Best Fruit on a diet?

[adioz]

Hey..sorry in advance if this was already answered in the past.. I normally search before creating new threads..But, if you're going to eat fruit(s) on your diet while also working out well, which would be the best? I eat one banana in the am daily..but heard cherries are good too?

Any suggestion/info is appreciated! Thanks!

[TR'05]

Bananas are a great low GI fruit; however, they are not considered "low" in fructose, so having one in the morning would be a good time to eat it as it will replenish liver glycogen.

You just want to be careful with which types of fruit and, of course, how much fruit you take in- as with any carbohydrate, too much high sugar/fructose fruits (watermellon, grapes off the top of my head) could flood the body with excess carbs potentially leading to their storage as fat.

Fruits which are low GI, low in sugar, high in fibre are different varieties of berries. Blackberries, raspberries, cranberries, strawberries (blackberries & raspberries being the best IMO) are full of fibre, lower in sugar, and are excellent antioxidants; thus, making them ideal in their role of neutralizing free radicals.

As with anything, though, fruits should be limited (fructose should not exceed 25-35 grams, is my rule of thumb) and must fit into your daily energy and macronutrient needs. While cutting/dieting, I would say some fruit in the morning and within your workout window would be the best times.

[adioz]

TR'05-- Thanks for the info.. appreciate it. I may get some berries this week. I love cherries but there are healthier fruit as you stated.

[TR'05]

I am not too sure about cherries, to be honest. If I'm not mistaken, they are another low g.i. fruit- perhaps even lower than a banana.

I do know, though, that as far as their fibre content & antioxidant "power" I haven't found much that stack up to blackberries and raspberries.

[naturalsux]

I am not too sure about cherries, to be honest. If I'm not mistaken, they are another low g.i. fruit- perhaps even lower than a banana.

I do know, though, that as far as their fibre content & antioxidant "power" I haven't found much that stack up to blackberries and raspberries.

i thought blueberries had the most antioxidants.

prunes are also a good choice.

[adioz]

I am not too sure about cherries, to be honest. If I'm not mistaken, they are another low g.i. fruit- perhaps even lower than a banana.

I do know, though, that as far as their fibre content & antioxidant "power" I haven't found much that stack up to blackberries and raspberries.

TR'05-- I found this article..sounds like cherries are a good healthy fruit snack and taste good..fyi...in case you're curious also..

http://www.ez-article-search.com/article3358.html

[Columbus]

apples #1?

[TR'05]

Thanks for the link, adioz!

natural, as for blueberries- phenomenal antioxidants. However, with respect to the fibre content, they are nowhere near blackberries which, for me, is a large part of the reason for eating fruit.

Blueberries per one cup: ~21 carbs of which 3.5 grams are dietary fibre.
Blackberries per one cup: ~14 carbs of which 7.6 grams are dietary fibre.

Blueberries can have their place forsure.

Apples...low GI...#1? Not IMO.

[TR'05]

Giants posted a thread a while back titles "Best Diet Discussion we'll ever see" which I grabbed an excerpt from:

J Beaty: What are the most ignorant dietary theories and philosophies out there that are still incorporated by the bb population?
...
J Hale: A couple that come to mind immediately are the assumption bbers trying to get lean should not eat fruit and bbers over-reliance on supplements. The fear of fruit comes from studies suggesting 50gms or more of fructose per day can upregulate de novo lipogenesis (fat synthesis in liver), increase blood triglycerides, and induce insulin resistance. Keep in mind fruit generally contains 6-7 gms of fructose. That means it would take a bunch of fruit to get 50gms of fructose. The high consumption of fructose seen in most studies is generally due to the consumption of high levels of high fructose corn syrup (processing where varying portions of glucose are converted to fructose). Another consideration is fructose causes minimal insulin secretion. Even if fructose consumption was high enough to elevate fat synthesis lack of insulin would probably result in increased fat oxidation. Assuming calorie deficit it probably all evens itself out at the end of the day. Eat fruit it's nutritious and generally low in calories.

Jamie Hale is a Sports Conditioning Coach, author, gym owner, fitness and nutrition consultant. He has contributed to numerous exercise and sports publications (nationally and internationally). He has authored four books and is currently working on his fifth. Jamie is a member of the World Marital Arts Hall of Fame in recognition of his conditioning work with Martial Artists. He is considered by most in the industry as a specialist in agility and sledgehammer training. He is also known for his ability to get bodybuilders lean and dry as a bone for competition. To learn more about Jamie visit his website at www.maxcondition.com and www.CoachHale.com.

[perfectbeast2001]

bananas are not low GI. Watermelon is good for dieting as you get so much of it for so few cals. All berries are good. Avoid dried fruits as they are easy to over consume and have a higher GI than there fresh counterparts.

[TR'05]

PB, are you positive?

