According to researchers, dieticians and medical fraternity, fruits are important source of food for an overall health and well being of a person. Eating fruits provide vitamins, minerals and many other vital nutrients. Almost all fruits have some amount of sweetness.
Although with huge health benefits, scientists have found that naturally occurring sugar present in fruits can make you feel hungrier. This is because fruits contain sugar in the form of fructose. It can cause severe ups and down in the blood sugar level. This is the main reason which can contribute for your hunger after eating fruits.
Fruits also consists fiber as their main substance. An ample amount of fiber can make you feel full for a longer time. So the best way is to choose fruits that are rich in fibers to counter your post fruit snaking. On the other hand you can incorporate eating fruits together with a protein source as it makes you feel gratified.
Fiber is present in all vegetables and fruits. They are the basic structures of plants that allow them to strengthen and grow. Most fruits contain fiber. In humans fiber are not digested but they become a homogeneous gel in the intestine and passes out of the body.The main benefit of fiber is that they add up bulk to the diet.
Fiber present in food helps to slow down breakdown of carbohydrate and absorption of sugar. Thus it helps to keep balance of sugar level in the blood. It increases the feeling of fullness and satiety. The daily requirement of fiber in adults is between 25 grams to 35 grams.
What Fruits Are High And Low In Fiber?
- Low fiber containing fruits:
All fruits do not contain bulk amount of fiber. Some fruits are less in fiber but more in naturally occurring sugar called fructose. If eating these types of fruits is your choice you are going to be hungry after eating them. Fructose is metabolized in the liver and it fails to stimulate insulin hormone. Insulin is the hormone released by pancreas. It helps to keep you feel full after a meal. But it does so in presence of glucose. It hardly has its effect on fructose.
Fructose is metabolized by liver. Fruits those are low in fiber apricots, cantaloupe, grapes, grape fruit, pineapple etc. If you are getting hungry after eating this fruits, try to opt for a better variation fruits that are high in fibers that can keep you satiated for a longer time.
- Fruits with high fiber:
There are many fruits that are rich in fibers. Passion fruit ranks the first among them. One cup contains almost 25 grams of fiber. It is also low in fructose and thus after eating this fruit you may not feel hungry. Avocados, guava, raspberry, kumquats, blackberry, persimmons, kiwi fruit, pears, bananas, apples, plums and peaches, watermelon, strawberry, papaya, mangoes, etc have abundant amount of fiber. You can eat these fruits in morning breakfast as it keeps you satiated till your lunchtime.
Add a protein containing food in your breakfast, if you still feel hungry after eating fruits. Protein provides high amount of satiety than carbohydrate or fat based food.