Dispelling the fruit myth
It has been a while since the last blog entry. A lot has happened since then that has created the large gap between entries. Facing adversity can really clarify your abilities and willingness to see things through. I live in Texas and as we all know, the winter storm that descended upon us was brutal! 2 months later, I’m still dealing with the effects. Even through all that, my goal of delivering quality health and wellness information never waivered. Here we are….on our next topic! FRUITS
HOW MUCH OF IT SHOULD I EAT?
What about the sugar?
To make an informed decision, you must first have the proper knowledge. Now let me start by talking about diabetes and its relation to sugar. Many people are convinced that sugar is the problem when it comes to diabetes. This is an unfortunately mistaken approach that leads people to avoid certain foods like potatoes, bread, pasta and rice. These foods contain carbohydrates which turn to sugar in the blood. The belief is to get rid of these foods to improve diabetes. Some people extend this judgement to all carbohydrates and even fresh fruit. The reality of diabetes isn’t glucose. Our bodies need glucose as fuel and while having the appropriate amount of it is vital, when it comes to diabetes the problem is that the glucose isn’t getting into the cells. It stays in the blood.
DON’T FEAR THE FRUIT
Some people worry that fruits are a sugary food that should be avoided, causing diabetes and weight gain. These fears are misguided. Yes, fresh fruit contains high levels of fructose in the form of whole fruit, with its plentiful fibre, water and other nutrients, has a very different effect on the body from consuming isolated forms of fructose in sodas, candy and cookies, all devoid of fibre and nutrients. In fact, fruits have been shown to blunt the effects of other high-glycemic foods on our blood sugar levels. Fruits are exceptionally good for you! concerns about fructose should be limited to its refined forms and ignored when it comes to whole fruits.
The Whole Foods Diet by John Mackey,
Alona Pulde (MD), Matthew Lederman (MD)
HOW MUCH SHOULD I EAT?
In Dr Greger’s How Not to Diet, Harvard studies showed how over 10 years research participants that increased their fruits and veggies to more than three servings a day, lost just as much weight as the participants that did not and walked 4 + hours a week. The kind of fruit did differ amongst the participants. Those that ate fruit with higher amounts of fibre (apples, pears) lost more weight than those that ate citrus/kiwi fruits. One thing to note is participants that who ate more fruit also decreased the number of sugary drinks, desserts and junk food as they would get their sweet tooth fulfilled with natural, zero processed low-calorie foods.
“In fact, in trial after trial, fruit has been shown to have beneficial effects on health— even when consumed in large amounts”
JUICING OR NOT?
If this will help you eat more fruits and veggies cause you hate the idea of chewing or prefer to eat on the go or while multi-tasking then juice on! The main reason plant-based docs ask their patients to avoid juicing is that they miss out on all the fibre and the feeling of satiety when they have chewed their food in lieu of drinking. Another thing, juicing can get expensive as it takes more to fill a glass than to fill a bowl. And if you still want to drink your fruits, make your own. Prepared juices usually have preservatives, higher amounts of sugar (similar to soda), sodium etc. Nowadays there are some healthier, plant-based juicing companies that deliver but as I said, this can get very expensive. This would be better than the juice that has been sitting on the shelf at your convenience or grocery store. Don’t be fooled by the marketing words, “organic” “fresh from the farm” “heavy pulp” Cause like Dr Greger says, “Its all pulp-fiction”
A few tips to increase your fruit intake
Mono meals, so easy, takes the pressure off of coming up with what to eat. And it’s not just for breakfast.
Fruit bowl, just like a mono meal but with a variety
Add to oatmeal or cereal
Throw mandarine/oranges, strawberries in a salad for a sweet treat. Add pineapple to stir fry.
Keep fruits on the kitchen counter as close to entryway as possible
Keep fruits in bowls in the middle of your fridge and not in the crisper, easy to see and easy to reach
Buy only what you can eat in a few days or a week. Don’t buy something just cause it’s on sale, such as 4 for $1.00. if you know you won’t eat all buy one or two. Just buy the one or two and bring home a variety. Unless you are committed to freezing but if you don’t use them frozen then you will wind up with a freezer full of fruit and your still not eating enough.
When you bring fruits home, wash, slice and prepare so you don’t have to do it as you go. Watermelon, cantaloupe, grapes, pineapple (if ripe) are all great fruits to chop/slice as soon as you come home. There are a few that you don’t want to wash until ready to eat (such as berries) but for the most part, you can slice/chop and place in containers so you or the kids can just grab and go. Use single portion containers for the kids and larger ones for adults.
Try not to sprinkle with sugar, salt, chilli, or lime seasoning all the time. Your taste buds need to adjust to the natural flavour and sweetness of the fruit. You won’t do yourself any favours by always eating fruit covered in sugar or salt. Sodium raises your blood pressure and increases inflammation even when sprinkled on fruit.
