Sugar alcohols like xylitol, maltitol, sorbitol, and erythritol are lower in calories than sugar and contain similar sweetness. They are found naturally in some foods, but are often extracted and used in various processed foods. They are generally one of the best choices if you are adamant about using a sugar substitute, but beware, as they can cause gastrointestinal distress.
On Amazon, a 5-pound bag of Haribo gummy bears sweetened with maltitol received a number of hilarious reviews that went viral (if you need a hearty laugh, look no further than these reviews). It appears some people underestimated the laxative power of maltitol and paid the price. One reviewer called it, “The Gummy Bear Cleanse.” Be careful out there!
The best tolerated sugar alcohols are erythritol and xylitol, but you should know that xylitol is toxic to dogs.78
All in all, if you want something sweet, eat fruit first and real sugar second. Otherwise, you’re taking a needless risk that could actually make you gain more weight. Additionally, real sugar doesn’t give you the false sense of security that artificial sweeteners do.
In Defense of Fruit
If sugar is poor for our health but unprocessed foods are good for our health, where does that put fruit and unprocessed food relatively high in fructose?
The low-carbohydrate theory has made some people avoid fruit, and this is a big mistake. Many fruits and many vegetables are high in carbohydrates, and they’ve changed somewhat in the modern world because of selective breeding and agriscience, but not in a way that could possibly explain skyrocketing weight gain worldwide.
The studies I’ve seen on fruit are unanimous. Fruit is a weight-loss food. Anyone who says otherwise will cite two theories—the calorie content of fruit or the fructose/carb profile of fruit. These theories are not facts, especially because there is a lot of data—much of which I reference in this book—that debunks them.
A 2009 study of 77 overweight and obese people found that fruit consumption was associated with weight loss, not weight gain: “The relation between fruit consumption and body weight remained significant after controlling for age, gender, physical activity level, and daily macronutrient consumption. Further, increases in fruit consumption were associated with subsequent weight loss, controlling for the same covariates.”79 This says that fruit consumption created weight loss (which contradicts the fructose/carb theory), and that further increases in consumption lead to further weight loss (which contradicts the calorie theory). This is not theory; it’s an observation of what happens when people eat fruit. But that was only 77 people, so let’s look at some others.
The Verdict on Long-Term Fruit Consumption
Short-term thinking in the weight loss industry has placed too much weight (my puns are always intended) on short-term weight loss studies. Here are a couple of very long-term weight loss studies that deserve our attention.
In a 25-year study from 1986 to 2011 that included over 124,000 people, it was found that increased flavonoid consumption (primarily from fruit) led to weight loss, even “after adjustment for simultaneous changes in other lifestyle factors including other aspects of diet, smoking status, and physical activity.”80
They found that the consumption of anthocyanins (a type of flavonoid) predicted the greatest weight loss. The main sources of anthocyanins in the study (and for most people who consume them) were blueberries and strawberries.
Flavonoid content might explain why people lose weight from increased fruit consumption. Studies on fructose look at its consumption in forms outside of fruit, such as in processed foods that contain high-fructose corn syrup. It’s incorrect to then say that all foods with fructose are weight-gaining, just as it would be incorrect to assume that all foods with flavonoids are weight-reducing. If we added flavonoids to processed food, for example, the food would likely still be weight-gaining overall.
Harvard analyzed three cohort studies totaling more than 133,000 people over 24 years. They found that increased intake of non-starchy vegetables was associated with weight loss. Can you guess what was associated with even greater weight loss? Fruit consumption.81
Importantly, these associations are not guaranteed proof that fruit causes weight loss, as correlation is not causation. It’s very likely to be the case, however, as fruit has so many weight loss-friendly features, dietary choices are known to cause weight gain or loss, and it is one of the “ancient” foods people ate long before the obesity crisis. The association of fruit consumption and weighing less is consistent across multiple long-term studies. Data like this is only surprising if you’ve been deceived into thinking that 100-calorie snack packs are the key to weight loss, or that “all carbs are fattening.” Fruit has been demonized in many fad diets, yet it is consistently associated with the most weight loss among all food groups in long-term studies.
Seeing Is Believing
Imagine listening to someone lecture convincingly about why it’s impossible for a hummingbird to fly. The lecturer explains in great scientific detail how the wings are too small to support the weight of its body. But just behind his head, you see a hummingbird flying. It’s hovering in the same spot, flying backwards occasionally just to show off. Do you still believe the lecturer? The question we should be asking is not “Does fruit cause weight gain or weight loss?” Rather, we need to be asking “Why are we seeing that people lose weight as they eat more fruit?” The lecturer should do the same, and ask why he’s seeing a hummingbird fly instead of lecturing others on why it shouldn’t be able to fly.
