Should I Eat Fruit? The Ultimate Guide for Determining “Is Fruit Good for You?”

Wish to know how fruit fits into a healthy diet?

Its a valid concern! Its definitely possible to lose weight eating fruit … and GAIN weight consuming fruit!.

This is an area of focus for our 1-on-1 Coaching clients, but were gon na tell you whatever you require to know listed below too.

How much fruit should you be eating? Let us assist you choose!

If youre curious about where fruits and other foods such as potatoes fall on the “healthy consuming” spectrum, you must examine out the Nerd Fitness Diet guide and cheat sheet. Its a level up system created for you to embrace brand-new healthy habits that will stick, by gradually advancing you from a novice to a specialist.

Heres what well cover to respond to the concern, “Is consuming Fruit healthy?”.

Today well assist you figure out how much fruit, and what type of fruit, you should be eating..

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Is Fruit Good for you?

Thats why eating fruit is “universally promoted” as being excellent for you. [4]

Filled with nutrients. [2] Loaded with fiber. [3] A great treat option or it can be part of a protein-focused breakfast!

Which makes queries of “is fruit healthy?” bewildering..

Consuming fruit is excellent since its:.

As we set out in our “Healthy Eating” guide, fruit is definitely healthy and can help you reach your goals– in the right quantities. [1]

Whats with the controversy?

For that, we need to speak about the calorie and sugar material of fruit.

Is the Sugar in Fruit Bad for You?

With the rise of low-carb diet plans like Keto, many individuals are turning away from fruit totally.

If anybody informs you not to eat fruit, its most likely because theyre scared of the sugar material of the produce.

So whats going on here?

If youre not doing Keto, you dont need to stress over that second point, since you arent eliminating carbohydrates.

A number of things:.

There is A LOT of evidence that the extreme intake of sugarcoated is indeed harmful to human health. Study [5] after research study [6] after study [7] reveals the negative impacts of added sugar into the diet plan. Fruit contains fructose, which is a sugar..
Sugar is a carbohydrate. If youre following the Keto Diet, the Paleo Diet, or any other low-carb strategy, you require to restrict the number of carbs you eat– which includes sugar.

But how about the first one? Is the sugar in fruit damaging for us?

All of this decreases the absorption of fructose from the fruit..

In one word: no.

Fruits are filled with fiber and water, so its not strictly made up of fructose..

It also takes a decent amount of effort to chew an actual piece of fruit..

According to Dr. Ludwig of Harvard Medical School, if you consume a whole fruit, its challenging to take in adequate fructose to be harmful. [8]

First …

Notice that caution “whole fruit.” This is crucial and deserves its own area.

Is Eating Fruit Good for Weight Loss?

That news shocks precisely no one..

Weve developed that fruit is good for you..

Is fruit excellent for weight loss?

Compare that to 200 calories worth of a bagel:.

# 2) Fruit can be satisfying.

To address that question, lets consider two points:.

Here is 200 calories worth of an apple (thanks to WiseGEEK):.

As we go over in our Guide to Healthy Eating, this is an excellent recipe for successful weight-loss..

In summary: Fruit can be high in nutrients, low in calories, and can help us feel complete.

Fruit can help eliminate hunger or scratch that “I WANT SUGAR” itch. When you consume 200 calories worth of an apple, it can help make you feel fairly full..

Studies done on the satiating power of different foods have shown fruit to be some of the most gratifying food studied. Individuals feel more full from consuming an apple or an orange than from consuming beef or eggs.

You havent even completed a single bagel yet when you eat 200 calories worth of bread.

We require to stop and make a point here: fruit, like every other food, complies with the laws of thermodynamics. Indicating the calories in fruit will still contribute to your overall day-to-day calorie goal..

So yes, fruit can indeed belong to a meal plan to drop weight.

# 1) Fruit can be typically low in calories.

Why does this matter?

You need to develop calorie objectives if youre trying to lose weight. Fruit can factor into those goals and the calories need to be accounted for.

Initially, if you are trying to drop weight and questioning where fruit fits into the formula, I want you to understand youre on the ideal track..

Where fruit can actually get you into problem is if you start to move in the direction of “fruit-like.” Well leap to that with our next area.

