Why do people become scared of certain foods?
Butter. Carbs. Egg yolks. Milk. Meat.
If you remember my No Shit Diet, you know I think these fads are… well, a load of shit. 😉
There are so many schools of thought, you really have to find something that works for you and your body. Don’t be afraid to experiment. Play with your food! Create your own nutrition philosophy; one that makes you feel good. And don’t ban foods for no reason.
Today’s Work It Out is about fruit. One of the most asked questions I get about my figure competition prep is “why are you still eating fruit?!”
I’m still eating fruit because I like fruit. Fruit is good for you. Love your fruit.
Is fruit bad? NO! Fruit does have sugar. This is why it often gets slammed by the fitness community. Not all sugars are created equally! Eating a piece of fruit is NOT the same as eating a bowl if ice cream. Mmmm… ice cream...
This doesn’t mean it’s a free-for-all. It does have fructose, a type of sugar that cannot be directly utilized by the muscles. The liver must convert fructose into glycogen (carbs). When the liver glycogen levels are full fructose gets converted to fat and that helps to increase the size of the fat cells. Which is why fruit gets a bad rap.
You can’t know when the liver is full, but you can be smarter about your fruit.
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1. Eat fruit in the morning
Because you’re fasting while you sleep, the liver burns all that glycogen. When liver glycogen levels get low, your body begins breaking down muscle protein to convert amino acids into glucose for the brain. All that means is that first thing in the morning your body is straight up burning muscle and you NEED to replenish some of that fructose. At this point the fructose is used for good – restocking the liver glycogen levels and switching off the signal to burn muscle protein.
One of my favorites is this Blueberry-Basil Egg Bake. Lots of protein a fruit to fuel your morning!
2. Fuel your workout with fruit
Eaten before a workout, the fructose helps to prevent muscle fatigue that usually comes on strong as muscle glycogen levels begin to fall. Eaten after workout, fruit is used to replenish glycogen levels in your muscles and your liver.
3. Use fruit to your advantage
Fruits offer many health benefits beyond fuel. Here are a few of my favorites:
Grapefruit – High in enzymes that burn fats and has high water, a combination that makes it a perfect food for increasing metabolism. It also contains a dietary fiber called pectin, which is good for digestion.
Oranges – High in Vitamin C, oranges are a great pre- and post-workout snack because the vitamin C helps protect nitric oxide (NO) from being broken down by free radicals.
Apples – Polyphenols have been proven to increase strength and fat loss.
Cherries – Perfect for post-workout, as it reduces inflammation and enhances recovery (which is why I concocted this Cherry Ginger Protein Smoothie).
4. Know the GI score
The glycemic index (GI) ranks carbs based on their effect on blood sugar levels. Those with a lower GI score, the more steadily its burned throughout the day giving you lasting energy. Higher GI foods are more quickly transported to fat cells if you don’t burn them right away (these are the ones you may want to eat surrounding a workout).
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I’m happy to see cherries are low GI and good for recovery. They are my favorite!
Have you ever gotten “scared” of a certain food?
What is your favorite fruit?
Charissa says
I really like this post…I’ve been working on having a lower sugar diet and some of the fruits I had normally eaten have gone bye-bye (take bananas)…however, fruit is SO good for you and I think, like you mentioned…timing is important. Fruit is great in the morning and for workouts!
My new favourites are berries (since they are a bit lower on the GI scale).
Laura says
I was surprised at how low bananas were on the GI scale! Definitely going to be eating more of those post-workout.
Lisa says
Great post! Ugh – it makes me annoyed when I hear people say they’re avoiding fruit. It’s full of vitamins, fibre, and all kind of nutrients that are great for our body. I totally get the sugar component, but I don’t think it’s a huge deal as long as you’re not eating like 5 servings a day. I mean it’s better than eating a candy bar by far.
I love my fruit. I definitely did struggle with fearing it a while ago, but I’m so glad I’m past that now!
Laura says
For sure! Fruit sugar does NOT equal dessert sugar.
