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Ditching the sugar? What about fruit?

You will not have failed to notice that in recent years there has been a war on sugar. Too much sugar in our diet can lead to tooth decay, weight gain and a whole host of health issues – adding up to one thing – sugar is bad for our bodies. 

While it is a no-brainer that to be in peak physical shape, avoiding cakes, sweets and biscuits is a must - what about natural sugars? Are they bad for us too?

It can seem there is little differentiation between added or ‘free’ sugar and the naturally occurring sugars found in food such as wholegrains, fruits and vegetables – but is that the case? Is all sugar the enemy and to be avoided at all costs?

A balanced diet should include fruit, vegetables, meat, fish, eggs, beans, dairy and some starchy foods such as bread and potatoes. The problems for most people come when this balance is out and essential foods are replaced with high-fat, high-sugar foodstuffs that offer little to no nutritional value.

With fruit forming part of a balanced diet, it is clear it has a place in any healthy nutritional plan with the vitamins, minerals and fibre it offers essential. However, it is also high in sugar, albeit naturally occurring, and as such, keeping fruit portions down to two a day could help keep your sugar intake in check and help with managing those sugar highs and lows.


Check out my four fruit dos and don’ts:

DO include fruit in your diet. Fruits recommended on the Back2Fitness plan include bananas, apples and berries such as strawberries, raspberries and blueberries and wherever possible, eat fruit in its natural state for maximum fibre and goodness.

DON’T hit the juice bottle. While fruit juices offer a quick way to get some fruit into you, because they lack the fibre that comes from eating fruit in its natural state they aren’t the most optimum way of consuming.

DO enjoy an occasional smoothie. If you like your fruit in drink form, smoothies make a better choice than simple juice because the fruit can be blended skin on. Watch how much fruit you add though; too much and you could be creating a drink extremely high in sugar. As an example, 100g of grapes adds around 16g of fructose to your diet, while 100g of strawberries adds around 4-5g.

DO mix your food types. A problem many experience with sugar is the sugar high, and subsequent low (which then leads to craving more sugar), that comes with eating it. Try eating fruit alongside a protein, the combination can help slow the sugar rush into your bloodstream, leading to a less obvious sugar ‘high’.


Clearly, for anyone looking to lose weight, tone up and reach their body goals, while it can be tough, ditching refined sugar is a must. The Back2Fitness programme packages include a detailed nutritional eating plan that will help get your eating on track.



Sam Yassin

With a degree in Sport and Exercise Science and coming from the country’s most elite sporting town, Loughborough, Sam Yassin is an experienced strength and conditioning coach. He is a member of the UKSCA and is currently working towards his full accreditation. Having passed his examination and LTAD (Long-term Athletic Development) case study, he is well on his way to becoming a gold standard S&C coach. Sam has long been involved in the sporting world, having competed in a wide range of sports from a young age, despite being born with bilateral talipes and having had more than 5 lower body surgeries. In his final year of university, he gained valuable insight into what it takes to be part of a professional team as he interned at Leeds United Football Club as a strength and conditioning coach.

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