On today’s episode of Live Lean TV, I’m sharing my thoughts on the often asked question, can fruit make you fat?
I also discuss the difference between fruit and fruit juice.
By now you know I’m a big believer in following a low sugar way of eating.
So the question I often get is, what about the sugar in fruit?
Can eating too much fruit make you fat?
Well first of all, eating too much of anything can do that.
When I say to cut down on sugar, in most cases, I’m specifically referring to the sugar found in processed foods and grains.
The naturally occurring form of sugar in fruit is called fructose.
There has been research showing excessive amounts of natural fructose from whole fruit could cause health problems.
However, you’d have to eat a stupid amount of fruit to get fat from fruit.
In other words, it would be hard to overload your liver with enough fructose from whole fruit, to actually get fat.
It’s also important to be able to differentiate between unprocessed, naturally occurring forms of fructose in fruit vs. high fructose corn syrup.
High fructose corn syrup is processed and added to refined products to sweeten them up.
Don’t be fooled.
Pasteurized fruit juice from your grocery store is processed.
I will go on record to say that it is a lot easier to get fat drinking pasteurized fruit juice from the grocery store vs. eating fruit.
Here’s the difference between fructose in fruit juice and fructose in whole fruit.
Whole fruit contains fiber.
Fiber helps slow the release of sugar into your bloodstream and liver, and will also fill you up faster.
This is why it’s harder to over consume fruit.
Whole fruit is also loaded with nutrients like vitamin A and vitamin C, as well as phytochemicals and flavonols.
Now let’s contrast the health benefits of fruit vs. fruit juice.
Fruit juice has most of the fiber removed and it doesn’t contain as much nutrients.
Since the fiber has been taken out of the juice, not only does the rush of sugar hit you fast, it’s also very easy for you to over consume it, since the juice won’t fill you up.
In my opinion, drinking pasteurized fruit juice can also make you feel hungrier.
This is because of the roller coaster ride your blood sugar levels will be on after drinking juice.
With all the talk about fructose making you fat, don’t confuse pasteurized fructose in fruit juices and processed high fructose corn syrup in processed foods, with the healthy benefits of eating the fruit whole.
Now with all that said, I still don’t consider fruit a “free food”.
The only food I consider “free” are fibrous vegetables.
In other words, I recommend you eat as many leafy greens, like spinach, as you want.
But I don’t recommend you eat as many bananas as you want.
Well of course, like any fitness and nutrition question I get, it depends.
It depends on your current body composition and your specific goals.
For instance, Jess and I have online custom coaching clients who are already lean and active.
We know their body can process the sugar more effectively, so they can handle more fruit throughout the day.
Ultimately, the question of how much fruit you can eat depends on your specific needs and goals.
If you’re unsure of all of this, we can help.
If you are looking for a customized nutrition and fitness plan to get you in the best shape of your life, check out our premium Live Lean Online Custom Coaching Program.
Jessica will work with you to customize a program specifically for you.
We just had a few successful coaching client graduates, so we’re now reserving spots for a few serious applicants who are looking to invest in their health.
Here’s the link for more details on how to apply to become our next coaching client success story.
Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.