"Eat lots of fruits and vegetables."
If every time I heard this advice was given a dime, then I would be rich now.
Everyone know Healthy fruits, they are defaulted to "healthy food."
Fruits are of plant origin and are a source of food for humans for generations.
Most fruits are very convenient, some call it "fast food of nature" because of its ease of movement and ease of processing.
Overall, fruit seems to be the perfect food.
However, over the past few years, many people have objected to the belief in the health benefits of fruits.
The main reason is because fruits have a relatively high sugar content compared to other foods.
"Sugar" is not good for health, but not always
There is a lot of evidence to prove the harmful effects of sugar .
Include sugar (sucrose) and corn fructose-rich corn syrup with half as glucose and half as fructose.
The main cause of sugar is unhealthy because of eating a large amount fructose will negatively affect metabolism.
You can find out details about the harmful effects of eating a lot of sugar additives here .
Today, many people think that eating a lot of sugar is not good and impose this thought on the fruit because they also contain fructose.
However, this thought is completely wrong, because fructose is only harmful to large amounts and there is not so much fructose in fruits.
Conclude: There is a lot of evidence that eating too much fructose can be harmful. However, this depends on the dosage and circumstances. And in the case of fruit, this is not true.
Fruits also contain fiber, water and make us chew
The amount of fructose in fruit is almost impossible to harm the body.
High-fiber fruit, country and we have to chew to digest.
For this reason, it will take some time to eat and digest the fruit, which means that fructose will be slowly introduced into the liver.
In addition, the fruit makes us fast. Most people will feel full after eating a large apple containing 23 grams of sugar and 13 grams of fructose .
In comparison, a 16oz Coca bottle contains 52 grams of sugar, including 30 grams of fructose .
Eating an apple will make you feel pretty full, making you eat less food. In contrast, a soda bottle doesn't feel full and we don't eat less sugar in soda (6).
When large amounts of fructose (from soda and candy) go directly into the liver, they can cause consequences serious . But if fructose slowly goes into the liver in small amounts (from apples), your body will easily handle them.
Besides, do not forget the evolutionary argument. People and prehistoric people ate fruit in the row year. Our bodies can adapt well to small amounts of natural fructose.
Although eating a lot of sugar is bad for most people, this idea is not true for the case of fruit,
Conclude: Fresh fruit contains a small amount of fructose and it takes a while to chew and digest. People can easily tolerate small fructose in fruits.
Fruits contain a lot of fiber, vitamins, minerals and antioxidants
Of course the fruit contains not only water and fructose.
There are many nutrients in fruits that play an important role in health including fiber, vitamins, and minerals, as well as many antioxidants and phytonutrient.
, especially soluble fiber, has many benefits including lowering cholesterol, slowing down the absorption of carbon hydrate and increasing satiety. In addition, many studies show that soluble fiber can support weight loss .
Fruits contain many vitamins and minerals, especially vitamin C, potassium and folate. These are substances that many people still do not provide enough.
Apparently "fruit" is a food group. There are dozens (or hundreds) of different fruits found in nature and different fruits have different nutritional ingredients.
If you want a healthy body, the idea of concentrating on eating fruits with higher levels of fiber, vitamins and minerals is not unreasonable.
Another idea is to eat a variety of fruits, because different fruits contain different nutrients.
Conclude: Fruits contain a large amount of important nutrients, including fiber, vitamins, minerals, antioxidants and other plant nutrients.
Most human studies show health benefits
Many observational studies have shown that people who eat fruits and vegetables are at lower risk.
Many studies focus on fruits and vegetables, while others directly study fruits.
An evaluation of 9 studies showed that the risk of heart disease in people eating fruit each day dropped to 7% .
Research on 9,665 adults in the United States shows that eating fruits and vegetables reduces the risk of diabetes in women by 46%, but does not make any difference in men .
A study of fruits and vegetables shows that vegetables may help reduce the risk of breast cancer, but fruit cannot ).
