Page 1Group 8Group 7Group 7
Beauty Style Fitness Wellness Living #RealTalk #EmbraceYourAge
Stay up to date

Get on the List

Unlock our weekly newsletter packed with tips on living authentically, healthfully, and stylishly at every age.Get on the List: The best beauty, fashion, wellness and fitness tips straight to your inbox

The Great Fruit Debate

When health and wellness professionals turned their focus to sugar, fruit began to get a bad wrap. And that made us bananas! Suddenly that old adage about an apple a day began to look suspicious — and don’t even get us started on how hard it was to kick our five-dates-a-day habit. Now that’s behind us, and we’d really like to know just how much fruit is too much fruit?

Sugar Sticky Points

Fruit is loaded with vitamins, minerals, antioxidants, fiber, and prebiotics. The USDA recommends eating 2 cups per day, based on a 2,000-calorie diet. Although these guidelines are pretty straightforward, the issue gets sticky when you consider that fruit is high in fructose, which makes it a major source of carbs. Though you need carbs to fuel cell activity, if you eat more than you burn, the surplus can turn to fat. For this reason, your total carb intake — including nutrient-rich foods like fruit — should correspond to your caloric needs. Try to eat fruit before you’re going to be active — before spin class, for example — so you’ll use the carbs for fuel. Also, pair it with a protein; the combo will slow down a blood sugar spike.

Added vs. Natural Sugar

Sugar found in fruit is unrefined, less concentrated, and bundled with a number of key nutrients. So while one whole orange contains about 17 grams of carbs (12 of which are natural sugar), it also supplies water, 12 percent of daily fiber, and almost 100 percent of your vitamin C requirements. In comparison, 1 level tablespoon of table sugar contains 16 grams of carbs — all from refined sugar — and zero nutrients. When you compare the sugar found in fruit to refined sugar, it’s not an apples-to-apples issue. In fact, the USDA recommends that less than 10 percent of your daily calories come from added sugars.

fruit raspberries

Lower-Sugar Superstars

If you crave a sweet fix, choose lower-sugar options like raspberries, blackberries, strawberries, blueberries, kiwi, grapefruit, or coconut. A half-cup serving of these fruits ranges from 3 to 13 grams of carbs, compared to an apple at 18 grams or banana with 25 grams of carbs. And though some fruits might give you more of a sugar rush than others, dried fruit is more of a sugary, calorie-dense punch, so stick with fresh options.

What About Fruit Juice?

Without the skin of the fruit, you don’t get the fiber essential to keeping you full longer and regulating sugar levels. Though juice can be a source of nutrients, it lacks dietary fiber. Focus on getting your daily 2 cups of fruit from whole fruits and include 100 percent fruit juice in your diet sparingly.

Photos: Rustic Vegan, Dmitry Bayer

You Might Also Like

5 Standing Yoga Poses for Lower-Back Pain
Yoga

5 Standing Yoga Poses for Lower-Back Pain

If you have lower-back pain, you are not alone. According to the...

read
Has the Carbohydrate Conundrum Been Solved?
Wellness

Has the Carbohydrate Conundrum Been Solved?

New research studying carb intake in relation to mortality confirms that contrary...

read
5 Recipes for an Unforgettable Holiday Cookie Party
Wellness

5 Recipes for an Unforgettable Holiday Cookie Party

’Tis the season for a cookie party. Legendary cookie baker Dorie Greenspan...

read
Is Sitting Ruining Your Posture?
Wellness

Is Sitting Ruining Your Posture?