The Future of Sports Nutrition: Nutrient Timing John Ivy & Robert Portman
Table 10.3 Glycemix Index Ratings of Some Common Foods (p.133):
Low GI:
Apple
Low-fat milk
Pear
Banana
Whole Milk
Barley
Grapefruit
Peach...

[TR'05]

After further research it appears bananas GI vary regionally.

I have seen anywhere from 46-54, so from low to medium.

[Columbus]

bananas are not low GI. Watermelon is good for dieting as you get so much of it for so few cals. All berries are good. Avoid dried fruits as they are easy to over consume and have a higher GI than there fresh counterparts.

He's wrong...a ripe banana (yellowish() is def, low gi,,,,,,,,plain and simple.

[Columbus]

My top 3 which I eat daily are blueberries, blackberries, and apples...


Oh, and grapfruit....

GF is the morning with blackberries

APples in my 1st pw meal.......

[Galactic_Becks]

When including fruits in my diet they would be:

Apples
Strawberries
Blackberries
Blueberries
Raspberries
Grapefruit
Cherries
Watermelon

All classified low GI and with an added dose of antioxidants and fibre. I will only consume Bananas whilst bulking for the insulin response and potassium PW.

[Columbus]

When including fruits in my diet they would be:

Apples
Strawberries
Blackberries
Blueberries
Raspberries
Grapefruit
Cherries
Watermelon

All classified low GI and with an added dose of antioxidants and fibre. I will only consume Bananas whilst bulking for the insulin response and potassium PW.

did you read the post at all???? bananas are not even close to watermelon, so based on your theory, you need to cuut out watermelon wauy before nanans......Niot sure, but I think rasberries are high too....I know for sure thy have a lot of sugar.....

[adioz]

Ok, so from everything I've read, I think I'll stick to cherries and blackberries as good healthy fruits..and of course have a banana a day in the am..Thanks for all the help guys..appreciate it!

[Galactic_Becks]

GI of Fruits

50 and below
Apples,oranges, grapefruit,tangerine, pears,apricots, cherries,strawberries,raspberries,blackberries,blu eberries, peaches,prunes,watermelon,cranberries.

50 - 75
Fresh bananas,pineapple, mangos,kiwis, grapes, dates,figs
All fruit juices

[Columbus]

is 72 low????

[naturalsux]

is 72 low????

its medium. 50 and below is low. JMO

[Galactic_Becks]

Correct naturalsux, 50 and lower will not create a serious spike in the insulin response where 50 - 75 will.

[rubix6]

this is such good info!!!

[Columbus]

Watermelons???????????

[Galactic_Becks]

Bodybuildin myth on the amounts of sugar in watermelon.
Nutrition Facts

Amount Per 1 cup, NFS
Calories 48.64
Calories from Fat 5.88

% Daily Value *

--------------------------------------------------------------------------------

Total Fat 0.654g 1%

--------------------------------------------------------------------------------

Saturated Fat 0.073g 0%

--------------------------------------------------------------------------------

Polyunsaturated Fat 0.222g

--------------------------------------------------------------------------------

Monounsaturated Fat 0.163g

--------------------------------------------------------------------------------

Cholesterol 0mg 0%

--------------------------------------------------------------------------------

Sodium 3.04mg 0%

--------------------------------------------------------------------------------

Potassium 176.32mg 5%

--------------------------------------------------------------------------------

Total Carbohydrate 10.91g 4%

--------------------------------------------------------------------------------

Dietary Fiber 0.76g 3%

--------------------------------------------------------------------------------

Protein 0.942g 2%

--------------------------------------------------------------------------------

Alcohol 0g


Vitamin A 11 % Vitamin C 24 %

--------------------------------------------------------------------------------

Calcium 1 % Iron 1 %

--------------------------------------------------------------------------------

Vitamin D 0 % Vitamin E 1 %

--------------------------------------------------------------------------------

Thiamin 6 % Riboflavin 2 %

--------------------------------------------------------------------------------

Niacin 2 % Folate 1 %

--------------------------------------------------------------------------------

Vitamin B-6 11 % Vitamin B-12 0 %

--------------------------------------------------------------------------------

Phosphorus 1 % Magnesium 4 %

--------------------------------------------------------------------------------

Zinc 1 % Copper 2 %

--------------------------------------------------------------------------------


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

[IBdmfkr]

People don't get fat off of eating too much fruit period..

I'd pay closer attention to the rest of your diet. If fruit is your main concern, you're doing well.
Just stay slightly below your caloric needs and you'll be fine. You guys seem to be overanalyzing fruits and the Glycemic Index.

[perfectbeast2001]

^agree with above. Eating a little bit of fruit now and then should not really concern anyone.

[Roidal]

I think people put too much emphasis on the GI Index, fruits are fine.
The people whom tend to crucify fruits are usually perfectionsts that are over obsessed with fat loss.

[soulstealer]

The way I look at fruit in my own diet... its acceptable in the morning PWO and pretty much anytime as long as its not during the last meal of the day for me..... and I dont over consume it period. IE 1-2 servings MAX sparingly..