GiGi Eats Celebrities says
Sadly, I cannot eat fruit. FU**in’ missing large intestine.
I did REALLY LOVE strawberries and blueberries. Oh and grapes! Yum! ha ha. But nope, cannot eat them any longer 🙁 I get my fare share of veggies though, so it’s all good.
Laura says
Awwww… can you eat tomatoes? Avocados? Technically those are fruits…
Ulli says
I think I got totally fucked up in the entire metabolism repair attempt to be honest. I used to not be afraid anymore of many foods, now I feel my life revolves around hitting enough protein, not too many carbs and enough fat. It’s no fun really.
Laura says
Oh no! Have you tried a nutritionist?
lucie@swissfitchick says
Love this! There were times when I cut out fruit completely! Imagine what I missed on….today, I eat it in the morning or early afternoon and my faves are nectarines, strawberries, blueberries, apricots. hmmmm.
Laura says
Those are my favorites too! I always have some fruit at night too for dessert. 🙂
Pamela Hernandez says
I love fruit! There are many wonderful things in a fruit other than the sugar. I love fruit post workout as well. Thanks for sharing this great information.
Laura says
I agree! There are so many benefits!
Arman @ thebigmansworld says
Well said Laura, I despise shows like The biggest loser and others directed at weightloss as this message is constantly drilled in the heads of all- fruit is now on the ‘bad’ list! They just released a study how they were planning on creating a low gi/low carb apple after the success of the low carb potato we have. You heard right. LOW CARB POTATO. Actually thats not as bad the broccoli being produced fortified with added vitamins…
Laura says
Oh, gross… that can’t be good for you.
Linz @ Itz Linz says
interseting! the gi guide definitely surprised me as some fruits with low gi scores were ones that i thought had “a lot” of sugar!
Laura says
Same here! I thought bananas would be off the chart.
Georgie says
THANK YOU. Ugh I get so mad when people say “ugh this apple is my cheat meal” (sorry I won’t go off on a a rant) but I really appreciate when people acknowledge that well yes fruit can have a lot of sugar it also has tons of great benefits and can be eaten in moderation just like anything else.
Thanks for keepin’ it real <3
Georgie
Laura says
Whaaaat?! Apples are breakfast, not cheat meals!
bethp262 says
Great post! Nobody ever got fat from eating too many apples!!
Laura says
Thank you! And good point. 🙂
Davida @ The Healthy Maven says
Great post! Also happy to hear about cherries since I currently have a bag sitting right in front of me! Time to dig in 😉
Laura says
Thank you! I love my cherries. 🙂
Lee says
I went through a period like 8-9 years ago where I wouldn’t eat high glycemic fruits (watermelon, pineapple, bananas) but then I got over that fortunately. Fruit is good! I really only eat one piece a day though.
Laura says
Babies like fruit. 😉
Maureen says
I could not live without fruit! I love having an apple with nut butter after lunch and I snack on watermelon during the summer {I know it’s GI number is high, but we only get to enjoy it a few months out of the year]!
Laura says
A high doesn’t mean don’t eat it! It’s just one you may want to save for eating at the best times. Or at cookouts. Whatever. 😉
Kaila @healthyhelperblog! says
NOTHING irks me more than when people cut out fruit! It’s like ARE YOU KIDDING ME?! Totally makes me feel like the person is restrictive and disordered. Something so natural, so delicious, and so nutritious should not be feared!
Laura says
Preaching to the choir! 😀
Tiff @ Love Sweat and Beers says
I couldn’t live without fruit! Love it, especially cherries – which I had with breakfast this morning. Mmmm!
