Your complete guide to Fruits from the SBD Newsletter

[RedRox]

This article was released last week by the official SBD site as part of their Daily Dish newsletter. Thought it would be helpful to have here as well.

Your Complete Guide to Fruits -- Daily Dish 01/15/10
Fruits are not only refreshing and flavorful, they're also chock-full of health-boosting fiber and various vitamins, minerals, and phytochemicals. These good carbs are an essential part of the South Beach Diet beginning on Phase 2 and provide nutrients that are vital for your health and the maintenance of your body. It's been shown that people who eat more fruits, along with vegetables, have fewer chronic diseases, including heart disease, type 2 diabetes, and certain cancers. Fruit comes in a wide variety of colors and flavors ranging from tangy orange citrus fruits to sweet berries. You can enjoy fruit as a snack, tossed in salads, on top of cereal, and even in your cooking and baking. To really maximize the benefits of these superfoods, it's best to eat a wide variety of brightly colored fruits. In fact, the more colors the better!

Off-Limits on Phase 1
As good for you as fresh, fiber-rich whole fruits are, they are off-limits during Phase 1 of the South Beach Diet. Here's why: The goal of Phase 1, the most restrictive part of this healthy lifestyle plan, is to jump-start your weight loss, stabilize blood-sugars levels, and eliminate cravings for sugary foods and refined carbohydrates. While fruits are good for you, many are also high in natural sugars, which can cause swings in blood sugar that lead to hunger and cravings for more sugary and starchy foods. By eliminating fruit and other foods that are high in sugar on Phase 1, your cravings will gradually disappear and you’ll gain control over what you eat.

Transitioning to Fruits on Phase 2
After 2 weeks on Phase 1, you can move on to Phase 2 and start adding most whole fruits back into your diet. The key is to do so mindfully so your cravings don’t return. Some people seamlessly reintroduce fruit, while others need to carefully experiment with portion size and type of fruit to avoid reawakening their cravings. Regardless of the method that works for you, start with having fruit once a day and gradually increase to having it up to three times a day.

Here’s a step-by-step guide to help you reintroduce fruits:

Phase 2: Week 1
Days 1 to 7: 1 piece of fruit a day
While you can add fruit to any meal, it's best to avoid eating it for breakfast during your first week on Phase 2, since fruit causes a quick rise in blood sugar if eaten first thing in the morning. Start with one piece of whole fruit with lunch, such as an apple or a serving of berries, or eat some fruit with a piece of reduced-fat cheese for a snack. Eating fruit along with protein helps prevent swings in blood sugar that can trigger hunger and food cravings. During this time, pay close attention to how your body responds. If you feel like the natural sugars in fruit are making your cravings kick in again, cut back to a smaller portion or try a different fruit.
Phase 2: Week 2
Day 8: Continue with 1 piece of fruit.
If you’ve done well on Phase 2, Week 1 — that is you are still losing weight and have no cravings — stick to one piece of fruit.
Day 9: 2 pieces of fruit
If your cravings are still under control, add a second piece of fruit daily.
Days 10 and 11: 2 pieces of fruit each day
Continue to eat two pieces of whole fruit daily.
Days 12 to 14: 3 pieces of fruit each day
By now, your body should have adjusted to the additional good carbs. Fruit is not limited once you’ve transitioned to this Phase, but most people will continue to lose weight by sticking with three fruits a daily.

Fruits for Phase 3
Some fruits are off-limits until Phase 3 of the South Beach Diet because the sugars they contain are more readily absorbed by the body. And even on Phase 3, these fruits are recommended only occasionally since they may trigger hunger and cravings. These fruits include watermelon, pineapple, dates and figs, fruit juices, and canned fruit in heavy syrup. No food is forbidden once you hit Phase 3, but if you find that a specific fruit sets off your cravings, try your best to avoid it, as there are many other delicious fruit options out there that won't jeopardize your weight-loss goals.

Fruits to Enjoy and Avoid
Here’s a list of fruits and recommended serving sizes:

Apple: 1 small or 5 dried rings
Apricots: 4 fresh or 7 dried
Banana: 1 medium (4 oz.)
Blackberries: 3/4 cup
Blueberries: 3/4 cup
Boysenberries: 3/4 cup
Cactus pear fruit (prickly pear): 1
Cantaloupe: 1/4 melon or 1 cup diced
Cherries: 12
Clementine: 1
Cranberries: 3/4 cup
Elderberries: 3/4 cup
Gooseberries: 3/4 cup
Grapefruit: 1/2
Grapes: 15
Honeydew: 1/8 melon or 1 cup diced
Kiwifruit: 1
Loganberries: 3/4 cup
Mandarin oranges: 2
Mango: 1/2 medium (4 oz.)
Mulberries: 3/4 cup
Nectarine: 1 small
Orange: 1 medium
Papaya: 1 small (4 oz.)
Peach: 1 medium
Pear: 1 medium
Plums: 2
Pomegranate seeds: from 1 medium pomegranate
Pomelo: 1/2
Prunes: 4
Raspberries: 3/4 cup
Strawberries: 3/4 cup
Tangelo: 1 small
Tangerines: 2

Fruits to avoid until Phase 3 and then to eat sparingly:
Canned fruit, in heavy syrup
Dates
Figs
Fruit juice
Lychee
Pineapple
Raisins
Watermelon

A companion article on a guide to whole grains can be found here: Your complete guide to Whole Grains from the SB Newsletter