Myths and facts about fruits and fruit juices

Apples

Fruits are healthy, but that doesn’t mean we just pop them into our mouths however and whenever we feel like. It’s not as easy as we think. It’s important to know how and when to eat them! Yes, there is a limit on how much fruit to eat and when to eat them.

Here are some Myths about eating fruits:

Myth – Eating a fruit pre or post meals is a great idea!

Our meals are usually high on carbs. On top of it, if we eat carbs in the form of a fruit, the excess carb and sugar gets converted to fat increasing the cholesterol and / or triglyceride levels. Also, they can cause asymptomatic digestive problems which disrupt your sleep, especially when eaten post dinner!

Hence, we should never have fruits immediately before or after meals! The best time to eat fruits are – first thing in the morning after waking up, an hour or 2 after breakfast or 2 hours after lunch.

Myth – Fresh fruit juice is a healthy beverage

A lot of people hate eating a fruit which is why they juice it. Fruit skin and pulp are packed with vitamins, minerals and most importantly – fiber. By juicing, we receive a much depleted version of the fruit in a tall glass with lots of sugar.

For e.g. 1 Orange gives you approx 50 calories, 15 g sugar, 4 g fiber, and Vitamin C, whereas a glass of orange juice (made from 3-4 oranges) gives you 200 calories, 45 g sugar and 0.5 g fiber. This causes a sudden sugar rush that leads to weight gain and elevating blood sugar levels. A medium glass of orange juice has more sugar and calories than a gulab jamun or a cupcake.

Wouldn’t you rather have a whole orange and enjoy your gulab jamun (guilt free) once in a while?

Therefore, eating a whole fruit is advisable.

Myth – Fruits are a good source of protein

Fruits are predominantly carbohydrates, which is the main source of energy! On an average, fruits have 0.1 – 1 g protein per 100 g. It is negligible compared to other protein rich sources (egg whites, beans, tofu) which approximately give us 12 – 20 g per 100 g.

Eating it at the right time of the day will help you reap maximum health benefits!

Myth – Low in calories, so eating 5 – 6 fruits a day is healthy

Yes, fruits are healthy, but anything in excess is harmful to the body. At the end of the day sugar is sugar (fructose / sucrose) even if it is natural. Our body has a limited capacity to store carbs and the only available free storage is fat! So eventually you are back to weight gain!

Thus, eating  2-3 fruits a day is a healthy bet! Ideally have one fruit at a time

Also, when eaten the right way all fruits are good. Enjoy fresh seasonal fruits of your choice.

– by Team bon happetee

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