To understand why a food relatively high in fructose isn’t bad for our waistlines but good for them, we must look at the whole of fruit, not just its fructose content. What about its high water and fiber content? What about its bioavailable vitamins and minerals? What about its digestive enzymes? What about its superior anti-inflammatory effect compared to almost all foods, including many vegetables? What about the flavonoids? You can’t forget the flavonoids! Calorie counters and anti-carbers suggest that these things don’t matter because they’ve oversimplified food into macronutrient content. It may be simple to observe that people lose weight when eating fruit, but this simple and statistically relevant observation remains supreme in light of a food we don’t completely understand. Here are a few reasons why fruit is a champion of weight loss.
1. Fruit tastes (really) good
This is not a joke. It’s important! Fruit is a healthy and viable alternative for many of the sweet weight-gaining foods that people currently eat. Let’s be real. You’re not going to be able to replace your ice-cream gorging habit by stuffing your face with kale. But have you ever tasted mango? It’s my favorite fruit. Its flavor and sweetness are completely satisfying. Have you ever eaten a frozen banana? It tastes like ice-cream. Try it.
Do you think it’s coincidence that overweight people eat less fruit? “Overweight children (95th percentile) and obese adults (both genders) consumed significantly less fruit than healthy weight counterparts.”82 They’re probably getting their sugar from processed foods.
Our tongues are equipped with taste buds to fully appreciate nature’s sweetness. If we buy into the idea that fruit makes us fatter, despite science suggesting it makes us thinner, you can bet that we’re going to seek out sweetness elsewhere (likely in the form of artificially sweetened or added-sugar processed foods, which actually do cause us to gain weight). Fruit is a vital outlet for your sweet tooth—when you crave something sweet, fruit is there to save the day!
2. Fruit contains enzymes, flavonoids, vitamins, and minerals
Fruit is one of the best sources for digestive enzymes. Proper digestion and assimilation of nutrients will reduce bloating and make you feel more satisfied and energetic. Two of my favorite fruits, pineapple and kiwifruit, contain potent enzymes called proteases that help you break down and digest protein. On a recent cruise, fresh pineapple was available at the buffet, and I ate it after every meal; I was amazed at the positive difference in my digestion and my complete lack of acid reflux for the entire tr
ip.
Flavonoids appear to be underrated and not fully understood substances that make fruits several magnitudes healthier than their macronutrient profile makes them appear. Fruits are also loaded with bioavailable vitamins and minerals—our bodies need these micronutrients to function properly, and that includes weight management.
3. Unprocessed sugar in whole foods is better than chemicals, extractions, or added sugar
If you’re aiming for a low-sugar diet, you might be tempted to skip fruit. Unless you medically can’t have it, don’t skip it. Fruit tends to be lower in sugar compared to processed foods. A 20-ounce soda contains more sugar than one banana, one apple, one orange, and one kiwi combined.
As for artificial sweeteners, they have zero calories because they aren’t food. Cannonballs are zero calories and very filling. Why not eat one of those? Both added sugar and artificial sweeteners increase your risk for type 2 diabetes.83 Shouldn’t you at least avoid fruit just to lower your chance for diabetes? Of course not! A study found that “greater consumption of specific whole fruits, particularly blueberries, grapes, and apples, is significantly associated with a lower risk of type 2 diabetes, whereas greater consumption of fruit juice is associated with a higher risk.”84
4. Fruit is sweet, but it still lowers blood sugar
It’s counterintuitive that a food high in fructose could possibly lower blood sugar, but again, let’s look at the data, not the theories. A study done in Mexico tested a low-fructose diet (less than 20g daily) against a moderate natural-fructose diet (50-70g daily). Both groups saw improvements to blood sugar, insulin resistance, cholesterol, and blood pressure. The biggest difference between the two groups was weight loss, as the natural-fructose group lost 50% more weight (4.2kg compared to 2.8kg). Cutting out all or most fructose in your diet will bring you some results; they just won’t be as great if you also remove fruit.
5. Fruit has a fantastic satiety-to-calorie ratio
Remember when I told you I ate an entire bag of frozen mangoes? That 10-ounce (284g) bag of frozen sliced mangoes was only 200 calories, while a 52.7g Snicker’s bar is 250 calories. The mangoes take up five times as much space in your stomach and provide far more micronutrients despite having fewer calories.
Our bodies are about 60-70% water.85 In a way, eating more fruit is like drinking more water. In addition to its high water content, fruit is high in fiber, making it a very satiating food for relatively few calories.
WARNING: Fruit juice is not the same as whole fruit!
Fruit juice may contain some of the vitamins and minerals as the fruit it comes from, but it lacks the satiety that whole fruit provides. Whole fruit consumed before meals reduced caloric intake (of lunch) by 15% in a study. That’s fantastic, but, interestingly enough, they found that “adding naturally occurring levels of fiber to [fruit] juice did not enhance satiety.”86 Even when you add the fiber back, fruit juice doesn’t measure up to the natural satiety of whole fruit. (Apple sauce didn’t have the same satiety effect either.)
