Answer: Fruit contains natural sugars called fructose. The difference between fruit and many processed foods that are high in sugar is that processed foods have had sugar added to them and usually have very little dietary fiber or nutrients.
We should limit the amount of added sugars in our diets, and the American Heart Association recommends no more than 25 grams of added sugar a day for women and no more than about 38 grams for men. However, there is no dietary limit on the amount of natural sugars that you consume so you don’t need to concern yourself with fruits having too much sugar. It is true that if you consume more calories than your body uses, that you will gain weight, so keep in mind that one can overeat on any food, even healthy foods. Additionally, if you are diabetic, you may need to watch the total amount of carbohydrates consumed at any one given meal or snack.
Choose fruit that is fresh or frozen, canned, or dried without any added sugar. Remember moderation is key, but I’ve never heard of anyone having a weight issue as a result of eating too much fruit! Having fruit on hand can help you avoid the temptation of snacking on highly processed, empty calorie foods. A banana is always a healthier choice than a pint of ice-cream or a bag of chips!
Visit the link below for a list of fruits and their nutrition facts:
http://www.fda.gov/Food/LabelingNutrition/FoodLabelingGuidanceRegulatoryInformation/InformationforRestaurantsRetailEstablishments/ucm063482.htm
*Bonus: try these simple, tasty recipes to boost your fruit intake*
Berry Cocoa Smoothie:80 grams of frozen raspberries
80 grams of frozen strawberries
1 TBSP of unsweetened cocoa
1 TBSP of ground flax or chia seeds
6 oz. of almond, soy, or cow’s milk
1-2 packets of no-calorie sweetener
Place all ingredients in a blender, and blend until smooth. Enjoy as a healthy high fiber breakfast or snack!
(Serves 1)
High Protein Peanut Butter Fruit Dip½ cup plain Greek Yogurt such as Fage 0
1-2 TBSPS of natural peanut butter
1-2 packets of no-calorie sweetener
Mix all ingredients together in a bowl with a fork or spoon until well blended. Makes a great dip for apple slices.
(Serves 1-2)
