Rich in vitamins and nutrients, everyone knows that fruit is essential for a balanced diet. They are essential for the proper functioning of the body and help prevent certain diseases.
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| What should I eat everyday to be healthy |
In recent years, however, it has been noted in the media that eating large quantities of fruit and vegetables can be harmful to your health. In particular, it has been pointed out that fruit and vegetables contain a large number of sugars. As we all know, excessive consumption of sugars can lead to weight gain and the development of certain diseases in the long term.
Sugar is not only negative. Fruits are known to contain more or less fiber. Too much fiber can complicate digestion and cause bloating.
At what point can fruit consumption become excessive?
There is no precise figure, it depends on the type of fruit or vegetables, the form in which they are consumed, and the profile of the consumer.
We have therefore detailed the different nutritional characteristics of fruit and the damage that excessive consumption causes to health:
Natural sugars versus added sugars and recommended daily intakes
Before examining the content of the fruit itself, it is first important to know the limit at which sugar consumption is harmful to health.
Adults should consume up to 90 grams of sugar per day. This figure includes all the sugars consumed daily, including during the day's meals.
For example, in a 51g March, there are 30 grams of sugar! In a can of Coca-Cola, there are 35 grams of sugar.
We realize that it is very easy to exceed the 90g recommended to stay healthy. This is especially true if you tend to consume snacks and sweetened drinks that contain a large amount of added sugars but are still within the recommended daily intake.
The number of calories contained in added sugars is considered low because it does not exceed 5% of the recommended daily caloric intake. In conclusion, foods with added sugars will make you consume a significant amount of sugars while having a low caloric intake.
Natural sugars
Fruits contain natural sugars, not artificial sugars. However, their consequences on the body are identical to those of added sugars.
However, fruits have the particularity of having a sweeter taste per gram of sugar than other foods with added sugars. For example, figs are considered to be one of the sweetest and mildest fruits. They contain 16 grams of sugar per 100g. Strawberries contain 5 grams of sugar per 100g.
Fructose and glucose
Fructose, the sugary substance contained in fruit, is not processed in the same way in the body as glucose (the sugars contained in sweet foods).
Glucose is absorbed into the bloodstream through the digestive system and is then converted into energy by insulin, a hormone produced by the pancreas. If the sugar level in the body is too high, the pancreas has difficulty producing enough insulin. That's why being overweight can promote diabetes.
It is the liver that converts fructose. If you consume this type of excess sugar, liver problems can occur. Besides, excess sugar that cannot be converted into energy will be stored around the abdomen in the form of visceral fats (just like glucose).
From a theoretical point of view, excessive consumption of fructose can therefore be harmful to health.
But, as mentioned above, the sugar content of fruit is generally lower than that of snacks. It is, therefore, necessary to consume a particularly large amount of fruit before reaching the comparative levels at the sugar doses of snacks.
The consumption of fruit juices is not the same, especially concerning concentrated juices. Although this category of juice contains a high level of vitamins and other nutrients, they also contain a large number of sugars, the same level as soft drinks.
This is why it is much easier to exceed the recommended daily sugar levels by consuming concentrated fruit juices than whole fruits.
A U.S. study of 70,000 guinea pigs found that eating fruit juices leads to a higher risk of diabetes than whole fruits and vegetables.
To ensure that you do not exceed the recommended daily intake of sugar, choose whole fruits rather than concentrated fruit juices.
Fruit juices are good for your health, but they should be consumed in moderation and not at the expense of whole fruits.
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| What should I eat everyday to be healthy |
When can fiber consumption become excessive?
qFiber is particularly abundant in skin-to-skin fruits, such as apples. It is an essential part of staying healthy. In particular, fibers reduce cholesterol and have the advantage of being digested slowly by the intestines. Consumption of fiber frees up energy over a longer period and delays hunger. This is why it is also recommended to eat fiber to avoid snacks between meals.
Eating too much fiber can be bad for your health. This can cause discomfort in the stomach, increase the frequency of stools, and reduce their consistency, causing flatulence. People with Irritable Bowel Syndrome (IRS) should start eating fiber-based foods in moderation, especially when they have seizures.