There are many other studies that have demonstrated that eating fruits and vegetables can help reduce the risk of heart attack and stroke. These are the two leading causes of death in Western countries .
According to a study of the effects of different fruits on the risk of type 2 diabetes, people who eat a lot of grapes, apples and blueberries are at low risk, and blueberries are effective. most positive .
However, one problem of these studies is that they cannot claim fruit is reason or it only helps to reduce the risk of disease.
We all "know" that fruits are healthy, and among those who eat a lot of fruits there will surely be many who have a sense of health protection, less smoking as well as regular exercise, etc.
There are also a few randomized controlled trials (actual human trials) that show that the intake of fruit can reduce blood pressure, reduce oxidative imbalance and improve blood sugar in diabetics. .
In general, from the data and information above, it can be said that fruit brings significant health benefits.
Conclude: There are many studies that show that eating fruits may help reduce the risk of serious illnesses such as heart disease, stroke and type 2 diabetes.
Eating fruits can support weight loss
One thing is often forgotten when it comes to sugar and sugar carbon hydrate In fruit, that's eating fruit also makes us extremely satisfied!
Fruit makes us comfortable because they contain fiber, water, and you have to chew when eating them.
helps us to know the ability to make it fall into the satiety of each type of food.
Fruits like apples and oranges are among the highest scores tested, even more saturated than beef and egg .
This means that if you eat a lot of apples or oranges, it is more likely that you will feel fuller so will automatically eat less Other food.
There is also an interesting study that indicates fruit can support weight loss .
In this study, nine men ate a diet with only fruit (82% calories) and nuts (18% calories) for 6 months.
The results are not unexpected when the weight of these people has decreased significantly. Not only did the weight of obese people fall more sharply than those with average weight.
Overall, fruit seems to be an alternative food (especially for junk food) that works weight loss Good because they are capable of making us feel full.
Conclude: Fruits like apples and oranges are one of the most saturated foods. Eating lots of these fruits will also help you reduce calories.
When should I avoid eating fruit?
Although fruits are beneficial to most people, there are still some reasons for you to avoid eating them.
The first reason is that there are some substances in the fruit that cannot be tolerated. For example, eating fruit can cause digestive symptoms in people .
You should also not eat fruits if you are in a low-carb / ketogenic . Because the purpose of these diets is to reduce carbon hydrate to the point that the brain starts using ketones instead of glucose as fuel.
To do this, you need to limit the amount of carbon hydrate to less than 50 grams per day, sometimes down to 20-30 grams.
Which one piece of fruit can also contain more than 20 grams of carb. It is clear that fruit is not suitable for such a diet. Just one piece of fruit a day can easily make your dieting efforts dissipate.
Conclude: The intolerant substances in fruits and low-carb / ketogenic diets are the reasons for avoiding fruit.
Fruit juices and dried fruits are always a bad idea
Fruit brings health benefits to everyone, but the juice and dried fruit are NOT so.
Many fruit juices on the market are not even "real" fruit juices because its main ingredient is water, mixed with some essences and lots of sugar.
But even if you drink 100% juice, then also does not bring much benefit .
In fruit juice there is really a lot of sugar, which is equivalent to sugar in sweetened soft drinks.
In fruit juice there is no fiber and you do not have to waste time chewing, which makes it easy to consume a large amount of sugar in a short time.
Dried fruits (like raisins) are also a problem food. They have a high sugar content and are also easy to consume in large quantities.
The smoothie is in the middle, because it is obviously better than fruit juice, but it cannot provide the same benefits as eating whole fruit.
With over 90% of the world's population, fruits are truly super healthy foods
Eat fruits a lot if you can tolerate them and do not follow a low-carb / ketogenic diet. It's best to incorporate fruits into your diet with plenty of animal and plant foods
Anyway, the fruit is still a food group. This kind of food is very nutritious and even if you eat it, it will give you a feeling of fullness.
Instead of eating non-nutritious foods, eat fruit, you will immediately see the benefits it brings.