Apples, strawberries, cherries… the list goes on and on. Fruit is known as a super-healthy snack option, but while the fiber and other nutrients found in fruit are a great part of any diet, many varieties can also be very high in sugar. And too much sugar, regardless of where it comes from, can have some seriously negative effects. Yes, even if that sugar is from fruit! Does this mean to avoid fruit or cut it out of your diet? Definitely not. But it might be smart to keep an eye on fruit-based sugar consumption.
Can fruit lead to weight gain??
The American Heart Association recommends no more than six teaspoons, about 30 grams, of sugar per day for women, or nine teaspoons, 45 grams, per day for men. And for men and women ages 19 to 30, the USDA recommends two cups of fruit per day. But depending on which fruit is picked, this could be bad news for fruit lovers: Just two cups of sliced bananas adds up to the maximum recommended amount, weighing in at 36 grams of sugar!
So other than extra calories, what else does too much sugar mean? Excessive amounts could lead to tooth decay, weight gain, and increased triglyceride levels (which may contribute to heart disease and high cholesterol). Fructose has even been linked to increased belly fat, slowed metabolism, and overall weight gain.
Traditionally, a diet high in fruits and vegetables has been shown to help prevent weight gain, when compared to a diet high in fiber from other foods. Although fruits can hold three times more calories per serving when compared to vegetables, they’re still a relatively low-calorie choice, especially when considering how good fruit's high water and fiber content are at promoting feelings of fullness.
The important thing to remember: Too many calories from anything, including fruit, can lead to weight gain and other negative health effects. While the USDA recommends the average person stick to about two cups of fruit per day, it’s best to stick with fresh or frozen. Beware of packaged or canned fruit (danger food!) and fruit juices, which can have high amounts of sugar, even if the package says “light syrup” (one container of applesauce has only 100 calories, but packs in 23 grams of sugar!).
It’s super important to remember that this does not mean fruit is bad or unhealthy. Fruit is a great alternative to so many other snack foods out there! But just like anything else, we can’t consistently partake in excessive amounts. That extra banana every now and then won’t hurt you.