Jody - Fit at 55 says
Food does not scare me – I like it too much!!! 🙂
Thank you for this!! The whole sugar & fruit & other foods with natural occurring sugar – some people just take healthy living & healthy eating way too far & to the extreme…
Honest – I f’in don’t care where it falls on the GI scale – I don’t overeat it, I don’t go to extremes with it.. I eat the fruits I like in a healthy way. Honestly, what are people thinking & YES, so many advantage to it too…. people have to calm down & get real! 🙂
Like other foods I see people slamming – bread & other stuff – don’t slam it – many healthy foods are fine for some & not others.. like you & I write – it is what works for you!!! 🙂
Laura says
That is the best attitude – eat what you want, just do it in moderation. Even cookies. 😉
Sarena (The Non-Dairy Queen) says
Gah, I am such an apple girl. It’s my favorite. So much so that I have to force myself to buy other fruits in season to keep from just eating apples. I swear by my apple consumption though. No other fruit makes me feel healthier. Great post! Fruit, fruit, fruit…I love fruit!
Laura says
Thanks for sharing your apples for the salad last night. 😉
Sara @ fitcupcaker says
I love blueberries, but I didnt see them on the list, im thinking they would be low, since strawberries are 🙂
Laura says
I think all berries are pretty low!
Sam @ Better With Sprinkles says
Adore fruit! it makes me happy when people in the fitness community talk about how good it is, because so many people slam it. I figure that as long as you’re eating veggies and protein too, it’s fine. Favourite fruits are blueberries and bananas – and I’m actually surprised to see bananas on the low GI section, I feel like they always get slammed for being too high in sugar.
I was definitely afraid of carbs for a while – so glad I’m past that, because I know I function better with my grains, potatoes and fruit.
Laura says
I agree – fruit is just another part of a balanced diet. The bananas surprised me too!
calee says
LOVE this post! I remember learning about the liver changing fructose into fat, and that’s kind of scary. I try to avoid eating my sugars in the morning though because it makes me crave sugar the rest of the day. I need to start getting some fruit though so I can have that at night when I get sweet cravings. Either that or just go to bed because a sugar craving at night usually means I’m just tired.
Laura says
Interesting… I find fruit is ok in the morning but if I make sweet like pancakes that does make me crave sugar more.
Michelle @ Eat Move Balance says
I’m surprised mango and bananas are low GI. Very interesting! I love fruit, and could not imagine not including it in my diet–that is just NOT an option. I love fresh berries, but when they aren’t available, I love snacking on an apple or an orange.
Laura says
Both of those were surprising to me too! Everyone is saying apples… now I am craving them! 🙂
HappinessSavouredHot says
Fruit is fine, even when trying to get leaner, as long as you keep portions in check. And if you cut on all the “bad” sugar, you make room for the “good” one found in fruit and accompanied by nutrients.
I try to eat more vegetables than fruit though.
Laura says
I definitely agree with eating more veggies than fruit, but it all has a place in a balance diet!
Samantha @ 10000 Squats says
Wow GI score! That’s something I never knew about. I’ll keep that in mind when choosing fruit in the future. I’m usually a morning fruit person anyway so your post really resonates with me! Thanks for sharing!
Laura says
Glad I could share something new! Thanks for stopping by and commenting. 🙂
Jess @ JessieBear says
I hate how fruit gets a bad rap all the time!
Cassie @ RedLetterDaye says
Definitely went down the wrong road at one point avoiding certain foods, but fruit really never was one of them. I actually have lost my sweet tooth, however, and am not the biggest fan of fruit anymore. I’ll have some banana and berries in my oats, but otherwise, I could leave them.
Cassie @ RedLetterDaye says
I’ve also read the glycemic index is kind of moot when mixed-macro meals are eaten. (Tongue-twister!) Eat what you want!
Laura says
Sort of… macros don’t track sugar, but it’s still a good idea to keep an eye on it.
Parita says
So glad to see that mangoes and cherries are on the low GI list! WOO! And I used to avoid foods like eggs and avocados (years ago) but now I eat them a few times a week. I think it’s important, like you said, to figure out what works for YOU and not adapt to what works for others.
Laura says
I was avoiding yolks for a while… now I cannot get enough! It’s all about moderation and balance. And extra guac. 😉
Angela @ Happy Fit Mama says
I get so frustrated with my diabetic patients who shy away from fresh fruit because it’s “high in sugar” and instead reach for something artificially sweetened because it’s “low sugar.” UGH!
