benefits fruits NUTRITION

Change It Up: EAT Your Fruit, Don’t Drink It!

 benefits fruits

You know I’ll be the first to admit that I’m stubborn. I’m sure you all know that I’m a huge fan of the Paleo diet and try to incorporate it into my nutrition regimen. You probably also know that I’m not a huge fan of fruit for those looking to lose weight because regardless of whether it’s natural or not – it’s still sugar.

But I’ve also realized that some people really enjoy fruit and perhaps don’t share my views. And that’s okay – because today’s tip is just for you!

It’s ultra simple – EAT fruit – DON’T drink it!

I know many of you just love to have that big glass of orange or apple juice in the morning. Am I right?  Take a look down the juice aisle in your market – there’s a wide variety of assorted juices and blends of fruits. But have you ever seen the calorie content on these drinks? In honesty they’re the equivalent of a can of real soda! Sure soda has junk sugar in it, but people – SUGAR IS SUGAR.

 Let me ask you this. Would you get up and eat 2 or 3 apples or oranges? I’m guessing not, yet a glass (8 oz.) of OJ or apple juice can has nearly 130 calories and almost 30 grams of sugar. And let me ask you this – who drinks an 8-ounce serving? In case you don’t know what 8 ounces looks like, it’s the equivalent of 2/3 a can of soda. It’s really not much at all and I’m guessing more people drink between 12 – 16 ounces. So do the math and you’ll see for that glass of morning juice you’re slamming over 200 calories of sugar!

I can hear the purists already arguing that juice is great for kids and that it has nutritional value. Well I disagree. Of course fruit has vitamins, minerals and a whole host of health benefits, but that doesn’t mean you should drink 3 – 4 times what you’d ever eat. If you think giving your kids fruit juice is a great choice I’d disagree and say a much better option is to EAT THE FRUIT.

When you eat the fruit you’ll obviously take in less calories, but there are other benefits. You’ll be eating the skin, which is a great source of fiber and nutrients with some fruit. You’ll feel fuller and more satisfied because you had to chew the food instead of drink it. I mean who doesn’t like to bite into a sweet delicious apple? And lastly and more importantly, you’ll have more stable energy levels because your body will have to work to break the food down instead of the huge insulin and sugar crash that will accompany drinking juice. When you drink juice it’s like part of the digestive process is removed and you’re literally drinking liquid sugar. It causes a rapid rise in blood sugar which results in a subsequent energy crash – the same as with ingesting any food high in sugar.

So, if you want to include fruit in your diet then great. But I challenge you to eat it instead of drinking it! Do you accept the challenge?

Related Posts:

Should You Ban Bananas From Your Diet? 

Will Cutting Carbs Cut Belly Fat? 

Are Fruit And Yogurt Good Breakfast Choices? 

All information contained within this site, Angry Trainer, is for informational purposes only.  It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.



12 comments on “Change It Up: EAT Your Fruit, Don’t Drink It!

  1. I love your website and very much appreciate your opinions, but I have to say this is one area I think is completely bogus.

    Sugar from fruit (fructose) does not–repeat, DOES NOT–get metabolized in the body the same way as sucrose or glucose. It doesn’t result in the spikes of blood sugar that you talk about. While you may get a rush from fruit, esp fruit juice, that is from the nutrients in the fruit, not the sugar.

    Ah, yes, nutrients. Vitamins. These are beautiful and wonderful things we should get from FOOD, ideally, NOT supplements. Fruit is a great source of vitamins and other nutrients, and actually fruit juice–as long as it’s raw and ideally unpasteurized (fresh) juice–has loads of nutrients that we can absorb quickly in the body.

    Fruit is not the bad guy. Nor is fruit juice. Fruit is one thing that nature made for us to recognize easily as nutritious and delicious. And yes, I believe, or rather know–that nature knows best. I simply don’t believe it’s possible to gain weight from fruit. Or fruit juice. If we eat fresh fruit and fresh, raw fruit juices, our bodies will satiate quickly and we won’t eat or drink too much of them.

    Show me someone who’s gotten fat from fresh fruit.

    • Sorry, Kendra, with all due respect, it is perfectly possible to get fat eating fresh fruit: it’s called a calorie surplus, and any surplus will make you fat. Fruit is no exception! Yes, fruit is nutrient dense, but eat enough of it and you will gain weight.

