Please Scroll Down to See Forums Below
fruit
- Thread starter miss b
- Start date
I'm not sure I can give you spefics as I will flat out not claim to be knowledgable on this one. Onething I've found is that going to fitday.com and tying in what I eat every day really shows me what I'm eating and how everything breaks down nutritionally. Don't know if that helps at all but I find it useful to click in what I've been eating to see my protein/carb/calorie breakdowns.
N
new@gettinbig
Guest
I eat 1/2 grapefruit or 4-5 strawberries in the morning w/ my first meal.
diamonddiceclay
New member
do not eat any if you are cutting
Sassy69
New member
I think the first thing to consider is what are your goals. If you are on a cutting cycle for a competition, forget about fruit period. If you are just looking to drop some bodyfat, limited amounts of fruit are ok.
Fruit is a good source of stuff to help keep your body cleaned out (how's that for a technical description of the nutritional value of fruit??
) . But it is also a source of simple sugar - so loading up on fruit later in the day will be counter productive to burning carbs. You can check the GI Index on some fruits and see where they stand as far as "good" and "bad" carbs. Things like strawberries are good. Bananas rock as far as a potassium source.
As with all things, they are good in moderation. I think that completely eliminating them from your diet makes you miss out on some nutrients that you should be getting for a good balanced existence.
Personally I think you'd be ok with a small piece of fruit with breakfast or earlier in the day. As mentioned above, check fitday.com to see how much carb it adds to your totals each day and also check a GI chart (you can find these on About.com, search on GI Index)
Fruit is a good source of stuff to help keep your body cleaned out (how's that for a technical description of the nutritional value of fruit??
) . But it is also a source of simple sugar - so loading up on fruit later in the day will be counter productive to burning carbs. You can check the GI Index on some fruits and see where they stand as far as "good" and "bad" carbs. Things like strawberries are good. Bananas rock as far as a potassium source.As with all things, they are good in moderation. I think that completely eliminating them from your diet makes you miss out on some nutrients that you should be getting for a good balanced existence.
Personally I think you'd be ok with a small piece of fruit with breakfast or earlier in the day. As mentioned above, check fitday.com to see how much carb it adds to your totals each day and also check a GI chart (you can find these on About.com, search on GI Index)
fruit with glycemic index (GI) ...hope this helps 
Cherries 23
Grapefruit 26
Apricots, dried 30-35
Pear 34-39
Apple 39
Plum 24-40
Peach 26-44
Orange 40-46
Grapes 43-50
Tomato 38
Strawberries 32
Kiwi 52-55
Banana, ripe 56-62, unripe (green on it) 30
Fruit cocktail 55
Mango 57
Apricots, fresh 60
Canned apricot 64
Raisins 64-66
Cantaloupe 65-68
Pineapple 66-69
Watermelon 72-76
Cherries 23
Grapefruit 26
Apricots, dried 30-35
Pear 34-39
Apple 39
Plum 24-40
Peach 26-44
Orange 40-46
Grapes 43-50
Tomato 38
Strawberries 32
Kiwi 52-55
Banana, ripe 56-62, unripe (green on it) 30
Fruit cocktail 55
Mango 57
Apricots, fresh 60
Canned apricot 64
Raisins 64-66
Cantaloupe 65-68
Pineapple 66-69
Watermelon 72-76
It's not so much that fruit is bad for you, but rather, some fruits are high in fructose. The body can only assimilate so much fructose in a day due to saturation of absorptive enzymes. Any excess fructose that cannot be stored or used for energy will be stored as saturated fat in the palmitate form. Fructose will fill liver glycogen stores FIRST before muscle. Because fructose undergoes facilitated transport through GLUT5 transporters into the enterocytes of the small intestine under absorption, it is a s-l-o-w absorbing carb; Thus it will have a low GI. Glucose, fructose and galactose also will undergo facilitated transport through GLUT2 transporters out of the enterocytes and across the basolateral membrane.
Not all fruit is high in fructose. Also, depending on growing conditions, soils, time of year, and how ripe/unripe the fruit is, will also determine its Glycemic Index and its starch to sugar ratios. The more unripe a particular fruit is, then the more amylose and starch content will be present, therefore it will have a lower GI rating. The more ripe a fruit is, then more starch will be inverted into sugar, thus giving a higher GI rating.
One thing to keep in mind is that on a hypocaloric diet, most people will have lower levels of liver glycogen stores, therefore they would be able to consume a little fructose filled fruit. I would not really advise much fructose to be taken in on a bulking regimine due to the full hepatic glycogen stores. Fructose can be eaten you just have to know when so that you can reduce its negative fat promoting effects. Those fruits with high GI's and high glucose content, can be eaten after a workout.
MR. BMJ
Not all fruit is high in fructose. Also, depending on growing conditions, soils, time of year, and how ripe/unripe the fruit is, will also determine its Glycemic Index and its starch to sugar ratios. The more unripe a particular fruit is, then the more amylose and starch content will be present, therefore it will have a lower GI rating. The more ripe a fruit is, then more starch will be inverted into sugar, thus giving a higher GI rating.
One thing to keep in mind is that on a hypocaloric diet, most people will have lower levels of liver glycogen stores, therefore they would be able to consume a little fructose filled fruit. I would not really advise much fructose to be taken in on a bulking regimine due to the full hepatic glycogen stores. Fructose can be eaten you just have to know when so that you can reduce its negative fat promoting effects. Those fruits with high GI's and high glucose content, can be eaten after a workout.
MR. BMJ
