You might be surprised to learn that even popular “diet” fruits can be a hidden source of extra calories.
Take bananas, for example. They're often recommended as a pre-workout snack, but one ripe banana contains up to 30 grams of carbohydrates—almost the same as two slices of bread.
The sweeter the fruit, the higher its glycemic index. This means that an hour after such a snack, you will feel hungry again, and your sugar level will drop sharply.
Grapes are another less obvious enemy of slimness. The small berries seem harmless, but a handful of grapes contains as much sugar as candy.
You eat them “automatically”, without noticing the quantity, and easily exceed the daily norm.
The worst part is that the fructose in grapes quickly turns into fat if you lead a sedentary lifestyle.
Mango and pineapple are exotic fruits that many consider fat-burning. Yes, they contain enzymes that improve digestion, but their caloric content is comparable to dessert. For example, a cup of mango slices contains about 100 calories and 25 grams of sugar.
Add smoothies or fruit salads with yogurt to the mix and you've got a complete meal that doesn't fill you up but adds extra carbohydrates.
Dried fruits are a different story. Raisins, dates, dried apricots seem like a healthy substitute for sweets, but during the drying process, fruits lose water and the sugar concentration in them increases several times.
A handful of dried fruit is equivalent in calories to a chocolate bar, and the feeling of satiety does not last long. In addition, manufacturers often add sugar syrup or preservatives to them to extend their shelf life.
Avocado, although not sweet, also requires caution. It is rich in healthy fats, but one fruit contains about 300 calories.
If you add it to every salad or make guacamole, you can imperceptibly exceed the norm. This does not mean that avocado is harmful, but its quantity should be controlled.
How to avoid mistakes? First, choose fruits with a high water and fiber content: watermelon, grapefruit, apples, pears. They are less caloric and keep you full longer.
Secondly, eat fruit in the first half of the day, when the body is more actively processing carbohydrates.
Third, combine them with proteins: berries with cottage cheese or apple with peanut butter. This will slow down the absorption of sugar and prevent sharp jumps in insulin.
Remember: even healthy foods in excess work against you.