Laura says
I. Know. Fruit will ALWAYS be better than processed crap!
Melissa @ Treats With a Twist says
Know what I hate? When people won’t eat fruit, but will “save” themselves to gorge on ice cream and cake…yet you should just eat a balanced diet (including fruit!) to get all your vitamins, and then you don’t feel a need to gorge when the cake is in front of you. No need to skip treats because you had fruit. That’s silly and it’s sending a TERRIBLE message to little kids who see it.
Thanks girl!
Laura says
Preach on!!! People drive me insane.
morgan says
I heart this post! I find for me most fruits on their own don’t digest well & give me jitters, so I prefer my fruit with some protein or carbs (apple omlettes, peach sweet potatoes) but it is so nice to see all these people writing in in agreement on fruit is good 🙂 my favorite all time fruit are bananas- but now I have learned the riper the better (for me!) yum- chocolate protein pudding with sliced bananas… *leaving office & running to the store now*
Laura says
The jitters??? Is it the sugar? I’ve never heard of that!
Heather @ Better With Veggies says
Right now I get fruit 3 times a week, not as much as I would like, but I’m trusting my trainer! 🙂
Laura says
Really?! Hmmm…
Cel says
Fruit is the most natural, whole food on the planet! Have you ever Read 801010? Your refreshing attitude on fruit would love this book! .Fruit and sugar keeps you lean…the fat you eat is the fat you wear. Plus all of the fiber, nutrients and antioxidants in fruit makes your body and skin glow! Fat and protein can’t beat that 😉
Laura says
I have not read that… will check it out. Thanks!
Carol @ Lucky Zucca says
Always so informative! I love it! This is really interesting because a lot of the fruits with the low GI’s I always thought of as “fruits to avoid” because of their high sugar content. Cherries for example! And you know I love me some grapefruit, so YAY!
Hannah @ CleanEatingVeggieGirl says
Yay! I am happy to read this :). I LOVE fruit and eat several servings each and every day! My favorites are bananas, apples, cantaloupe, grapes, and berries!!
Megan (The Lyons' Share) says
Great post – I love fruit as well, and I get sad when I hear people who completely swear it off (even though they love it) because they think it is a diet-buster. This may be what spurred the entire post, but just in case you haven’t seen the recent NYT article, it was a good one: http://well.blogs.nytimes.com/2013/07/31/making-the-case-for-eating-fruit/?_r=0. Also, I used to be “scared” of avocadoes – thank goodness I got over that, because I adore them and know that they’re filled with “good” monounsaturated fats! I am still “scared” of mayonnaise – it completely disgusts me, and even though I KNOW I have eaten far worse things and a little bit won’t kill me, that’s the one food that I just won’t touch now.
Laura says
I hadn’t seen that article! Thanks for sharing!
I’m scared of mayo… but only because it’s processed and slimy. I think I’d eat it homemade…
Angela says
My professor who taught me at University of Toronto for my Nutrition course, Dr. Wolever, invented the glycemic index! It’s cool that it’s referenced to so often in the health community.
Laura says
That is really neat! I bet his class was awesome.
Alex @ therunwithin says
I am a fruit lover. It kills me when people say ‘don’t eat fruit’ or ‘fruit is so high in sugar’. people certainly do not have their facts straight
Nicole @ FruitnFitness says
I love fruit! I don’t care how much sugar it may have I will continue to eat it. I know some people may disagree but i do think the sugar in an apple is better for you than the sugar in a chocolate candy bar. I am actually eating fruit right now, my late night snack is almost always some dates with almond butter.
Laura says
You are 100% right. That candy bar won’t have the fiber or other health benefits and will only leave you hungry 15 mins later.
Kelly @ Cupcake Kelly's says
And to think I couldn’t think you were more rad. Every person’s body and digestive system are different, and not every diet works for everyone. I think that is my biggest pet peeve with people who say, oh just cut out carbs, just cut out fruit, etc…
Thank you for your perspective!
