There have been many reports in the press recently commenting on how the hidden sugars in fruit – particularly in fruit juice - can be a major pitfall for dieters. And whilst this can be true in come cases, we still think that fruit makes a great snacking option for those wanting to make healthier choices. However, there are some educated decisions that you can make to get the most out of your snacking.
No matter how many glasses of fruit juice you drink, it will only ever count as 1 of your five a day. This is because, whilst fruit juice contains an abundance of vitamins, it is missing the fibre found in fresh fruit. It is the fibre that allows us to absorb and digest the sugars in fruit slower. As fruit juice is missing this, we end up rapidly consuming sugar and unless we are burning it off it will just turn to fat.
We suggest using fruit juice as a brilliant tool to help you to drink more water. Instead of drinking pure fruit juice straight from the carton, treat it as a cordial and top up with water. Drinking 1 part fruit juice to 3 parts water will mean that 1 glass of juice will last you all day long – reducing your sugar intake - and you’ll be drinking more water as a result.
It’s worthwhile knowing what fruits are best for snacking on depending on what you are doing or what you're about to do.
Sitting at your desk – If you’re in a peckish mood, low sugar options are the best, opt for berries such as blackberries and raspberries.
Before a meeting – If your lagging just before an afternoon meeting, snack on half an avocado. This will increase the blood flow to your brain leaving you feeling more alert and hopefully enable you to remember those all important figures!
Before exercise – In this case, medium sugared fruit such as watermelon will give you just the boost you need to make the most of your post work work-out.
Making the right choices will mean you can still indulge in your office fruit delivery without having an unnecessary sugar rush.