Back pain, leg pain, shoulder pain, headaches. We tend to attribute inconvenient...

read
Put an End to Your Perfectionism
Wellness

Put an End to Your Perfectionism

Earlier this year I had an epiphany: The never-ending feeling that I needed...

read
Holiday Gifts for Women Who Love Wellness
Wellness

Holiday Gifts for Women Who Love Wellness

Don’t stress over holiday gifts for your gals who walk the wellness...

read
10 Real Women Who Endlessly Inspire Us
Living

10 Real Women Who Endlessly Inspire Us

They’re not celebrities. They don’t have a ton of money. But they...

read
5 Exfoliators for 5 Aging-Skin Problems
Beauty

5 Exfoliators for 5 Aging-Skin Problems

It seems that with age comes a more complicated skin care routine....

read
I Feel OK About My Neck
#RealTalk

I Feel OK About My Neck

The late Nora Ephron’s essay “I Feel Bad About My Neck” is...

read
Office Hours: How Can I Get Back Into the Workforce?
Living

Office Hours: How Can I Get Back Into the Workforce?

Welcome to Office Hours, where a Fairygodboss expert answers a question from one of...

read
7 Lessons for My Younger Self
#RealTalk

7 Lessons for My Younger Self

“Life can only be understood backwards; but it must be lived forwards,” said...

read
Women Who Inspire: Model Gillean McLeod
Living

Women Who Inspire: Model Gillean McLeod

Gillean McLeod, 62, admits being “late to the game” has been somewhat...

read
The Fine Line Holiday Gift Guide
Living

The Fine Line Holiday Gift Guide

From hard-to-shop-for men to the gal who likes it all, the people...

read
Fitness Gifts You Won’t Have to Sweat Over
Fitness

Fitness Gifts You Won’t Have to Sweat Over

If even thinking about shopping gives you a hot flash, you’re not...

read
Perfect Presents Under $150
Living

Perfect Presents Under $150

Holiday gift giving shouldn’t break the bank. We found 13 presents under...

read
Great Gifts for Good Guys
Living

Great Gifts for Good Guys

Why are guys so hard to buy for? We don’t have the...

read
The Tastiest Holiday Gifts for Foodies
Living

The Tastiest Holiday Gifts for Foodies

We got hungry just thinking about wrapping up these tasty holiday gifts...

read
Hostess Gifts to Show Your Gratitude
Living

Hostess Gifts to Show Your Gratitude

Whether you’re just popping over for dinner or staying a few days,...

read
Eat This Now: Ultimate Cleansing Foods
Wellness

Eat This Now: Ultimate Cleansing Foods

If you’re among the millions of Americans suffering from obesity, diabetes, high...

read
Need to Know: Heavy Metals
Wellness

Need to Know: Heavy Metals

Heavy metals are odorless, invisible, and virtually undetectable — but they’re of increasing...

read
Every Wrinkle Tells a Story
#RealTalk

Every Wrinkle Tells a Story

As I approach 50 and beyond, I look at myself differently. Whereas...

read
Problem/Solution: Teensy Bladder Leaks
Style

Problem/Solution: Teensy Bladder Leaks

You laugh. You sneeze. You cough. You do 13,791 burpees at the...

read
Shave Your Face: Yay or Nay?
Beauty

Shave Your Face: Yay or Nay?

Hair removal has long been an integral part of beauty routines. As...

read
How to Get Started With Exercise at 75
Fitness

How to Get Started With Exercise at 75

When you hit your mid-70s, you may feel like your daily routine...

read
5 Hormone-Balancing Foods
Wellness

5 Hormone-Balancing Foods

Are your hormones out of whack? Often the best place to start...

read
The Science-Based Solution for Aging Hair
Beauty

The Science-Based Solution for Aging Hair

There’s no question that our hair changes as we get older. It...

read
37 Symptoms of Hormone Imbalance
Wellness

37 Symptoms of Hormone Imbalance

Hormones play an enormous role in how we look, think, and feel....

read
6 Questions With... Skin Care Pioneer Jane Iredale
Beauty

6 Questions With... Skin Care Pioneer Jane Iredale

Jane Iredale began her eponymous brand in New York in 1994. As a casting...

read
7 Reasons to Embrace Cardio
Fitness

7 Reasons to Embrace Cardio

Cardio is any form of exercise that raises your pulse and conditions...

read
Problem/Solution: Aging Teeth and Receding Gums
Beauty

Problem/Solution: Aging Teeth and Receding Gums

If your teeth are more dingy yellow than pearly white or you’ve...

read
Load More
share
To Top