affordable. The side effects are minimal compared to those of pharmaceutical drugs.

They are also beneficial for your overall health and well-being.

They can help prevent illness and improve your overall health.

They could even be used to treat heart disease, cancer, diabetes, arthritis, asthma and depression.

There are hundreds of traditional medicines in the world. Each has its own benefits.

According to the World Health Organization, 80% of people rely on traditional treatments for injury or illness.

According to some reports, about half a million people depend on traditional herbal remedies for their primary healthcare.

The global market in complementary therapies is expected to reach $22.2 Billion by 2020.

Alternative medical treatments are becoming more popular to avoid the side effects of conventional treatment.

When other treatments fail, many people resort to complementary therapies. They may also attempt them before resorting or taking medication.

There are several reasons why people choose complementary therapies:

To improve the quality and quantity of your life
To reduce stress levels
For relaxation
To relieve pain
To enhance immunity
Help with managing serious illnesses
To boost energy
To control weight
To maintain good nutrition
To improve sleep patterns
To manage chronic conditions

What types of treatments aren’t considered holistic medicine?

Holistic medicine treats the whole person, not the symptoms. Holistic medicine helps people recover from illness and promotes health.

Holistic medicine is a natural alternative to drugs and surgery.

Holistic medicine is a lifestyle change that includes exercise, diet, yoga, meditation, breathing exercises and massage.

Integrative medicine is also known as holistic medicine. It integrates all aspects, including the patient’s spiritual, mental, and physical needs, into a single comprehensive care plan.

Holistic medicine emphasizes prevention and early detection of disease and encourages healthy lifestyles.

Holistic doctors believe there is no one cause for every condition. Instead, holistic doctors consider the whole picture, including genetics, environment, lifestyle choices and personal habits.

Holistic practitioners focus more on the mind, emotions, and spirit than on the body alone.

Holistic physicians consult with their patients to help them determine the best option for them.

Statistics

According to a 2005 book by a US [116]Institute of Medicine panel, the number of RCTs focused on CAM has risen dramatically. (en.wikipedia.org)
The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
A 15-year systematic review published in 2022 on the global acceptance and use of CAM among medical specialists found the overall acceptance of CAM at 52% and the overall use at 45%. (en.wikipedia.org)
In the 17% in which they disagreed, a third reader agreed with one of the initial readers to set a rating. (en.wikipedia.org)
In 83% of the cases, the readers agreed. (en.wikipedia.org)

External Links

How To

What are the Advances and Shortcomings of Holistic Medicine.

Holistic medicine emphasizes mind, body, spirit, environment and social factors in healing. The concept was developed by Dr. Edward Bach (1886-1936), in the late 19th century. His first book, The Doctor’s Book of Mind Cure (in 1924), is his first. Simple techniques like meditation, visualization, hypnosis, and visualization were used by him. People with stress, anxiety, depression or pain experienced this treatment. In addition, this kind of therapy helps patients cope with their problems and improve their quality of life.

While holistic therapies are still being used today, there is not enough evidence to support their effectiveness. However, some studies show that these treatments can help reduce symptoms associated with chronic conditions such as asthma, arthritis, cancer, diabetes, heart disease, hypertension, migraine, obesity, osteoporosis, and others.

These are the highlights and pitfalls of holistic medicine:

Lack of scientific evidence. Only a few well-designed randomized controlled trials (RCTs) evaluate the benefits of holistic therapies. Positive results are most common in observational studies.
It is cheaper than traditional medicine. Alternative medicines are often cheaper than conventional ones, especially if the patient follows an organic diet.
Patients do NOT feel pressured or compelled to follow prescribed protocols.
Many doctors recommend complementary treatment, but they don’t prescribe them.
Many holistic treatments can be combined with traditional medicine. For example acupuncture is commonly combined with medication and surgery.
Alternative treatments are more effective than conventional medicine, according to many people.
Alternative medicines are considered more “natural” than conventional drugs.
Many patients seek out complementary therapies to help them adapt their lifestyles. They not only want their health to be good, but they also want to have fun with their lives.
Holistic treatments are more beneficial for patients.
Older adults are increasingly turning to holistic treatments.
More research needs to be conducted on complementary treatments.
Studies show that most people prefer to try alternative treatments before going to a doctor.
Doctors need to understand that not all patients will benefit from alternative treatments.
Holistic treatment should be part and parcel of our culture as well as our education system.
Holistic treatments may not always be safe for everyone.
Patients must be taught about various treatments in order to make informed decisions.
Holistic treatments don’t just appeal to hippies.
Certain diseases cannot be treated by holistic methods.
Holistic treatments can sometimes be dangerous.
For specific conditions, holistic treatments can be helpful.
Holistic treatments work.
Holistic treatments are based on ancient knowledge.
Holistic treatments are easy to learn.
Holistic treatments are difficult to learn.
Holistic treatments can be difficult to master.
Holistic therapies are too expensive.
Holistic treatments are expensive.
Holistic treatments are less expensive than conventional medicine.
Holistic treatment is more expensive than conventional medicine.

