Moderate Fruit Consumption Won't Make You Fat

Misbar has discovered that fruit consumption is inversely related to waist circumference and chronic disease. In a new study of over 6,000 people, those with the highest fruit intake (greater than three servings per day) had the lowest waist circumference even after adjusting for other factors. 

While some in the fitness communities and on social media have blamed fruit consumption on obesity, the CDC and others have long cited the benefits of using fruit as part of a healthy diet and to maintain or reduce weight. The water and fiber in fruits add volume to the diet, so you can eat the same amount of food with fewer calories. Most fruits and vegetables are naturally low in fat and the calories and are filling. Fruits are usually lower in calories than highly processed foods. 

Some of the confusion has come from the impulse to avoid any food with sugar. However, “Sugar in fruit and added sugar are not the same thing,” says Lauri Wright, a nutritionist, public health specialist and spokeswoman for the Academy of Nutrition and Dietetics. She explains, “A serving of fruit usually contains no more than 20 grams of sugar, has fiber and has nutrients like vitamin C. You're getting a lot of bang for your buck." 

In addition to reducing your weight, fruit consumption can protect you from certain cancers. For example, a reduced risk of cancers of the digestive tract and larynx was found for high consumption of citrus fruit. Protections against several other forms of cancer, mainly digestive tract cancers, were also found for high consumption of apples and tomatoes.