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Should I Stay Away from Fruits when Dieting?

Dear Heather:

If I’m trying to lose weight by cutting my carbs, shouldn’t I stay away from fruit? I used to snack on fruit during the day, but now that I’m low-carb I have a hard time finding snacks. I know that fruit has a lot of sugar, but is also healthy for you - so I’m not sure if I should avoid it or not. I’d love your advice on this topic. Thanks!

Joseph K., Washington

Dear Joe:

Thanks to the Atkins craze fruit has become the enemy of many dieters. It’s kind of sad that this nutritious food group is being eliminated by millions of “weight conscious” people who are so afraid of sabotaging their carbohydrate intake. Cutting back on carbs can result in weight loss, but it’s important that you cut back on the carbs from refined or processed foods rather that those from whole grains and fruit. This is the theory behind The South Beach Diet which recommends the majority of your carbs are complex such as fruits, whole-grain breads, brown rice and oatmeal.

Better yet, if you incorporate fruit into your diet between meals you’re less likely to reach for high-calorie, high-fat snacks. Fruit is filling thanks to its high water and fiber content.

So don’t eliminate fruit from your diet just because it’s high in sugar because your body demands those essential vitamins and minerals. Instead, carb-conscious dieters should eat fruit as a snack especially since most of the low-carb processed snacks are full of artificial ingredients and preservatives.

Instead of ……………..>> Try……………….

Peanut Butter Protein Bar >> Sliced Apple w/ 1 Tbsp Peanut Butter

Low-Carb Yogurt >> 1 Cup Melon w/ Plain Yogurt

Atkin’s Ice Cream Bar >> 100% Frozen Fruit Bar

Low-Carb Shake >> Fresh Strawberry Smoothie

Carb-Counter Orange Juice >> Large Orange w/ 10 Almonds

Doesn’t eating real food sound so much more appetizing than those low-carb snacks! Plus you’re getting all of the vitamins, minerals, and phytochemicals that fruits have to offer. So don’t be afraid of the natural sugar that fruit adds to your day – instead focus on limiting refined sugar which is found in processed snacks, soft drinks, and white flour.

It’s great to hear from you!

Sincerely,

Heather Campanile, RD

October 20, 2005 in Weight Loss Q&A | Permalink