| This is probably the most common health recommendation in the world. |
Everyone know that fruit to health they are real, whole foods.
Most of them are also very convenient. Some people call them Healthy “nature’s fast foods because the a so easy to carry and prepare.
However, fruits are relatively higher in sugar than other whole foods.
For this reason, you may wonder whether they are really healthy or not. This article throws some light on the subject.
Excessive Sugar Is Bad, But Its Effects Depend on the Context
A lot of evidence has shown that excessive intake of excess sugar is harmful (1Trusted Source, 2Trusted Source, 3Trusted Source).
It contains table sugar (sucrose) and high-fructose corn syrup, both containing about half glucose, half fructose.
One reason is that excessive sugar intake is harmful, fructose has a negative metabolic effect when consumed in large amounts.
Many people now believe that because sugar is bad, the same applies to fruits, which also contain fructose.
However, this is a misconception. Fructose is harmful only in large amounts, and it is difficult to obtain excessive amounts of fructose from fruits.
Fruits Contain Lots of Fiber, Vitamins, Minerals and Antioxidants
Of course, fruits are more than just water-filled bags of fructose.
They contain many nutrients which are important for health. It contains fiber, vitamins and minerals, as well as a stack of antioxidants and other plant compounds.
Fiber, particularly soluble fiber, has many benefits, including a decrease in cholesterol levels, slow absorption of carbs, and an increase in satiety.
What’s more, fruits are high in many vitamins and minerals that many people don’t get enough of, including vitamin C, potassium, and folate.
Of course, fruit” is a whole food group. Thousands of different edible fruits are found in nature, and their nutritional compositions can vary greatly.
Therefore, if you want to maximize the health effects of fruits, then focus on those which are rich in nutrients. Try fruits with more skin.
Fruit skin is usually rich in antioxidants and fiber. This is why berries, which have a higher skin content, gram flour for gram, are often considered healthier than larger fruits.
It is also a good idea to switch things up and eat different types of fruits because different fruits have different nutrients.
Most Studies Show Health Benefits
Many research studies show that people who eat more fruits and vegetables are less likely to get infected.
Many studies pool fruits and vegetables together, while some look at only fruits.
A review of one of nine studies found that each daily portion of fruits reduced the risk of heart disease by 7% (11Trusted Source).
Also, a study involving 9,665 American adults found that a higher fruit and vegetable intake was associated with a 46% lower risk of diabetes in women, but no difference in men (12).
In addition, a study that looked at fruits and vegetables differently found that vegetables were associated with lower risk of breast cancer, but this did not apply to fruits (13).
Several other studies have shown that eating fruits and vegetables reduces the risk of heart attack and stroke – the two leading causes of death in Western countries (14Trusted Source, 15Trusted Source).
One study looked at how different types of fruits affect the risk of type 2 diabetes. Those who consumed the most grapes, apples and blueberries had the lowest risk, with blueberries having the strongest effect (16Trusted Source).
However, a problem with observational studies is that they cannot prove that the associations they detect are direct causal relationships.
People who eat the most fruits are more health conscious, less likely to smoke and more likely to exercise.
However, some randomized trials (real human experiments) may show that the accuracy of service resulting from oxidative stress can reduce the fruits of paramo.
Overall, it appears clear from the data that fruits have significant health benefits.
Eating Fruit Can Help You Lose Weight
It is often forgotten that fruits are incredibly filling.
Due to their fiber and water content and the extensive chewing involved in eating them, the fruits are very satiating.
The Satisfaction Index is a measure of how various foods contribute to feelings of fullness.
Fruits such as apples and oranges are among the highest-scoring foods tested, even filling more than beef and eggs (19Trusted Source).
This means that if you increase your intake of apples or oranges, you will fully realize that you will eat less of other foods.
There is also an interesting study that shows how fruits can contribute to weight loss (20Trusted Source).
In this six-month study, nine men ate a diet containing only fruits (82% calories) and nuts (18% calories).
Not surprisingly, these people lost significant amounts of weight. Those who were overweight lost more than those who were under healthy weight.
Overall, given the strong effects the fruit has on satiety, it seems beneficial to replace other foods, especially junk foods, with fruits helping you lose weight in the long run.
When to Avoid Fruit
Even though the fruit is healthy for most people, there are some reasons why others may want to avoid it.
There is an intolerance. For example, eating fruits can cause digestive symptoms in people with FODMAPs and with intolerance.
The second reason is on a very low carb or ketogenic diet.The main goal of these diets is to reduce carb intake sufficiently to start using ketone bodies for fuel instead of glucose in the brain.
For this to happen, it is necessary to reduce carbs to less than 50 grams per day, sometimes all by 20-30 grams.
Given that only one piece of fruit can contain more than 20 grams of carbs, it is clear that fruits are inappropriate for such a diet. Even just one piece of fruit per day can easily get you out of ketosis.
Fruit Juices and Dried Fruits Should Be Limited
Even though whole fruits are very healthy for most people, avoid applying on fruit juices or dried fruits.
There are also not many “real” fruit juices on the market.They are mixed with certain types of concentrations of water and a whole bunch of mixed sugar.
Fruit juice contains too much sugar, almost as a sugar-sweetened drink.
However, there is no fiber and chewing resistance to slow consumption, making it very easy to take large amounts of sugar in a short period of time.
Similarly, dried fruits are very high in sugar, and it is easy to eat large amounts of them.
Smoothie is somewhere in between. If you put the whole fruit in a blender, it is much better than drinking fruit juice. Nevertheless, it is best to eat whole fruits.