Fruit is a natural healthy food, rich in fiber and antioxidants that can fight cancer. There can be no doubt, that fruit is healthy!
But, healthy fruit can fail your health if you eat it in the wrong way, as described below.
1. You think all the pieces together
Confused between a cup of pineapple and a bowl of blueberries? Both are good for health and full of vitamins (pineapple is a good source of folate and vitamin B6, blueberries are rich in fiber and vitamin C). However, they have a number of carbohydrates, sugars, and fiber are very different.
“Fruit is the best that has the highest polyphenol (substances that fight inflammation) and low glycemic index,” says Barry Sears, MD, author of The Mediterranean Zone.
The glycemic index (GI) refers to how fast (or slow) foods can increase your blood glucose levels.
Fruit with a low GI, is generally better because it is more slowly digested, so it will not make your blood sugar levels soaring and will keep you full longer.
2. You consume too many Fruit
Weight loss plan can make you eat a lot of fruits and vegetables. However, according to Sears is not a smart thing.
You can eat non-starch vegetables in unlimited quantities, but the consumption of fruit should be monitored more closely, because a higher glycemic index.
Because the fruit tastes sweet and delicious, very easy to eat excessively, causing flooding bloodstream with glucose and calories and lead to weight gain.
So how much fruit should you eat? The USDA recommends two cups a day for most adults, depending on your fitness level and age.
3. You do not make different choices based on the level of how hungry you are
Your stomach feels hungry, but dinner was still a few hours away? Or you just want to taste a bit of a sweet tooth? Think before deciding to chew.
A large apple has 120 calories but little has only 53 calories. A large orange has the same number of calories with a little apple, said Suzanne Fisher, RDN, a dietitian in Florida.
Still confused? You can quickly compare nutritional information by visiting sites like CalorieKing.
4. Do you eat fruit
A piece of fruit is much better than candy. However, the fruit still has the potential to make your blood sugar go up.
Match fruit with protein foods, like a piece of cheese or a dab of peanut butter to remove effect of rise in blood sugar, says Sears.
“The fruit will increase insulin levels, and protein increases the hormone glucagon, two hormones work together to stabilize blood sugar levels.”
5. Non Organic Fruit
Organic fruit prices tend to be more expensive, but many experts think it deserves. David Nico, PhD, author of a diet book Diagnose, suggest that you buy organic versions of apples, grapes, and other fruits that are high in pesticides.
6. You not consume the fruit peel
often, the peel is the best part of the fruit because it is rich with vitamins and antioxidants. Apple peel, for example, are loaded with fiber, vitamin C, and vitamin A.
The study says that eating fruit with the skin can be the key to reducing the risk of obesity and cancer.
7. You drink it in the form of juice
Juice, be it bottled or homemade, it does not contain the fibrous part of the fruit. In fact, the fiber itself is important to slow down the release of glucose into the bloodstream, “said Nico.
Preferably, eat the fruit intact. Nico also suggest you days and careful with the sugar content in the dried fruit, which tend to be high in sugar content.