Myths and truths about fruit consumption

nutritionists recommend several servings of fruit a day to maintain a healthy diet. Although a contradiction casts doubt on the benefits of fruit consumption: its composition rich in sugars.

Warnings from nutrition professionals now raise the question of whether fruits are as healthy as they think. Here are some of the most relevant myths about fruit consumption and their impact on the body.

1. Do fruits grow?

If the fruits have sugar and the sugar gets bigger, it's not crazy to believe that they also make you gain weight. However, it is necessary to differentiate that there are beneficial sugars and other harmful sugars. The World Health Organization (WHO), in its recommendations on sugar consumption in children and adults, divides sugars into two categories: intrinsic and free

The intrinsic type corresponds to naturally occurring sugar in sugars. Fresh fruits and vegetables, while sweeteners added to prefabricated foods, are considered free sugars, which contain monosaccharides and disaccharides. They are also found in syrups, honey, fruit concentrates and fruit juices

It's the free sugar that is related to obesity and diabetes, that's why WHO recommends that its consumption be reduced by 10%. On the contrary, the guidelines of this organization do not include intrinsic type sugars, due to the lack of evidence to prove their harmful effects on the body.

2. Drinking fruit juice has the same effects as the whole fruit?

It is also commonly accepted that eating the whole fruit is the same as drinking it in juices and that in the end, no matter how it is eaten. It may sound the same, but the reality is that the nutrients in the juices are not equal to those of the fruits that are eaten whole. In addition, experts say that excessive consumption of juice is harmful.

Juice sugar is clbadified by the WHO as a free type. Even though it is a home-made preparation, its consumption is linked to problems such as diabetes and overweight. The reason? Being a liquid food, the body quickly absorbs sugar from the juices and increases the glucose level.

And there are more differences. The fibers and vitamins that the fruit concentrates in the pulp and shell are benefits that are not used in the juice. Another negative point of the juices is that when they are taken as juice or fruit water, they are clbadified as drinks, which affects the teeth.

Cidas drinks damage the enamel and erodes teeth, according to a study published in the British Dental Journal

3. Can Diabetics Eat Fruit?

It is also common to hear that diabetics should not consume fruit. I already specify before. Drinking juice is not the same as eating fruit, and the sugars in one are different from the others. The whole fruit sugar is intrinsic, so it is not harmful and its consumption is not contraindicated for diabetics. On the contrary, it brings benefits.

The recommendation of the American Diabetes Association, is that adults and children reduce the intake of added sugars and refined carbohydrates. Advises the consumption of carbohydrates from vegetables, dairy products and whole grains.

4. Is it bad to eat fruits at night?

The moment when fruit is ingested is another of the most prevalent myths about its consumption. The common thought is that fruit consumption should not be done after lunch or at night. Considering that the caloric contribution of fruits does not vary according to the consumption schedule, nutritionists say that it is more important to pay more attention to total calories, despite the fact that There is no scientific basis for baderting it completely.

obtained by combining all meals throughout the day.

5. Is it good for the eyes?

Fruits are linked to many benefits to the eyes. Due to its concentration of antioxidant vitamins, including C and E, fresh fruits contribute to the prevention of visual diseases with a high incidence of the population such as cataracts and macular degeneration.

Harvard University School of Medicine experts also attribute to green vegetables, the protective properties of the eyeball.

* According to information from Grandesmedios.com