30/06/2025
🍎 WHY YOU SHOULDN’T EAT JUST FRUIT (E.G. AN APPLE) AS A SNACK?
While fruits like apples contain vitamins, minerals, and fiber, they are also high in natural sugars — mainly fructose and glucose.
When you eat only fruit, without any other macronutrients like fats or protein, here’s what happens:
🤨 WHAT HAPPENS IN YOUR BODY?
1. Rapid blood sugar spike (glucose)
- Fruit digests quickly and glucose enters the bloodstream fast.
- Blood sugar rises sharply.
2. Increased insulin release
The pancreas releases insulin to lower blood sugar levels.
Insulin pushes sugar into your cells - some for energy, some stored in muscles, and the excess turns into fat.
3. Blood sugar crash (hypoglycemia)
- After the spike, blood sugar drops quickly.
- You feel tired, hungry, moody and crave more sugar → the cycle repeats.
🤨 WHY IS THIS A PROBLEM?
- Promotes fat storage (especially around the belly).
- Reduces insulin sensitivity (which leads to insulin resistance).
- Triggers hunger and overeating.
- Low energy and poor focus, especially if you’re active or trying to lose weight.
✅ HOW TO EAT FRUIT THE RIGHT WAY:
Always combine it with:
1. Healthy fats:
e.g. almonds, walnuts, chia seeds, avocado, peanut butter
🔸 Why? Fats slow down sugar absorption → lower insulin response, longer satiety.
2. Protein:
e.g. Greek yogurt, PDM (Herbalife), whey protein, cottage cheese
🔸 Why? Protein stabilizes blood sugar and supports muscle maintenance.
3. Complex carbs + fiber:
e.g. oats, whole-grain crackers, oat bread, rice cakes
🔸 Why? Slows digestion and prevents insulin spikes.
👉 Insulin = a hormone that lowers blood sugar.
When it’s constantly high, your body becomes resistant → it produces even more insulin.
⚠️ Chronically high insulin = fat gain, fatigue, low energy, and stubborn weight loss.