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Lots of our coaching clients come to us with all sorts of different fitness questions, like what to eat and how to exercise, proving we all begin with unique situations. The crucial thing is that youre beginning to ask questions and looking for responses..

Yes, theres nuance, hormonal agents tinkering our hunger signals, and so on. But effective weight-loss depends on consuming fewer calories than you use up consistently..

Were here for you if you desire help on your journey. Our 1-on-1 Online Coaching Program partners busy people just like you with a coach who will learn more about you better than you know yourself

This suggests that even with all the nutrients and fiber, consuming all of your meals along with 30 bananas a day will result in you wondering “Why cant I drop weight?”.


Weight reduction comes down to eating less calories than you burn..

Conserve that for Donkey Kong:.

Is Fruit Juice Healthy?

Apple Juice: 103 calories, 22 g of sugar.
Orange Juice: 103 calories, 18 g of sugar.
Grape Juice: 136 calories, 32 g of sugar.

Here are the calories in one 8 oz serving of:.

For recommendation, an 8 ounce glass of Coca-Cola would have about 26 grams of sugar.

# 1) Fruit juices (cranberry juice, orange juice, grape juice): these are high calorie, sugar-filled beverages..

While fruit can 100% become part of a healthy diet plan, “fruit like things” dont get our stamp of approval.

Without the fiber, water, and undamaged cell walls of the fruit, your body will take in the fructose really rapidly. [10]

Not great.

Lets chat particularly about “drinkable” fruit initially:.

2) Fruit Smoothies: Just because its a fruit healthy smoothie does not mean it will not make you fat! Have you seen the calorie count and sugar content of smoothies and green drinks? Yikes.

We have a full guide “Is Drinking Fruit Juice Healthy?” if you d like to learn more..

Yeah … which is why we made this:.

Green Machine Naked Juice (15.2 oz or 450 ml bottle): 270 calories, 53 g of sugar.

Healthy Smoothie King Banana Boat (20 oz or 591 ml shake): 450 calories, 70 g of sugar.

Should I Eat Dried Fruit?

Dried fruits are infamously simple to overindulge since they are so little. Given that the water has actually been taken out, all thats left is the sugar and fiber..

Another “fruit like thing” we need to discuss is dried fruit.

Per weight, all dried fruit will be greater in calories and sugar than its “whole fruit” counterpart.

If you are saying “oh man, I eat 5x that lots of raisins when I eat them …” then multiply those calorie and sugar numbers by 5!

Heres 1 serving of raisins, which is 108 calories and 21 g of sugar:.

The other thing to think about is that sugar is often ADDED to dried fruit to make it even sweeter..

Consider these banana chips:.

2nd ingredient after dried banana? “Organic sugar.”.

You truly need to take care with dried fruit because its so simple to eat way too much.

For contrast, an ounce of a routine banana has to do with 25 calories.

An ounce of these banana chips is going to run you about 147 calories and 10 grams of sugar (17g for total carbs).

This isnt the only place where sugar is included to fruit.

Is Canned Fruit Healthy?


Dietary Fiber: 4.4 g.
Sugar: 19g.
Net Carbs 20.6 g.

To summarize the last couple of sections: fruit is healthy, supplied you stick to frozen or fresh and not fruit-like food, dried fruit, or canned fruit loaded in syrup..

Total Carbohydrates: 21g.

This is why you need to always read the nutrition label when acquiring canned fruit (although its a great routine in basic).

Like anything else, Nerd Fitness recommends fresh fruit in moderation.

As we pointed out earlier, understanding the number of calories youre taking in is a key component of weight-loss.

Lets do that.

Serving size: 280g.
Calories: 85.
Protein: 1.7 g.

Total Carbohydrates: 27g.

Total Carbohydrates: 11g.

You can have as much of that as you want.

The syrup here is composed of “high fructose corn syrup, corn syrup, and sugar.”.

Lets have a look at Del Montes canned peaches:.


Other than for awesomeness.

Total Carbohydrates: 21g.

Just dont chug OJ by the gallon, drink a 64 oz “real fruit smoothie,” and consume raisins by the handful and then wonder why youre not dropping weight.

When you package peaches this way you DOUBLE the calories and the sugar material.

Del Montes Canned Peaches (in heavy syrup):.


