I hear these phrases all the time:
“I don’t eat fruit because it’s high in sugar.”
“Bananas are fattening.”
Do you avoid fruit for any of these reasons? Well if you do, you should think again! Fruit is an important part of a well balanced healthy diet. Fruit provides vitamins, minerals, antioxidants, phytochemicals and fiber. Yes it does contain sugar, but it’s the natural kind (unless you’re having canned fruit in syrup or fruit juice with added sugar).
Since fruit does not contain any protein it may not keep you very full for long. It’s wise to add a protein source when you consume fruit to increase satiety. Instead of eating only an apple as an afternoon snack add some nuts and you will feel much more satisfied.
So the real question now is: “Can you overeat fruit?”
The answer to this is: YES.
Anything consumed in large portions could lead to weight gain if your calorie intake exceeds your calorie expenditure. If you’re eating too much fruit, it may be displacing other foods such as: vegetables, dairy, whole grains, protein, and fats. With anything it’s important to have balance and moderation in your diet.
So how much should you be eating?
Approximately 2-5 servings each day, depending on your calorie needs.
What counts as one serving?
- 1 cup of fruit
- 1 cup 100% fruit juice
- 1/2 cup dried fruit
What’s in one serving?
- On average a serving of fruit has 60 calories, 15 grams carbohydrate, 0 grams fat, and 0 grams protein.
- The fiber, vitamin, and mineral content varies widely from fruit to fruit.
So are bananas fattening?
- As you can see fruit has zero grams fat (avocados are the one exception).
- They do contain more calories.
- 1/2 banana is generally considered a serving.
- Eat your bananas they contain lots of healthy nutrients!