[IBdmfkr]

Why would fruit be a horrible choice before bed?

Do you believe the carbs in fruit will spike the person's blood sugar and cause fat storage or would you consider any carb source prior to bed a bad choice?

I'm holding a nutritional seminar at my gym next weekend, so I'm curious to see what most people in the gym's view is on this and the reason why the mainstream belief is the way it is?
Fruit, prebed carbs, seperating carbs/fats in meals etc will be some of the things I'm going to touch on.

[naturalsux]

Why would fruit be a horrible choice before bed?

Do you believe the carbs in fruit will spike the person's blood sugar and cause fat storage or would you consider any carb source prior to bed a bad choice?

I'm holding a nutritional seminar at my gym next weekend, so I'm curious to see what most people in the gym's view is on this and the reason why the mainstream belief is the way it is?
Fruit, prebed carbs, seperating carbs/fats in meals etc will be some of the things I'm going to touch on.

i think it would only be bad before bed if you already consumed your caloires for the day.

no i dont believe they cause fat storage.

i eat carbs fat and protein together all the time and i m still holding a low bf.

[IBdmfkr]

Agreed.

[InsaneInTheMembrane]

The most underrated fruit, IMO, is the guava. It's got loads of fiber (to meet your quota), great for regular bowel movements, full of vitamin c (and other antioxidants) and promotes satiety (especially for those who r cutting and want to fend off the hunger....it has very low caloric density). Only problem is, its considered an exotic tropical fruit and may be hard or expensive to come by for those in the colder regions...but if you live in the tropics....good stuff! I love it!

[sonnygll]

What are we basing our answers on? She didn't say if she was bulking or cutting. Generally eat just berries if you are cutting, but other fruits are ok for bulking.

Yes, people with my anti-fruit opinion are probably perfectionists, but we are perfectionists with TERRIBLE fat loss genetics. People with better genetics don't have to be so extreme unless they stop losing weight.

Also, Perfectbeast2001 is right, bananas are high GI, one of the highest in fact. They are a main stay in bulking diets. Doesn't bananas and peanut butter sound like familiar ingredients? Every bodybuilder should know about that shake. That's an oldie but goody, like whey with chocolate milk (or whey and ice cream if you're an old fart).

Diet is going to depend on goals and what you like to eat.

[adioz]

I** -- I'm curious to hear what people think and have to say at the seminar also.. can you pls update me with info afterwards?

And.. btw, I'm trying to lose weight not bulk, I'm dieting well overall, just curious about healthier fruits to add to my diet...Thanks again everyone

[dwaynewade]

eating watermelon is like having white rice... just not right

[IBdmfkr]

First, white rice is a good source of carbs when eaten with prot/fats.

It has everything to do with your caloric intake/food choices/nutrient timing etc..

The kind of fruit you eat as long as it's not in excess will not make or break a diet IMO.

I could eat 5 bananas a day and still lose bodyfat consistantly, on the other hand I could eat 1 banana a day and gain weight. As said above, each individual will vary so you have to play with things to see how you will react.

[Swifto]

What are we basing our answers on? She didn't say if she was bulking or cutting. Generally eat just berries if you are cutting, but other fruits are ok for bulking.

Yes, people with my anti-fruit opinion are probably perfectionists, but we are perfectionists with TERRIBLE fat loss genetics. People with better genetics don't have to be so extreme unless they stop losing weight.

Also, Perfectbeast2001 is right, bananas are high GI, one of the highest in fact. They are a main stay in bulking diets. Doesn't bananas and peanut butter sound like familiar ingredients? Every bodybuilder should know about that shake. That's an oldie but goody, like whey with chocolate milk (or whey and ice cream if you're an old fart).

Diet is going to depend on goals and what you like to eat.

Try the juice then. It can be obtained from all major supermarkets.

As for fruit. I like Banana's pre/post workout. Good source of energy.

The berry familly are excellent fruits to consume due to their antioxidants properties. I'm also a big fan of Avacardo's, even though they have a relitively high fat content(compared to other fruts0, though healthy.

[Columbus]

Why would fruit be a horrible choice before bed?

Do you believe the carbs in fruit will spike the person's blood sugar and cause fat storage or would you consider any carb source prior to bed a bad choice?

I'm holding a nutritional seminar at my gym next weekend, so I'm curious to see what most people in the gym's view is on this and the reason why the mainstream belief is the way it is?
Fruit, prebed carbs, seperating carbs/fats in meals etc will be some of the things I'm going to touch on.

My pooch eats white rice....had it last night matter of fact.....WITH some lean ground beef...........

[bor]

He's wrong...a ripe banana (yellowish() is def, low gi,,,,,,,,plain and simple.

he's right - on both the bananas and watermellon - plain and simple

actually a bannana is the best fruit to consume PWO

[bor]

eating watermelon is like having white rice... just not right

oh good lord