Hello ladies, when most of us think about eating clean and healthy we might think about eating more fruits. You know what they say” an apple a day keeps the doctor away”, but some of us can take this statement too literal. We can catch ourselves getting in more than just one apple a day. Fruits not only taste super delicious but are also packed with vitamins, fiber and antioxidants that your body can benefit from but they also have something not many people talk about which is SUGAR. Today’s blog will be on how fruits can hold us back from reaching our Fitness goals.
The daily sugar intake for the average women is 25g and for the average man its 30g. A lot of us especially in the beginning of our fitness journey can get carried away with consuming many fruits throughout the day making us exceed the daily limit of our sugar intake. Ladies although the sugar you are getting is coming from fruits, when the fruits are digesting inside the body it’s almost like if you had drank juice or ate a piece of candy because of it's sugar content.
Let’s say throughout the day you have 1 banana, 1 orange, 1 peach and 1 apple, it might not seem that bad but 1 medium banana has 14g of sugar, 1 small orange has 9g, 1 medium peach has 13g and 1 medium apple has 19g. If you add that together that’s 55g of sugar, double the amount of sugar for the average women and 25g extra for the average male and this was only in fruits not to mention anything else had throughout the day. When you consume carbs and sugars your body releases insulin. Having insulin release in the body means your body will not be able to burn body fat efficiently and it actually signals the body to turn any unused energy into body fat for later use. Now if you had to decide between drinking fruit juice or eating the actual fruit I would go with eating the actual fruit. Most fruits also have fiber and fiber can help slow down digestion and the release of insulin. In juice form the fiber is taken out giving you a greater insulin release.
Now you may be asking yourself, well if I can’t have any fruits how am I going to get in all those amazing benefits that I get from consuming fruits? Ladies all you have to do is stock up on green veggies they are packed with fiber, antioxidants, and vitamins that will help improve your health without all that insulin release that will prevent you from getting to your goal as fast as possible. Now this doesn’t mean that you can't ever have fruits or can't currently have fruits because it all depends what your fitness level is and what your fitness goals are. This is why it’s very important to have a customized meal plan so you can always know when you can indulge in sweet delicious fruits without it holding you back.