he fruit always occupies the top of the ranks of healthy foods and slimming diets. But beware, not all are the same, and you have to know that there are some that are not so recommended if you want to keep the scale at bay. The motives? “The fruit has sugars, and you have to control it in case we are trying to lose weight . It is not a question of dispensing with it in any case, but it is necessary to opt for those that have little sugar, such as watermelon or strawberry, “Dr. Lázaro tells us. “As a general rule, we warn that excessive consumption of them can lead to weight gain, since many fruits can have high fructose content,” corroborates Laura Parada, a nutritionist at Slow Life House.
Basically, as Dr. Olga Hernández, expert in Nutrition at the Tufet Clinic in Barcelona, explains, “those that we must take in moderation are those that have a high glycemic index”. What exactly is that index? It means the capacity and speed with which a food becomes sugar in our organism. “When a food is transformed into sugar, the production of insulin is stimulated. Insulin is a hormone whose function is that sugar enters the cells to be metabolized, but the sugar that the cell does not need the hormone insulin is responsible for transforming into fat, “the doctor told the Tufet Clinic.
On Your Shopping List … But in Moderation
As we commented, experts suggest that there are fruits that are not as recommended in a weight loss diet as others, so if you like them all, and taking advantage of the variety increases in the spring and summer months, you can prioritize the consumption of some. “Primarily the ones with the most calories are dehydrated or dried,” says Laura Parada, who also explains that “there are also some that have a high caloric content, but this is not due to the amount of sugar (fructose), but rather to its great contribution of fats that, although they are healthy, in large quantities are a great caloric contribution “. Which are? For example, fresh coconut and avocado stand out .
The first, as he tells us, contributes 380 Kcal per 100 grams, due to its high fat content. But, on the other hand, it is a fruit with a lot of fiber (9g / 100g) and a good source of potassium. Meanwhile, the second, one of the favorites of celebrities , contains 233 Kcal per 100 grams, but it is a source of healthy fats, vitamin E and potassium. Dr. Paula Rosso, nutritionist at the Lajo Plaza Aesthetic Medical Center, adds to this list the grape that, “although it is an extraordinary source of resveratrol, in case of weight loss diets should be avoided because of its high sugar content, as well as the pear and the mango , because both favor the accumulation of abdominal fat due to its high fructose content “. And what about the pineapple , so common in Detox plans? “This fruit generates controversy, because it is diuretic, but eye, it has more sugars than others. We will try to take it, but with moderation and preferably natural, not packaged, because it has preservatives, “says Dr. Mar Lázaro, who points out that you also have to take in moderation all kinds of summer fruits, peaches, medlars, Paraguayans … to be very sweetened, and always bet on seasonal.
The Importance Of The Point Of Maturation
In addition, we must take into account the point of ripeness of the fruit. Yes, although you may not have thought about it, a ripe fruit is not the same as a green one or at the same time. “Not only does it change its taste and physical appearance, but it also slightly alters its nutritional composition with the maturation process,” explains Laura Parada, who tells us that her taste becomes sweeter, her pH rises and, what more Interested from the point of view of the diet, “the sugar content increases considerably since its starch is transformed by enzymes that give rise to glucose to a greater extent than fructose”. The expert tells us that “it is important to clarify that in ripe fruit the caloric content is not increased, prior to sugar there was starch that for each gram provides the same calories as sugar. But we must also bear in mind that although the caloric intake does not change during ripening, we must consider that the starch of the fruit has already been degraded, therefore in our organism it will metabolize more rapidly, raising the green fruit in a shorter time than the green fruit. Blood glucose. That is, ripe fruit has a higher glycemic index than green fruit and therefore, we must choose one or the other taking into account this, “adds the expert from Slow Life House.
Fruits at Night, Yes or No?
There are experts, such as Dr. Leo Cerrud, who disagree and are not in favor of ‘demonizing’ certain fruits. “Prohibiting them on a weight loss diet no longer makes sense unless it is a ketogenic diet (protein or protein) and then completely changes the theory and it is understood that fruits are prohibited, not because they fatten, but because they take you out of ketosis, which, as the name of the diet proclaims, is the ultimate goal of this type of regimen, “says Dr. Leo Cerrud. “Previously, in what we can call the ‘Pleistocene of diets’, when we were obsessed with calories and fat, every good regime had to restrict and eliminate everything that ‘smelled’ to hypercaloric. That is why things like avocado, tomato, watermelon, melon, grapes, bananas, squash and a long etcetera that were suspect because of their high content of fat or sugar, the famous glycemic index, were obsessively forbidden. , Dr. Cerrud tells us.
But, in his opinion, today it is considered that the benefits of its consumption are greater than the “evil spells”, so there is usually no vetoed fruit . What we should do is take into account the hours in which we consume them. “What you want is to change habits while losing weight, so instead of prohibiting some what we should do is increase the offer and take into account the schedules. Let me explain, if you are not going to have time to burn those calories that, effectively bring you the fruits, better not eat them. With which the only maxim that should exist is: prohibited the intake of fruit after a certain hour in the afternoon or at night . ” Dr. Lázaro agrees on this point, and states that we must take special care to eat fruit, because “many people believe that it is the panacea, and it is not true.” As a general recommendation, in addition, the best fruit to take it at the beginning of the day.
The Particular Case of Juices
When we ask experts for fruit consumption, most agree that it is much more beneficial to consume them in whole pieces, better than in juice. “It is important to realize that fruit juice usually contains high concentrations of fructose, which will increase insulin levels and can counteract the benefits of antioxidants,” says Laura Parada, who explains that there are even studies that have shown that the high consumption of fruit juice increases the risk of obesity. Something that increases in cases of packaging. The expert recommends in that case be very attentive to the label, as many contain high fructose corn syrup and artificial flavors, in addition to concentrated fruit juice