Fruit as a food choice has a warning, the researcher says: the quantity is important, here’s why
Fruits are considered widely a healthy food – But is there anything too much?
In a recent video, Harvard researcher intends to explore the nutritional shades of this popular food group.
Nick Norwitz – who has a doctorate from metabolic health and currently completed a medical degree – weighs the benefits and risks of consuming large quantities of different types of fruit. (Watch the video at the top of this article.)
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“The Statements of the Covers that is Fruit“ Naturally and Therefore healthy“And” contains sugar and therefore unhealthy “are harmful simplification,” he told Fox News Digital.
“Different fruits have different properties that communicate with the unique features of individuals,” the researcher said. (East)
“Different fruits have different properties that communicate with the unique features of individuals,” he continued. “I made this video so people could bring a more informed choice about their fruit intake.”
In the video, Norwitz focuses on the content of fruit fructose, noting that fructose can be “metabolic harmful” – but points out that its negative effects depend on how to metabolize in the body.
“All fruits, moderately, can fit into a healthy diet.”
AND the fruit with the most fructose Is Mango, he noted, with a full mango that has about 30 grams of fructose.
“Other fruits with high fructose include fruits, grapes and watermelons,” Norwitz noted.
Some fruit with lower fructoses include berries, kiwi, citrus fruits and not sweet, fruits with low carbohydrates such as coconut, avocado and olives.
Norwitz noted that it was “surprisingly difficult to” evaluate the impact of health on health.
“This is largely due to the fact that in large epidemiological studies there is a healthy bias of users, where those who eat more fruits usually live as a whole A healthier lifestyle“He said in the video.
Harvard researcher Nick Norwitz (left) intended to explore the nutritional shades of this popular food group. (Nick Norwitz / East)
The context is also important, he noted.
“For example, an athlete or generally healthy person who has a banana before running or after running is very different from a diabetes that kills a banana into his morning oatmeal of brown sugar,” he said.
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If fresh fruit replaces unhealthy food Like fruit juice, sweets and donuts, people can expect to see the benefit, Norwitz noted – “But that does not mean that fruit intake is metabolic optimal in all circumstances, nor does it mean that a bowl of fruit is a healthier breakfast than eggs and bacon or a healthier dessert than cheese.”
Different fruits also have different vitamins and mineral profiles, the researcher said.
Nutritionists are harder
Theresa Gentile, a registered dietitian in New York and spokeswoman for the Academy of Food and Dietics, said that overall fruit is healthy food.
“All fruits, moderately, can fit ua Healthy diet“She told Fox News Digital.” In a diet that does not exceed your calories for the day, natural fructose in fruit is a positive, healthy component. “
“It is full of essential nutrients such as vitamin C, potassium, fiber and antioxidant, which support immune function and heart health and reduce inflammation,” said nutritionist for Fox News Digital. (East)
The USA of the fruit consumption is about 2 cups a day.
“Fruit has fibers, vitamins and minerals, which are often under -fastened in American diet“Gentile added.
Fructose in fruit is different from fructose in many processed foods, according to an expert.
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“Natural fructose is absorbed from the gastrointestinal tract with a different mechanism than that glucose – it does not require insulin released from the pancreas to be absorbed,” she said.
“This means that fructose does not immediately affect blood sugar levels as glucose does.”
The dietist, however, noted that consuming too much fructose can have other negative effects on metabolism.
“Most fructose in American diet does not come from fresh fruits, but from added sugar such as high fructose and table sugar.”
“Fructose is very reactive and can contribute to creating harmful compounds in the body, which can play a Role in aging And certain diseases, “she told Fox News Digital.
“Most fructose in American diet does not come from fresh fruits, but from added sugar such as corn syrup with high fructose and table sugar, which are usually found in soft drinks and sweets.”
Fruit with the most fructose is mango, and full of mango, which has about 30 grams of fructose. (East)
Michelle Routhenstein, a dietitian registered in New York, who specialized in heart disease, agreed that the fruit was healthy.
“It is full of essential nutrients such as vitamin C, potassium, fiber and antioxidant, which support immune function And heart health and reduces inflammation, “she told Fox News Digital.
“Fruit also contains unique polyphenols, which have protective advantages against chronic diseases such as heart disease.”
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Because the fruit contains natural sugars, Routhenstein said it is important to keep in mind the size of the portion, recommending that people stick to 1.5 to 2 cups a day.
A dietary headquartered in New Jersey Erin Palinski-Wade, the author of “two-day diabetes diet”, reiterated that fruit can provide numerous health benefits, with essential nutrients, fiber and antioxidants that can lower the risk of risk of certain diseases.
“However, any food, if consumed at very high levels, can lead to an imbalance in the entire diet,” she told Fox News Digital.
“If you decide only to consume only fruits at the expense of eating foods containing proteins, good fats and other essential nutrients, this can lead to unbalanced diet and potential nutrient deficiencies.”
Are any fruit healthier than others?
Although all fruits offer health benefits, some may offer a higher level of useful nutrients and antioxidantsAccording to Palinski-Wade.
“For example, berries contain high levels of antioxidants, and blueberries are associated with many cognitive health benefits,” she told Fox News Digital.
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“Avocado is rich in good fats and are associated with many advantages, including improved outcomes for those who are at risk of developing Type 2 diabetes. “
Palin-wade also called the “miracle berry” so that they contain high levels of antioxidants, as well as compounds that change the taste of acidic foods, which allows them to preserve as sweet and make it easier to reduce the added sugar in the diet.
“Every food, if consumed in very high levels, can lead to an imbalance in the entire diet.”
“Kiwifruit and Tart Cherry are also associated with improved sleeping quality and quantity in the team experiencing insomnia“She added.
“The choice of fruit should be based on personal preferences, lifestyles and health needs,” said the dietitian. (East)
Routhenstein pointed out that some fruit may be more appropriate for certain food needs.
“The choice of fruit should be based on personal preferences, lifestyle and health needs,” she said.
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“The focus should be on diversity, control of servings and pairing of fruit with others Food healthy on heartand not demonize any specific fruit. “
Watch More Video on Nick Norwitz Food Research here.
