Management of Natural - resources - Natural sugar in fruit

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Management of Natural - resources - Natural sugar in fruit 
In recent months, my dietitian colleagues and I have been experiencing more and more people making claims like "fruit is bad for you" or "fruit is toxic." "What is going on?" One of them posted on a dietitian internet mailing list. What's going on is that the current crop of fad diets, such as paleo, keto, carnivore, and pagan - have persuaded a lot of people that fruit is a diet no-no.

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There was a time when we did not know what fruit was good for us when we were more or less. Today, many people are worried that the fruit is too high in carbs, sugar, and calories. One of my patients would not eat any fruit other than blueberries because they were bought in the myth - again, promoted by fad diet - that blueberries are the only "safe" fruit to eat because they are "low glycemic" (in other words, they do not cause your blood sugar to spike). Here's the kicker: She did not like blueberries

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Berries are the only fruit allowed on the vegan diet, the subtext being that other fruit is a ticket to high blood sugar, but this is a fairly liberal stance compared to other fad diets du jour. For example, many followers of the keto diet and the trending carnivore diet (a.k.a. the "zero carbs" diet), call fruit toxic because of its sugar. Now, that's what I consider disordered eating

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It's true that the whole fruit contains sugar The sugar we will be wise to add is sugar, found in regular soda and many highly processed foods. When you eat an apple, a pear, a peach or some berries, their sugar comes wrapped in a fiber-, water- and nutrient-rich package. Fiber slows the release of fruit's natural sugar in your bloodstream, preventing a sugar spike, especially if you eat your fruit as a meal or snack that contains protein and healthy fat.

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Ditching fruit may mean missing out on some key nutrients. Many fruits are rich in not only vitamins and minerals but also phytochemicals, natural plant-based compounds that appear to be a variety of health benefits, including helping to prevent cancer and promote cardiovascular health. Pigment-rich berries and cherries are especially good sources of phytochemicals, but apples, oranges, and other fruits contain phytochemicals, too.

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Some of my older patients have adopted the blueberries-only rule because of the preliminary research on the MIND diet - a hybrid of the Mediterranean diet and the DASH diet. This researcher found an association between eating and drinking a risk of Alzheimer's disease - possibly because blueberries are rich in a type of phytochemicals called anthocyanins. Other fruits were found to be "neutral," meaning it has appeared to increase or decrease the risk of Alzheimer's - but somehow, the information is twisted to make patients think they should avoid all fruit except berries.

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This is unfortunate, because even if ongoing clinical research confirms that non-berry fruit does not help prevent Alzheimer's, such fruit may still be prevented. A study published in the Journal of Nutrition and Dietetics, for example, found that moderate fruit intake was associated with a lower risk of heart disease, stroke, type 2 diabetes, many cancers, and other chronic health conditions.

Adding nutritional value

What about juice? Juice has been vilified (likened to soda but with more nutrients) or glorified (consumed freely because of those nutrients). While drinking juice is every time we're thirsty is not a good idea, 100 percent fruit juice in moderation - an 8-ounce glass per day - adds excess sugar to the diet without diet. Orange juice, in particular, does not appear to affect blood sugar, possibly because of the soluble fiber and pectin that makes it in the glass, as well as the phytochemical hesperidin.

Fears about pesticide residues on fruit also have made some people wary about eating non-organic fruit, even though organic agriculture does use approved pesticides, and traces of nonapproved pesticides are regularly found on organic produce. Fears about pesticides tend to get stirred up every year when the Environmental Working Group releases its "Dirty Dozen" list of "most contaminated" fruits and vegetables. But the EWG's methods have come under fire, and it's important to remember that even if a specific type of produce has another type of insecticide residue than another type, that residue can be well within levels.

Frankly, fruit does not deserve the bad reputation. it is the healthiest sweet around We naturally like the taste of it, because we are born with an affinity for sweetness. So, how much should you eat? That depends on your age, gender and level of physical activity. Two cups per day are the American dietary guidelines for men and young women; the recommendation drops to 1 1/2 cups for women older than 30. If you get more than 30 minutes per day of moderate-intensity exercise, you can choose to include more

The bottom line is that fruit - especially when in season - add pleasure, nutrition, and variety to our meals. So go beyond plopping some berries in your cereal or yogurt: Have an orange with your scrambled eggs, an apple with your almonds, a juicy peach for dessert. You'll be happier - and healthier.

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