The debate about eating fruit seems to never end. I'd like to offer some advice on these questions.
1. 1-2 fruits per day
Fruits are rich in vitamins and minerals, low in sodium and high in potassium, making them a great food for modern people. However, fruits contain a lot of sugar, and eating too much is not good. The "Dietary Guidelines for Chinese Residents" recommends that adults should consume 200-400 grams of fruit daily. For common fruits like apples, pears, and oranges, eating 1-2 of a normal size each day is sufficient.
2. Eat between meals
Is it better to eat fruit before or after a meal? Generally, eating fruit before a meal helps reduce food intake during the main meal and control weight. However, for people with weaker digestive systems, eating fruit on an empty stomach may cause discomfort. Eating fruit after a meal might lead to excess energy, hinder the absorption of nutrients like minerals, and increase the burden on the digestive system. Therefore, the safest method is to eat fruit 1 hour after a meal.
Fruit Platter
3. Eat whole fruits instead of drinking juice
Making fruit juice requires filtering out the pulp, which is rich in nutrients like dietary fiber, which helps with satiety and reduces cholesterol absorption. Additionally, during the juicing process, the cell walls of the fruit are broken, and its vitamin C and antioxidants are to some extent destroyed. Therefore, juice is less nutritious than fruit, and fresh juice must be consumed immediately after being squeezed.
4. Don't use fruit as a substitute for vegetables
Overall, the nutritional value of fruit is not as high as that of vegetables. Except for a few like jujubes, kiwis, citrus, strawberries, and hawthorns, most fruits have low vitamin content. When it comes to carotene, the difference between fruits and vegetables is even greater. Except for mangoes, citrus, and yellow apricots, the carotene content in other fruits is minimal. The content of trace elements like calcium and iron in fruits cannot be compared to green vegetables. Furthermore, vegetables are typically low in sugar and calories, so eating more won't affect calorie intake. Eating too much fruit, however, can lead to excessive sugar intake.
Lotus Fruit Platter
5. All fruits have their merits; just eat a variety
People are always interested in so-called "kings" or "queens" of fruit, but in reality, all fruits have their own unique nutritional value. When eating fruit, it's best to consume a variety of types and colors. Don't blindly believe that one type is more nutritious and only eat that one or two.
6. Don't eat fruit alone as a meal
Although fruits are rich in sugar, vitamins, minerals, and dietary fiber, they lack fat, protein, and fat-soluble vitamins. Relying solely on fruit for a meal is far from meeting the standards of a nutritious diet.
Nutritious Vegetable Juice
7. Losing weight by only eating fruit is not scientific
Eating fruit cannot help you lose weight. First, as mentioned above, fruit is nutritionally unbalanced. Second, many fruits are not low in calories. Losing weight by only eating fruit is not only difficult to achieve, but even if successful, it might lead to a dull complexion and decreased energy levels.
8. Diabetics can eat low-sugar fruits in moderation when blood sugar is stable
Can diabetics eat fruit? The answer is yes. The prerequisite is to ensure that blood sugar is stable and to control the amount of fruit consumed. Diabetics can choose fruits that have a smaller impact on blood sugar, such as grapefruit, oranges, strawberries, and cherries.
Fruit Sushi