Can too much fruit lead to weight gain?

Ritu Puri

August 4, 2023

We’re all of the opinion that fruits are healthy and can keep you fit and strong as they contain anti-oxidants, vitamins, minerals and fiber. But can overeating certain kinds of fruit lead to weight gain?

As most fruits contain high amounts of natural sugar, if you do not watch out, these can be converted into fat. If you are trying to lose weight, the problem may lie in consuming fruits that are high on sugar or calories, like bananas for instance. So you need to keep some points in mind.

Moderation is always an important factor when it comes to losing weight. Eat fruits, but do not binge on them! Also, try to eat fruits that possess fewer calories or have high water content. Always try and eat whole fruits instead of fruit juice, and say no to canned fruits and juices.

The ideal daily serving is two servings ie 200-300 gm of fruits including berries, citrus fruits, apple, pineapple, kiwi, papaya, etc. Fruits like banana, strawberry, mango, litchi, grapes, sharifa (custard apple) should be avoided as they are high in both calories and sugar.

Fruit may contribute to weight gain if eaten in excess, but there is no doubt that it is also a valuable contribution to a healthy diet and a much better alternative to other potential dietary choices. For instance, if you are craving a sweet fix, fruit makes a much better and lower calorie option than most sugary treats such as cake, candy or chocolate. Given its fiber and nutrient content, it is beneficial to the body and may help to reduce risk of chronic disease when eaten in combination with a diet that is healthy overall.

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About the Author

Ritu, who battled weight issues, acne and other health issues as an adolescent, managed to overcome these problems through changes in diet and lifestyle. Her success prompted her to pursue the subject professionally, leading her to a BSc in Home Science followed by an MSc in Food and Nutrition from Lady Irwin College, Delhi University. Ritu completed a training programme with All India Institute of Medical Science (AIIMS) before working with Fortis Hospital, and the Nutrition Foundation of India. Serving as a Sr. Nutritionist at HealthifyMe, she aims to help her clients to make small changes in their lifestyle that will positively impact their health.

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