Fruits are a healthy addition to any diet plan and experts say that having them decreases the most common and dangerous of health risks such as heart attacks.
Fruits must be part of a well-balanced diet, but that diet must also consist of a certain amount of vegetables, lean proteins, whole grains and healthy fats. Fruits are nutritious, but eating them excessively can lead to weight gain or other health issues. Over-eating fruits adds more calories to your daily calorie intake and thus, becomes a concern for overweight people or diabetics. Such people need to reduce or keep an eye on the caloric content of every fruit.
People gain weight when the calories consumed are not equal to the calories burnt. Many fruits are low in calories, but consuming them in large volume can give you unwanted calories. Fresh fruits contain about 15-20 calories per ounce; a medium-sized apple (weighing about 6 ounces) contains about 100 calories. Consuming 100 calories on a day is all right. But, when you snack between meals and end up eating 3 apples, which equals 300 calories, from just fruits, there is a problem.
Dried fruits are worse when compared with fresh fruits as they contain many more calories. Three ounces of raisins add 250 calories to your body. An additional 250 calories with your regular calorie number can be very troublesome. For a healthier way of living, you should consume fresh fruits, but in limited quantity.
For the routine functions of the body and the brain, fruits are necessary as they provide carbohydrates. Fresh fruits have natural sugar whereas canned fruits have additional refined sugar. No matter what kind of sugar you consume, it only adds more calories to your body. Fruits with high sugar content lead to increased insulin production in the blood. Elevated insulin results in fluctuating blood sugar levels, which increases hunger, especially, for sugary foods, thereby, causing weight gain or diabetes.
Fruits, which can cause weight gain, are listed below:
- Dried fruits
Fruits and vegetables that are recommended for a healthy body and weight loss include spinach, raw pumpkins, coconuts, kale, radish, cucumbers, dark lettuce, zucchinis, mushrooms and funnels, raw Brazil nuts and chestnuts.
Consult a dietician to know the right quantity of fruits to be included in your diet.