In adults, it is advisable to consume 30 grams of fiber per day. For example, an apple contains 5 grams of fiber. 100 grams of raspberry bring 7 grams of fiber. It can therefore be relatively easy to exceed the recommended amount of fiber per day by eating whole fruits.
Variety is therefore important. Different fruits and vegetables provide a multitude of nutrients and it is for this reason that it is essential not to always consume the same fruits and vegetables. Also, consider incorporating skinless fruits and vegetables. If you are sensitive to fiber, choose fruits such as apples, peaches, or pears whose skin can be peeled.
Recommended caloric intake
Again, we find that whole fruits tend to be less caloric than in other forms.
On average, a banana provides 100 calories, an apple contains about 90 calories
Meal dates (about 4) will bring you 250 calories. For 100 grams of grapes, you can count 300 calories
30 grams of banana chips contain 150 calories
It is particularly easy to exceed the recommended daily intake of sugar and calories by eating dried fruit. If you eat mainly whole fruits and dried fruits, you may exceed the recommended sugar quota.
However, this phenomenon needs to be put into perspective and if a person consumes too many calories per day, likely, the fruit is not the cause. Other foods, such as salty snacks or alcohol, are to be pointed at.
Excessive fruit consumption can lead to excess calories, but as long as you eat mostly whole fruit and eat in different ways, consumption will not be negative.
The beneficial intake of vitamins is no longer to be proven. In short, they contribute to the proper functioning of the organs, the strengthening of bones, tissues, and better immunity.
If fruits are known for anything, it is for their abundant intake of vitamins.
However, excess vitamins can also be harmful to health. Again, each profile is different and it all depends on the group of vitamins involved. But for example, an excess of vitamin A can, in the long run, reduce bone strength and contribute to the development of osteoporosis. Excess vitamin C can cause stomach cramps and digestive problems.
In particular, doctors recommend that you be vigilant about vitamin supplements. It is rare to exceed vitamin recommendations only by eating whole fruits.
If you are likely to consume too much vitamin C or if you have digestive problems, avoid lemony fruit or acidic fruit juices and prefer mild whole fruits (if necessary, with peeled skin).
To minimize excess vitamins, choose a variety of vegetables and fruits.
What is the optimal amount?
Opinions vary, but it is accepted that the right balance is between two to three whole fruits per day. The consensus is to consume 5 servings of fruits and vegetables per day and, as noted above, the main thing is to vary your intake. A classic serving is 80 grams.
As far as fruit is concerned, variety is as important as quantity to provide you with all the necessary vitamins and nutrients.
However, fruits should not be seen as an antidote to an unbalanced diet. If you consume excessive amounts of calories and sugars, think about your diet as a whole and not just about the fruits and vegetables you eat.
There are many beliefs about what to eat or not to eat at night. One of these concerns the consumption of late fruit that would increase blood sugar levels or be indigestible. True? False? Explanations!
In recent years, experts have reminded us of the importance of eating fruits and vegetables every day for their proven benefits. According to them, at least 400 grams of these foods should be consumed per day by introducing vegetables as an appetizer or as an accompaniment and by eating about three fruits a day for a healthy and balanced diet.
Fruits are healthy and necessary foods in our lives. Water is its main component. A 100-gram serving contains between 80 and 90% water (this amount varies depending on the type of fruit).
Although fruits provide water and fiber and help remove liquids, they do not mobilize the fats you have accumulated. They are therefore not used to lose weight. A dinner simply composed of fruit is a very common mistake and is not recommended at all.
If you take, for example, three or more pieces for dinner, it means that you ingest a significant amount of intrinsic sugars at a time. This is a unbalanced dinner and you may only bring carbohydrates to your body. You will not take into account other nutrients that are also essential.
Dinner, like any other meal, should be balanced and varied and should consist of half of the dish with vegetables and fruit, and for the other half, protein-rich foods and carbohydrate-rich foods (rice or wholemeal pasta, baked potatoes or wholemeal bread) in equal parts.
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Healthy Foods