Fruit comes in all shapes, sizes, colors, and flavors! With its natural sugars and tasty variety, fruit often raises questions for those concerned with weight management.
But what is the truth? Is it possible to eat too much fruit? And what role does fruit play in a balanced diet? We are going to dive a bit deeper into the relationship between fruit consumption and weight gain, taking a close look at the science and expert advice.
Is eating fruit healthy?
As you probably already know, a daily intake of fruit is healthy for the body. It is recommended to eat two pieces of fruit every day, which is roughly equivalent to 200 grams. This is because it is packed with vitamins your body needs, and it also contains plenty of fiber that provides a feeling of fullness and is good for your bowel movements. But what if a colleague treats you to a tasty, healthy smoothie during your break? A blended heap of fruit put together. Is it still just as healthy then? And don't those nutrients get destroyed during the blending process?
The effectiveness of nutrients in fruits and vegetables can be reduced by factors such as heat, light, and oxygen. High-tech machines like cold-press juicers and slow juicers help limit these influences by pressing quickly with minimal exposure to heat and oxygen. But does this mean there are no downsides to blending fruit? Often, multiple pieces are added when blending fruit, resulting in a high sugar content that is naturally present in fruit. Smoothies are quick to drink due to their smooth texture and sweet taste, especially if you add ingredients like coconut milk, honey, or other sweeteners. However, this can mean consuming a lot of calories without feeling truly full, making things extra difficult for yourself during a calorie deficit.
Is it better to eat fruit or drink?
Ask yourself the following question: do you experience a stronger sense of satiety after drinking an apple-banana-kiwi smoothie, or after eating a separate apple, banana, and kiwi?
I think we agree with the answer…
Drinking a smoothie is quick and before you know it, it's gone, whereas eating a piece of fruit requires a much more conscious approach. Chewing fruit activates a satiety hormone. This hormone plays a role in regulating your appetite and feelings of fullness, meaning eating fruit can help reduce hunger and prevent overeating. The fiber in fruit also ensures slower digestion, keeping you feeling full for longer, whereas a large amount of sugar in a short time triggers a faster feeling of hunger later on.
In addition to blended smoothies, we also have fruit juices; can these be used as a substitute for eating fruit? A study by Floor Scheffers, supervised by the RIVM and the UMC, showed that pure fruit juice is not as healthy as fruit, but also not as unhealthy as soft drinks. Pure fruit juice is not a suitable substitute for fruit due to its low satiety value (it hardly fills you up) and high sugar content. Therefore, Scheffers concludes in her study that it is inadvisable to use pure fruit juice as a (partial) substitute for fruit.
Conclusion
The conclusion we can draw from this is that eating fruit in itself does not directly lead to weight gain. Fruit is an important part of a healthy diet due to the vitamins, fiber, and other nutrients it contains. However, consuming fruit in the form of smoothies or fruit juices can result in a higher intake of sugars and calories. Drinking fruit juice as a substitute for fruit is generally not recommended due to the low feeling of satiety and the high sugar content. It is therefore important to consume fruit in its whole form and to be aware of the total intake of sugars and calories, especially if you are working on weight management. If you still want to drink a smoothie, it is advisable to do so with a mix of vegetables and possibly protein powder. In this way, satiety will be higher, thanks to the fiber and protein, and the sugar and calorie content will be lower. In the meantime, craving a tasty piece of fruit? Feel free to take a portion by hand!
Author: Avalon van Dijk
Course Power supply and Dietetics The Hague University of Applied Sciences
References
Gil, M. I., Aguayo, E., & Kader, A. A. (2006). Quality Changes and Nutrient Retention in Fresh-Cut versus Whole Fruits during Storage. Journal Of Agricultural And Food Chemistry, 54(12), 4284–4296. https://doi.org/10.1021/jf060303y
Khaksar, G., Assatarakul, K., & Sirikantaramas, S. (2019). Effect of cold-pressed and normal centrifugal juicing on quality attributes of fresh juices: do cold-pressed juices harbor a superior nutritional quality and antioxidant capacity? Heliyon, 5(6), e01917. https://doi.org/10.1016/j.heliyon.2019.e01917
PhD research: pure fruit juice is not as bad for health as soft drinks | RIVM. (n.d.). Link to article.
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