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A Brief History of Holistic Medicine

Holistic medicine treats the whole person. It is not about treating their symptoms. It includes physical, emotional, mental, social, spiritual, occupational, environmental, cultural, and lifestyle influences. It emphasizes prevention rather than cure and aims to prevent disease through diet, exercise, relaxation, stress management, etc.

Bastyr University in Seattle established the first holistic medical school in 1972. Holistic medicine began to grow after the publication of Dr. Andrew Weil’s book “Spontaneous Healing” in 1996. In 1997, the American Holistic Medical Association (AHMA) was founded by Dr. David Williams and Dr. Michael Murray. There are hundreds of holistic medicine programs worldwide today, including Bastyr University (Columbia College of Physicians & Surgeons), Maharishi Ayurveda Institute and Pacific School of Oriental Medicine. Traditional Chinese Medicine is also available.

2013 was the year holistic medicine was declared one of the five main trends in healthcare by the World Health Organization. This trend seeks to integrate conventional healthcare with complementary therapies, such as homeopathy, acupuncture and massage therapy. This integration seeks to provide safe, efficient, patient-centered care, while minimizing side effects.

Holistic medicine works because we have an interconnected body-mind-spirit. When any of these three parts are out of balance, illness occurs. This is an example:

When your mind is anxious or stressed, you can become tense and out-of-balance. Your body responds by producing cortisol, a hormone that increases inflammation throughout your body. The result is fatigue, weakness, and sickness.

When your emotions run high, you experience negative thoughts and feelings like anger, fear, grief, and sadness. These feelings cause stress in your brain. If left untreated, this stress causes your body to produce adrenaline and cortisol. Adrenaline increases your heart rate, blood pressure, breathing rate, and heart rate. Cortisol can affect your nervous system, immune system, and digestive tract. Both hormones can cause fatigue, muscle tension and headaches, as well as anxiety, depression, anxiety, dizziness, insomnia, sleeplessness, headaches, dizziness and other health problems.

Your spirit can become depressed and you may lose your faith in the world. It is possible to lack self-esteem or confidence. This can lead to poor eating habits, unhealthy relationship patterns, and low energy. Your spirit will make you feel happy, cheerful, peaceful, optimistic, and positive.

The difference between alternative medicine and allopathic medicine

Allopathic medicine is based on the scientific method. To diagnose patients, doctors use xrays, MRIs and CAT scans. They may also prescribe medications or surgery if necessary. Allopathic doctors believe they know what is happening inside the human body and how to treat illnesses. Alternative medicine uses herbs, vitamins, minerals, diet, exercise, emotional support, spiritual healing, and more. There is no standard definition of alternative medicine. People call it natural or integrative medicine. It is also known as traditional medicine or naturopathic medicine.

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If you or another person is suffering from a medical issue and you are concerned, consult your doctor or seek out other medical professional treatment as soon as possible. Do not disregard medical advice from a professional or delay seeking it due to information you seen on the blog or website or in any of the linked materials. If you’re experiencing an emergency medical situation, dial 911 or seek emergency medical assistance on the closest phone immediately.

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By: Dick Benson
Title: Is Fruit Bad for Weight Loss? Separating Fact from Fiction
Sourced From: alternativemedicine.com/lifestyle-2/is-fruit-bad-for-weight-loss-separating-fact-from-fiction/
Published Date: Thu, 15 Jun 2023 23:19:56 +0000