Whole fruit regulates how much you eat and how your body absorbs the fructose. Fruit juice, even 100% fruit juice, makes you gain weight. It makes sense when you think about it. Studies find that fructose is weight-gaining, and squeezing the juice out of fruit isolates the fructose and loses everything contained in the pulp. The better alternative to fruit juice is fruit-infused water, which we’ll talk about in the application chapter.
How Healthy Is Your Diet?
Now that we’ve discussed what sorts of foods are good and bad for weight loss, it’s time to take a look at your current dietary habits. Some people are under the impression that they have already tried the “eat healthy foods” plan and failed, when in reality they’ve never tried. If your idea of healthy eating is off the mark, you’ll gain weight, as you think you’re doing the right thing.
“Healthy food” is far narrower than most people believe it to be. Healthy weight loss foods do NOT include things like low-fat flavored yogurt, organic granola bars, sugar-free anything, organic tortilla chips, organic candy, low-calorie diet foods, 100% fruit juice, organic or conventional processed foods, basically anything with added sugar (which is 75% of food in grocery stores), or salads drenched in high-fructose corn syrup and soybean oil dressing.
Here’s the concerning data: In a Consumer Reports survey of 1,234 people, 89.7% of American respondents thought they consumed a diet that’s at least “somewhat healthy.”87 And yet, 43% of these same people reported consuming at least one soda, Frappuccino, or bubble tea per day. If you consume any of those once per day, you almost certainly don’t have a “somewhat healthy” diet.
Someone can drink one soda a day and think they’re being healthy just because they have a friend who drinks three per day. Tell your pancreas not to worry about all the insulin it’s pumping out, because Jimmy’s pancreas has to do it three times a day. Or, in the case of artificial sweeteners, tell your dopaminergic pathways not to be too upset at the lack of reward, because Jimmy’s reward system is even more screwed up.
Look in your kitchen. Are your counter and fridge/freezer stocked with fresh or frozen fruits and vegetables? If not, are they usually? If not, you probably don’t have a healthy diet.
If almost 90% of Americans believe they eat a healthy diet, then we’ve got a serious denial problem. The aforementioned nationally representative cross-sectional study in the United States published in March 2016 found that “ultra-processed foods comprised 57.9% of total energy intake.”88 These are foods that would ideally comprise 0% of a human diet, and yet they’re consumed the most.
Healthy Food Tiers
The (un)healthiness of food is almost completely based on how processed it is. Generally speaking, the more processed a food is, the more calorie dense, the less nutritional value, and the less satiating per calorie it is. There are nuances about which unprocessed foods are best for weight loss, but your progress won’t be made or lost by eating peaches instead of grapes. It will be made or lost by how much real food you eat compared to how much processed food you eat. Processed food creates weight gain. Minimally processed food greatly assists with weight loss if you’re overweight, or it can maintain your healthy weight if you aren’t.
Dead Food
A plant leaf contains compounds such as chlorophyll and antioxidants that keep it healthy and alive. When you eat the plant, these living compounds are still active, and they will have similar life-promoting effects inside of your body. Have you ever tried to save an avocado for later and saw that it turned brown soon after? That’s oxidation. Oxidation kills and impairs cellular function. Fat oxidation is the term for fat cells being destroyed for energy. Oxidation is good for fat, but not for most of the other cells in our body!
Processed food is dead. Processing kills the most beneficial parts of food. For example, cereal is seen by many as “healthy” because it has a long list of added vitamins, but it has almost none of the beneficial compounds of a living food.
The Food Scale
With the exception of vegetables, people argue about how basically every other food affects weight. It’s useful to know when to look at the big picture and when to look at the details, and this is a case where we need to look at the big picture. Worldwide obesity rates have climbed rapidly as we’ve created and consumed food from the lab more than from the farm. When ultra-processed food consumption spiked, calorie consumption spiked, and obesity rates spiked.
Most weight loss authors believe they have to come up with a definitive stance on every food, but this is totally unnecessary for weight loss. If you get the basics right, eat simple and real food, and stop eating large amounts of the obvious weight-gaining foods, you’ll succeed.
Don’t worry about eating or not eating debatable foods like potatoes, meat, whole wheat, and dairy. These foods have been eaten for centuries without associated weight problems. It’s possible that any of these foods may tilt the scales in the wrong direction ever so slightly, but eating cooked potatoes will
not ruin your weight loss efforts the way that frequent soda or croissant consumption will. Once you’ve established a clear pattern of eating healthy foods, then perhaps you can nitpick about things like dairy or whole grain bread. Dieting culture makes people worry about whole grain bread when they eat fast food every day. When you’re eating mostly fresh fruits and vegetables, you’ve mastered the basics of healthy eating. Then you can move on to whether or not you should eat debatable foods. Until that happens, your job is to pursue good foods and not worry about anything else you eat. It bears repeating that the correct perspective to obtain a healthy diet is toward healthy food, not away from unhealthy food.
Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering. Page 9