    • You’re right. Fructose does not metabolize in the body like glucose. It metabolizes exactly like ethanol. Same metabolic pathway in the liver. Same harmful effects. The reason why people don’t gain weight from eating whole fruit is because of the fiber. However, people absolutely get fat off of fruit juice—it’s all the sugar with none of the fiber to slow down the uptake or to increase satiation. I highly recommend you watch this video entitled Sugar: The Bitter Truth. It is presented by the Dr. Lustig, who is a professor of pediatric endocrinology at UCSF. It is an amazingly engaging and informative physiological explanation of why fructose is bad for us. Really, really bad for us. He speaks specifically of the research they are doing in their clinic and how eliminating all fruit juices (not just sugary sodas and sports drinks) is a key factor to the success rates of their patients (in this case, children) losing weight and regaining health.

      • FRUIT was what nature put out there practically begging us to eat it. It’s sweet, meaning even a small child can be attracted to and like it, and it’s safe to eat. I’m sorry, but I choose COMMON SENSE over a bunch of bogus studies. REALLY? You think FRUIT is as damaging as ALCOHOL? Doctors have been saying a bunch of dumbass things since the beginnings of time. I choose to not follow the flock and believe everything I hear. I also have an inherent distrust of the medical system, can you tell? ;) I DO agree that anything you ingest into your body should be as close to the source as possible–you’re right, additives and preservatives negate the positive effects of what would otherwise be a healthy food. But no, I’m sorry–you won’t get fat eating fruit, and you won’t get fat eating fresh-squeezed (raw, unpasteurized) fruit juice.

        • I should mention that I don’t think you should eat ONLY fruit (I eat lots of veggies, I eat meat and some grains and dairy)–but I don’t think indulging will provide harmful side effects. I’ve always ate and drank loads and I’ve never had a cavity or any sort of weight problem. I would definitely cut out dairy first, as dairy is much more harmful than fruit. But it’s an indulgence I keep most of the time.

        • For the sake of logic, I feel compelled to say that fruit is “put out there” because it is an effective way of attracting all sorts of animals (of which humans are but one type) to disseminate the seeds within. Fruit was not created by nature because it is mankind’s perfect food. Fruit exists for the survival of fruiting plants. That humans are attracted to sweet flavours, and our tie-in to the evolution of fruits is a more complex matter. Michael Pollan’s The Botany of Desire handles this topic beautifully. However, our attraction to sweet things does not mean that sweet is necessarily good nor safe for us.

          As for your chucking out an entire body of medical research without the courtesy of reviewing it, well, I’m sorry that you will miss out on that valuable knowledge. I agree that doctors don’t always know best when it comes to nutrition. They receive relatively little training in it. But when it comes to matters of actual physiology, I’ll hang with the flock of doctors on this one. Why? Because SCIENCE.

      • I LOVE this video and have asked several people to watch it. It changed my life. (I first saw it about a year ago on Dr. Mercola’s site.) Hardly anyone ever does though, unfortunately.

  2. I’ve been following your blog for about a year now, and I can’t tell you how many times you’ve literally read my mind! I’m constantly telling my clients this exact same thing, and they just don’t get it. As a competitive crossfit athlete, I use fruit as a pre-workout energy boost or a post-WOD sugar spike, but I never recommend it to my clients who are trying to lose body fat. Thanks for all the valuable information, and I will continue to recommend your blog to all my clients!

  3. Great post Alfonso! I agree 100% In addition, “pure” and “natural” juice that you buy at the store can have all sorts of additives, pesticides, flavourings, dyes, even vitamins or other “all natural” boosters. Added Omega-3 is the worst I’ve seen. Why put fish oil in orange juice? I guess people will fall for anything.

  4. Thanks for a great blog in general Alfonso. As a general rule of thumb I always try to stick to eating or drinking the most natural form of the food. That has helped me. So this means fruit before juice for me!

  5. I eat about eight pieces of fruit a day, I think. And I eat them. I never drink canned juice, when I (rarely) drink juice it’s always freshly made with my own juicer.

  6. I very rarely give my kids fruit juice. It’s like a rare treat here. Another thing about store bought fruit juice is that it’s pasteurized and nearly all the nutrients that used to be in the juice are destroyed in the pasteurization process, so it really is more harmful than beneficial with it’s high sugar content.

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