3

votes

Is fruit causing me to overeat?

Answered on August 19, 2014
Created April 11, 2013 at 3:52 PM

So, I have recently added fruit and more carbs back into my diet, and it has seriously increased my appetite!

It is only an hour or so after meals that I am grazing again, and I am thinking it is because of the carbs?

Should I go back to avoiding fruit? What carbs won't cause this?

Background: Female, 18, paleo for a year, did low carb for awhile. Currently, I eat maybe an apple, an orange, and a banana throughout the day as part of a meal or snack.

Any insight is appreciated. Thanks!

5f678ffff153bfc8a17ac1ee438c054f

(1405)

on April 12, 2013
at 06:24 AM

Thanks! I will stick to starchy vegetables from now on!

5f678ffff153bfc8a17ac1ee438c054f

(1405)

on April 11, 2013
at 09:59 PM

I also get hypoglycemia symptoms in the same way. I will try and keep my meals balanced, and avoid fruit as a snack. Thank you!

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 11, 2013
at 04:11 PM

Insulin is not synonymous with rapidity of blood sugar increase. Fat will increase the former (insulin) but decrease the latter (the rate at which glucose enters your blood stream- or muscle cells).

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4 Answers

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2
B6114a1980b1481fb18206064f3f4a4f

(3924)

on April 11, 2013
at 07:35 PM

I wonder if you wouldn't do better if you only ate fruit with larger meals and not as a snack?

Although I definitely don't agree with everything he says, I've always appreciated the idea Barry Sears put forth in his Zone Diet book that the best hormonal response comes when you always eat protein, fat and carb together. For my body this is an imperative. I've been able to tinker with the percentages (more or less carb or more or less fat with moderate protein), but I always find that if I eat fruit or something starchy alone as a snack (or with just a tiny bit of meat) it causes me to get hungry again really quickly and I sometimes experience hypoglycemia symptoms again. I then tend to overeat at the next meal and sometimes for many meals after. However, when I eat fruit or starch as part of a good-sized meal with adequate protein and fat, I don't have these problems.

Perhaps your body has a similar response?

5f678ffff153bfc8a17ac1ee438c054f

(1405)

on April 11, 2013
at 09:59 PM

I also get hypoglycemia symptoms in the same way. I will try and keep my meals balanced, and avoid fruit as a snack. Thank you!

3
1edb06ded9ccf098a4517ca4a7a34ebc

on April 11, 2013
at 03:59 PM

Fructose (of which fruit is abundant) does not spike insulin (a transport AND a satiety hormone) or leptin, and it also reduces grhelin suppression. All of which help to create a non satiating environment in which it easy to consume excess calories.

It's also highly palatable and stimulating.

So, my guess is that NO fruit is not causing you to overate (you are causing yourself to do that), but YES it may be creating certain metabolic incentives to do so.

Lay off the fruit. Humans are the most well adapted creatures on the planet to eat starch as our primary source of carbohydrate energy. Choose that instead. It adequately replenishes muscle glycogen, boosts leptin, and are the most satiety producing form of food aside from plain chicken breasts (pure protein).

Try switching your carb calories away from fruit and towards more starch based carbs (sweet potatoes for instance). I hope that helps :)

5f678ffff153bfc8a17ac1ee438c054f

(1405)

on April 12, 2013
at 06:24 AM

Thanks! I will stick to starchy vegetables from now on!

1
96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on April 11, 2013
at 05:21 PM

I experienced this as a backlash from several weeks of very low carb eating. When I first reintroduced fruit, I went nuts over it and had difficulty eating only moderate amounts. I think I was literally starved for fruit, because the problem faded pretty quickly and fruit was once again just a routine part of my overall food regimen.

I will occasionally eat fruit by itself, such as grabbing a banana, but more typically I eat it with or after a green salad. I usually finish my meals with the main servings of meat and/or tubers, as those foods are most filling/dense.

I include sharp cheddar in my food list and I've found it works very well during or at the end of the meal to shut down my "keep eating" impulses. If eaten by itself, you just can't overeat it like you can in a cooked dish or salad. A little bit of cheese and I'm done.

-2
8cc2d900223fc155de70c2e8f42d1813

(-4)

on April 11, 2013
at 04:07 PM

You ask this question like there's some necessity for you to up your carb intake. There probably isn't one, which is why all that excess sugar in your bloodstream is stimulating your appetite. Fruit just isn't a very good "snack" on its own--add fat to it so it doesn't spike your insulin...or just stop snacking.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 11, 2013
at 04:11 PM

Insulin is not synonymous with rapidity of blood sugar increase. Fat will increase the former (insulin) but decrease the latter (the rate at which glucose enters your blood stream- or muscle cells).

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