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Why You Should EAT HEALTHY
“Eat more fruits and vegetables.”
This is probably the world’s most common health recommendation.
Everyone knows that fruits are healthy - they are real, whole foods.
Most of them are also very convenient. Some people call them “nature’s fast food” because they are so easy to carry and prepare.
However, fruits are relatively high in sugar compared to other whole foods. (You can find a link below regarding “What causes sugar cravings”)
For this reason, you might wonder whether they are truly healthy after all. This video sheds some light on the subject.
Excessive Sugar Is Bad, But Its Effects Depend on the Context
A lot of evidence has shown that excessive intake of added sugar is harmful. (If you are trying to stop sugar cravings you can find an interesting video in the description below)
This includes table sugar and high-fructose corn syrup, both of which are about half glucose, half fructose.
One reason that excessive added sugar intake is harmful is the negative metabolic effects of fructose when consumed in large amounts.
Many people now believe that because added sugars are bad, the same must apply to fruits, which also contain fructose.
However, this is a misconception. Fructose is only harmful in large amounts, and it’s difficult to get excessive amounts of fructose from fruit.
Fruit Also Contains Fiber, Water and Significant Chewing Resistance
Eating whole fruit, it is almost impossible to consume enough fructose to cause harm.
Fruits are loaded with fiber, water and have significant chewing resistance. For this reason, most fruits take a while to eat and digest, meaning that the fructose hits the liver slowly.
Plus, fruit is incredibly filling. Most people will feel satisfied after eating one large apple, which contains 23 grams of sugar, 13 of which are fructose.
Compare that to a 16-ounce bottle of Coke, which contains 52 grams of sugar, 30 of which are fructose, and has no nutritional value.
A single apple would make you feel quite full and less inclined to eat more food. Conversely, a bottle of soda has remarkably poor satiety and people don’t compensate for the sugar by eating less food.
When fructose hits your liver fast and in large amounts, as is the case when you drink soda, it can have adverse health effects over time.
However, when it hits your liver slowly and in small amounts, as is the case when you eat an apple, your body is well adapted to easily metabolize the fructose.
While eating large amounts of added sugar is harmful to most people, the same does not apply to fruit.
Fruits Contain Lots of Fiber, Vitamins, Minerals and Antioxidants
Of course, fruits are more than just watery bags of fructose.
There are lots of nutrients in them that are important for health. This includes fiber, vitamins and minerals, as well as a plethora of antioxidants and other plant compounds.
Fiber, especially soluble fiber, has many benefits, including reduced cholesterol levels, slowed absorption of carbs and increased satiety. Plus, studies have shown that soluble fiber can help you lose weight.
What’s more, fruits tend to be high in several vitamins and minerals that many people don’t get enough of, including vitamin C, potassium and folate.
Of course, “fruit” is an entire food group. There are thousands of different edible fruits found in nature, and their nutrient compositions can vary greatly.
So, if you want to maximize fruits’ health effects, focus on ones that are rich in nutrients. Try fruits with more skin.
The skin of fruits is usually very rich in antioxidants and fiber. This is the reason that berries, which have greater amounts of skin, gram for gram, are often considered healthier than larger fruits.
It is also a good idea to switch things up and eat a variety of fruits because different fruits contain different nutrients.
Most Studies Show Health Benefits
Multiple observational studies have shown that people who eat more fruits and vegetables have a lower risk of various diseases.
Each daily portion of fruit and vegetables consumed reduce:
The risk of heart disease.
The risk of diabetes.
The risk of breast cancer.
The risk of heart attack and stroke
#HealthyEating #BeDifferent