You won’t believe it, but… Healthy life bore fruit. Many bloggers and “masters” of proper nutrition claim that there is a lot of sugar (fructose) in fruits. Therefore, in addition to being overweight, it can also lead to nonalcoholic fatty liver disease. In fact, this is a big misconception that gathers many followers around it.
We like to debunk them more than the myths themselves. And for several years, a nutritionist who has supported the idea of nutrition without strict prohibitions on her blog Albina Komissarova helps us with this.
Albina is one of the few nutritionists whose advice is not limited to restrictions and whose diet is similar to that of an ordinary person. That’s why our department is named that way. In it, Albina will lure us to the side of proper nutrition, without prohibitions, but for pleasure. Next up is the myth that fruit consumption should be minimized because of the high amount of sugar.
Albina Komissarova
Do we need fruit?
Let’s start with the main thing: fruits are a mandatory (read: caps) part of a healthy person’s diet. In any international dietary recommendation you may find the statement that you should eat more vegetables and fruits, and there will never be any mention of limiting their consumption. All Because:
Fruits add variety (and flavor) to our diet.
– contains a large amount of fiber, the consumption of which in adequate amounts prevents cardiovascular diseases and some types of cancer;
– It contains vitamins, minerals and fluid necessary for the person.
Why did this legend arise?
Current dietary guidelines suggest that we should limit the amount of added sugar. These are sugars added to food or beverages during the preparation or processing process. At the same time, the recommendations state that it does not contain the natural sugars found in milk and fruit.
Added sugar is mainly derived from beverages, desserts, cakes, pastries, cookies, ice creams, syrups, jams, etc. we will take it. It will appear on the label as sugar, brown sugar, glucose, corn syrup, maltose, invert sugar, nectar. , sucrose and … fructose. Everyone here was on the alert; what about fruits?
There is, of course, fructose in fruits and berries. But whole fruits contain a large amount of fiber, which slows down the absorption of fast carbohydrates, which means that excess fruit does not lead to fatty liver, but rather prevents diseases. The nutrients in food are much more connected than we think.
How many fruits does a person need per day?
It is recommended that a healthy adult consume 1-2 glasses of fruit per day. 1 cup = 250 ml. You will understand the ideal amount if you cut the fruit and fill it into glasses.
There are other suggestions; It is recommended to consume two to five servings of fruit per day, depending on activity. 1 serving = 1 punch.
What about juices and smoothies?
Juice, even without sugar, is a chopped fiber fruit, meaning there’s nothing to limit fast sugars (fructose) and the intake is increased. For this reason, it is recommended not to consume more than one glass (150-200 ml) of fruit juice per day.
Smoothies contain less fiber. You can also add vegetables and herbs to it. But it is still better to limit yourself to a glass of water, low-fat milk or kefir.
Source: People Talk
I’m Roger Gritton, and I’ve been writing for the The Fashion Vibes for over 5 years now. My specialty is beauty news; I’m passionate about covering the latest trends, products, and innovations in the industry. In my time there, I’ve become known as an authority on all things beauty-related.
I love discovering new experts to interview, researching up-and-coming ingredients and techniques that are making their way onto our beauty shelves and highlighting people who are making a difference in the world of cosmetics. My work has appeared not only on The Fashion Vibes, but also several other publications including the New York Times Magazine, Allure Magazine and Refinery29.