Total Carbohydrates: 15g.


If youre targeting 2,500 calories a day, and your meals are bringing you approximately about 2,300 calories, you understand you can fit in a number of bananas for a treat.

Your “healthy carbohydrate” could 100% be a serving of fruit.

Serving size: 1 cup (123g).
Calories: 65.
Protein: 1.5 g.

Back to fruit! We advise eating a healthy mix of veggies, protein, and healthy fats.

Dietary Fiber: 3.6 g.
Sugar: 15g.
Net Carbs 17.4 g.


Additional Large Peach.


Dietary Fiber: 1.1 g.
Sugar: 17g.
Net Carbs: 20.9 g.


Dietary Fiber: 2.3 g.
Sugar: 9g.
Net Carbs 8.7 g.

Serving size: 1 small orange (96g).
Calories: 45.
Protein:.9 g.

Serving size: 1 medium-size apple (182g).
Calories: 95.
Protein:.5 g.

If youre following a low-carb diet plan, and you have about 10 net carbs left in your day-to-day allowance, you know you can eat a handful of raspberries and still satisfy your objectives.

It ends up looking like this Healthy Plate (drawn from our Healthy Eating guide):.

Dietary Fiber: 3.1 g.
Sugar: 14g.
Net Carbs 23.9 g.

If you enjoy a little glass of orange juice sometimes, or you pack a serving of raisins in your lunch and it makes life worth living, by all means!.

Constructing a Healthy Plate (Next Steps).

Total Carbohydrates: 25g.

Well also share carb content and fiber content, in case you are following a ketogenic or low-carb diet.

Total Carbohydrates: 16g.

Serving size: 224g.
Calories: 88.
Total Sugar: 19g.
Total Carbohydrates: 21g.

The best way to paint an image of sugar and calorie content of fruit is with some actual serving sizes.

Whats in the syrup? Sugar. Naturally its sugar..

Lets compare the canned fruit to a regular peach you d select from a tree:.

The huge interest in canned fruit is the syrup that is typically included with it.

Serving size: 256g.
Calories: 200.
Overall Sugar: 42g.
Total Carbohydrates: 50g.

Dietary Fiber:.8 g.
Sugar: 15g.
Net Carbs 15.2 g.


Serving size: 1 cup (92g).
Calories: 62.
Protein:.6 g.

Dietary Fiber: 8g.
Sugar: 5g.
Net Carbs: 7g.

Serving size: 1 cup (148g).
Calories: 85.
Protein: 1.1 g.

Serving size: 1 medium-size banana (118g).
Calories: 105.
Protein: 1.3 g.

Of any type of fruit!

If youre attempting to slim down, just remember to view your general calorie consumption (fruit consisted of).

The various colors of fruit will represent different nutrients, so go wild! [11] Attempt various fruits and experiment with new kinds. Keep rotating to ensure you offer lots of various vitamins and minerals..

You got this!

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Do you LOVE fruit?
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Any fantastic treat or dish ideas?

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Okay enough about me, lets talk about you:.

For the Rebellion!

GIF Source: Dancing Watermelon, Belle, Thumbs Up, Donkey Kong, Spit, Cat on Carpet, Wayne, Batman.

Photo source: Fruit Ninja, Mandarin, Berry Hard Work, Watermelon Dude, Juice Boxes, Raspberry Harvesting Squad, Breakfast Fruit Plate, Watermelon, Raspberries, Oranges, Grapes, Blueberries, Bananas, Apple, Raisins, Dried Mango Spears, Banana Chips, Canned Peaches, Plate of Peaches..

– Steve.


PS: Make sure you read our Full Guide on Healthy Eating if you are simply starting to level up your nutrition game..

As we lay out in our “Healthy Eating” guide, fruit is absolutely healthy and can assist you reach your goals– in the best amounts. According to Dr. Ludwig of Harvard Medical School, if you eat a whole fruit, its hard to consume adequate fructose to be hazardous. Studies done on the satiating power of different foods have actually revealed fruit to be some of the most satisfying food studied. Without the fiber, water, and intact cell walls of the fruit, your body will take in the fructose really quickly. 2) Fruit Smoothies: Just because its a fruit healthy smoothie does not suggest it will not make you fat!