Remember the old adage “an apple a day keeps the doctor away”. This statement still holds truth. Fruits are considered important part of balanced diet. Fruits contain vitamins, minerals, antioxidants and several other nutrients. All these elements present in fruits are natural and it helps to deal with stresses of daily life besides protecting us from several illnesses. However, many people blame fruits for their high amount of sugar. Especially fructose a type of sugar found in fruits that can be detrimental in many ways. One of the reasons why you feel hungry after eating fruits is because of high level of fructose in fruits. Fructose is found in many sweets and eating too much of it can cause sudden spike and crash in blood sugar. Unlike other sweet items such as candies and cookies, fruits contain fiber which helps you to remain full for long time. However, it may not be always the case as some fruits high in fructose can make you feel hungry soon. Hence to stay full for longer duration, you to choose fruits that are low in fructose. Another option is to add protein to the fruit based snack or meal. Protein is a satiating nutrient.
Good and bad effects of fruit
Let us begin with good effects first. Fruit contains fibers. Fiber is a natural substance present in all plants. It provides structural strength to the plant during their growth period. Fiber cannot be digested in gastrointestinal tract of humans. But it provides bulk to the diet. Hence eating fiber containing foods provide increased satiety and keep the blood sugar level balanced for a prolonged period of time. As sugar from food is absorbed over a long period, fiber helps to provide energy for longer period of time. Hence fiber helps to keep your weight under control or even aids weight loss.
There are certain fruits that are low in fiber but high in fructose. This concentrated natural sugar gets absorbed quickly from the fruit and reaches into the blood causing sudden rise and fall of sugar in the blood. If you eat such fruits, you are more likely to feel hungry soon after eating them. The best way to deal with it is to avoid eating such fruits. Fruits that are low in fiber are; berries, prunes, raisins, apricots, cherries, grapes, pineapple, melon, and cantaloupe.
Certain fruits contain high amount of fiber. Eating these foods does not make you feel hungry quickly. Fruits with high fiber content are; Apple, watermelon, raspberry, mango, blackberry, banana, guava, strawberry, oranges, etc. Even though these fruits are healthy and satiating fruits, eating them in the form of even real fruit juice is bad idea. There will be lot of concentration of sugar in these fruit juice. You can add strawberries and other berries in your whole grain breakfast to increase the fiber content. This will keep you full for longer time, may be even till lunch.
Add some protein to your diet even if you are feeling still hungry after eating fruits. Protein increases higher degree of satiety and fullness as compared to fats and complex carbohydrates. You can add a protein food with a dishful of mixed fruits; for example almond butter with mixed fruit or yogurt with mango and strawberry.