Laura says
Awwwww… that is so nice of you. It’s all about playing with your food and finding the best diet for YOU. We’re all snowflakes. 😉
Stacy @ Stacy Eats says
I just learned a lot! I’m also very glad to see that cherries are the lowest, I’ve been snacking on them like crazy this summer.
Molly says
I’m always surprised by the GI of Watermelon since to me it’s such a watered down fruit. Loved this post – too often my friends tell me that I eat too many fruits but in comparison to their colas or sugar treats my fruits are much more healthy and now I am reminded that they don’t necessarily need to be considered a treat if I consume them at proper times of the day. Thanks for de-busting that myth – cutting out all sugars is so common for people who are dieting but you just proved that it isn’t necessary.
Laura says
Same here – it seems like it would be much lower than a banana or a mango!
Meg @ A Dash of Meg says
girl, this is a fabulous post and i’m proud of you for writing it so well. so many people need to hear it even if they already know the information. you did an outstanding job explaining it and i am sure not one person walked away from this post not wanting fruit. i just had an apple with my breakfast – such perfect timing to be reading this post 🙂
Laura says
Thanks, love! xoxo
All these comments have made me crave apples! 😉
Allie says
Thank you for this post! I get so sad when I find out people are “afraid” of fruit. Fruit is awesome!
Hayley @ Oat Couture says
I LOVE this!! Totally agree! I cannot stand it when I hear people say that they are cutting out fruit because it’s too high in sugar blah blah… Get a grip!! Eat sensibly and listen to your body, it’s that simple! 🙂
Laura says
Amen! Fruit is happy food. 🙂
Grubarazzi says
Very cool post! I often find myself eating way too much fruit because I LIKE it…but this gives me the reasons why timing is important sometimes. No shit. Eat your fruit, boo.
Laura says
Shit-free fruit is the best. 😉
Melissa- threredheadedrunner.blogspot.com says
Amen! Im so tired of people making comments about eating fruit. its either this or a candy bar, biatch! 🙂
Laura says
LOL! Well-said. 🙂
Missy says
I have to admit I am …how should I put it… “aware” when I am eating fruit. In other words, it is not something I do without thought.
I certainly am weary of bananas and melons and grapes are like crack to me — but I am sure to pair fruit with a protein so that my blood levels stay steady and I don’t turn into an angry carb monster.
Thanks for the additional tips on how to balance fruit into a blood sugar stable diet.
Laura says
I don’t think being aware is wrong! My problem is with the elimination. 2-3 servings per day is a good thing.
Kait @ ChickadeeSays says
I LOVE this! I am such a fruit addict that I could never give it up. I already fuel my workouts with fruit but haven’t really given any thought to the GI score!
xx Kait
Meghan@CleanEatsFastFeets says
My name is Meghan, and I’m a fruit-a-holic. I have a freezer full of blueberries and strawberries, and I’m proud of my #publicbanana campaign. I will eat a cantaloupe in one sitting, and I’d seriously consider taking fruit from a baby. I hulled my last batch of strawberries topless, and I’m not sure how that last one relates to fruit, but there you have it.
Laura says
I adore your #publicbanana campaign. And I laugh like a 10 year old when I see people doing it.
Cait says
Yessssssssssssssss. I literally could not agree more with everything you said in this post!!!
Laura says
Thanks Cait! Your fruit always looks so pretty. 🙂
Brittany @ GOtheXtraMile says
LOVE this post!!! I am sooo with you. Fruit is NOT bad, and it is a heck of a lot better than other types of sugars. I love fruit, and it has so many benefits! It’s silly to cut it out completely.
Sarah @ The Smart Kitchen says
I love ALL the fruit! Right now, though, I am eating my weight in watermelon on the regular. I just feel better knowing I have a watermelon around.
I totally became ‘scared’ of things like bread, cheese, eggs, BUTTER, mayo, oil…things that when you are calorie counting become totally frightening. But then I had GOOD bread, and GOOD cheese, and remembered that sometimes butter just makes everything better. 🙂
Laura says
I just ate a giant bowl of watermelon. Soooo good.