Fruit for health? Good or bad?
Should we include fruit in our daily nutrition? Is drinking Fresh Fruit juice healthy or not?
For most of us, completely cutting out sugar from our diet isn't easy. The over stimulation of our taste buds and pleasure messages in our brains means that its harder and harder to satisfy the carvings and almost impossible to appreciate the sweetness of foods like strawberries, carrots or vine ripened tomatoes. the reward-response from sugar means that its highly addictive. When you stop your intake of sugar abruptly you can suffer withdrawal symptoms including headaches, fatigues, low mood, frustration and it can impact on physical performance and brain ability.
Its also worth knowing that the fruits we eat today compared to our ancestors, are a lot sweeter, but they are sill REAL food in their whole form, so although they contain varied amounts of sugars, fruits also contain good fibre, water, vitamins, minerals and photo-nutrinets which are good for the body.
Should you include whole fruit in your daily nutrition?
It really depends on your body composition and also your goals.
Excess fruit can impact your diet in the same way that regular sugar fixes do, so be aware that eating an apple as your mid afternoon snack may fuel your sugar addiction rather than help you break it!
A helpful guidance is to stick to fruit in his whole form, not smoothies or juices,and look for those containing lower levels of sugar, particular if you are insulin resistant and/or want to lose body fat!
Also eating some good fats or protein with your fruit will also help to slow the insulin response of the fruit. For example a small handful of fresh nuts or nut butter on your apple slices, greek face yoghurt with your berries or sliced chicken breast as part of your snack.
I've listed below a few examples of the higher and lower sugar options as a guide;
LOWER SUGAR : Lemon, Lime, Avocado, Strawberry, Grapefruit, Blueberry, Fresh Fig.
HIGHER SUGAR : All dreid fruits, Grape, Banana, Mango, Apple, Pineapple, Pear.
Food for thought!
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