I Want to Save Your Life

Fruits and Veggies Matter


Q: I'm trying to lose weight. Is it true that I should avoid eating lots of fruits and vegetables, because they’re high in sugar? A: There are many misconceptions regarding foods — and this is a common one. To give you some background: Sugars, starches, and fiber are all members of the carbohydrate nutrient category and are your body's main source of fuel. All carbohydrates (fruits, vegetables, breads, and dairy products) contain some natural sugar: Fruits and vegetables contain fructose and glucose, milk contains lactose, and grains contain chains of glucose linked together. Because the sugar in fruits and vegetables occurs naturally and is combined with many beneficial vitamins, minerals, and other disease-fighting compounds, the pros associated with its consumption definitely outweigh the cons. And even given their sugar content, fruits and vegetables aren’t likely to prevent weight loss — in fact, they can have the opposite effect. These foods are nutrient dense, which means they’re low in calories but high in the good stuff. They’re also rich in fiber, so they help keep you feeling full longer. Because weight loss requires that you take in fewer calories than you expend, fruits and vegetables are a perfect way to stay satisfied while sticking to a weight-loss plan. On the other hand, foods that are high in added sugar should be limited if you’re concerned about weight loss, not to mention your general health. Cookies, cakes, candies, and sugary drinks often have little to no nutritional benefit. Their "empty calories" increase your total calorie intake without providing lasting satisfaction. Even fruit juice lacks the fiber that makes whole fruit lower in calories and more filling. To sum it up, fruits and vegetables should play an important part of any healthy plan — whether or not the goal is weight loss.