Why Fruits and Veggies Have No Points But Smoothies Do
Plus: How much fruit is too much fruit?
When you're losing weight on WW, adding ZeroPoint® fruits and veggies to your meals and snacks can be a great way to stay on track. But if you've ever tossed spinach or banana into a smoothie, you may have noticed that fruits and vegetables do count inbeverage recipes. Confused? Don’t worry — we’ve got some answers for you.
When I add fruit to the smoothies I create, it counts a Points® value for it. I thought fruit was on the ZeroPoint foods list?!
Fruit and vegetables are ZeroPoint foods when you eat them. But once they become part of a smoothie, the experience of eating them changes.
Research shows that liquids don’t promote the same feeling of fullness as solid foods do.1.When you drink something, it eliminates the act of chewing which may impact the signals between the belly and brain2.This means that the smoothie or juice you’re drinking will not promote the same amount of fullness between meals as eating the fruit might.
It’ll take some time to eat all this and afterwards, you’ll probably feel like you ate a full meal.
But this will be gone in a few sips. The result: you may get hungry sooner and be more likely to eat more later.
So, what’s the bottom line?
If it’s something you’ll drink, like a juice or smoothie, the nutrition facts for ZeroPoint fresh fruits and vegetables count towards the total. If it’s something you’ll eat, like a salsa, sauce, stew, or soup, fresh fruits and vegetables remain zero Points values in those recipes.
Are there other situations when I need to count the Points for fruit or vegetables?
WW encourages the consumption of fresh fruits and vegetables as part of a healthy pattern of eating. Studies have shown that about 75% of Americans do not eat enough fruits and vegetables.3That’s why fruit and vegetables are ZeroPoint foods whether it's fresh, unsweetened frozen, or canned in its own juice and drained.
When a fruit has added sugar, such as fruit in syrup or its own juice or when there’s less water content, as with dried fruit, the Points values will count.
Can I eat too much fruit?
Fruits and vegetables aren’t magically calorie-free just because they're ZeroPoint foods. We encourage you to eat fruits and vegetables because they are nutritious, satisfying, and tasty.
If you’re eating more fruits and vegetables than you used to, but you’re using them for healthy snacks, to bulk up your meals, or as a tide-me-over when you’re down to the last few Points values for the day or week, then great! If you’re overeating bananas because they’re “free,” you might want to pull back a bit. Nutshell: Let your hunger, and your weight loss, be your guide.