Raspberries, blackberries, and strawberries provide as much or MORE fiber than sugar per serving. All other fruit can have sugar content up to 6x the amount of fiber, which spikes blood sugar and requires more insulin to process. Fruits like apples and pears, watermelon and mango, cherries, grapes and bananas pack a punch when it comes to fructose, which in excess can be damaging to the liver, cannot be used for energy, and can then be stored as fat. Dried fruit contains less water and can cause overconsumption due to its smaller package. This is why we advocate for berries over other types of fruit. 

*On a maintenance or gradual program, 1 or 2 servings of fruit a day are allowed, and can be considered a healthy snack due to high levels of vitamins and minerals. We recommend switching up fruit with snacks that are higher in protein or fat and lower in carbs, such as almonds or string cheese.