So should we be filling ALL our carb macros with things like berries, bananas, & watermelon? Nope - That’s a negative, ghost rider!
If anything, we’d say go out of your way to avoid eating a bunch of fruit on the reg.
We generally recommend limiting fruit to 1-3 servings a day & instead filling carbs with things like veggies/squash/rice/potatoes.
But let’s back it up just a little:
Carbohydrates are super crucial to our health. Vital for thyroid function, necessary for optimal menstrual health, to help us exercise & recover, amongst a billion other things.
In the human body, we store carbohydrates (as various forms of glycogen) in both our liver & skeletal muscle.
Fructose (aka the sugar in fruit) breaks down & gets stored as liver glycogen. Our liver can store about 100g of glycogen & supplies energy for our body.
Glucose (like rice, potatoes, or quinoa) breaks down & get stored as muscle glycogen in our skeletal muscles. We can store roughly 240-400g+ of glycogen to supply energy for our muscles.
The caveat is that glycogen stored in our liver CANNOT be converted or used to fuel our muscles. Know what we use when we exercise and train? Glycogen is our skeletal muscles.
Fruit will NOT fuel you during exercise or help you recover. So if you’re filling your carb macros with a ton of fruit, you’re not fueling as intelligently as you could & probably feeling junkier than necessary. It's also worth mentioning that when liver glycogen stores are FULL, we store any excess liver glycogen as FAT. (They say it only takes about 3x8oz glasses of OJ to fully top off liver glycogen stores - which isn’t that much!)
Thus our suggestion of limiting fruit to 1-3 servings a day & filling dietary carbs with loads of veggies, potatoes, and that sort of thing.
As always kids, do better as you know better! I promise toying around with your carb choices will make a HUGE difference.
Fruit is a mighty fine double-edged sword. Our little sugary friends contain antioxidants, electrolytes, vitamins, minerals, and fiber. They’re low in fat, calories, & also DELICIOUS.