nutrition

Have you ever failed to lose weight? Eat properly, whole grains , lean meats, a little seasoning and very few sweets. Yet the scale does not move. One possible reason is that you are eating fruit after meals. What happens in your body? That you are already giving sugars to the liver through other carbohydrates ( bread , pasta, etc.), the fructose contained in the fruit thus finds the liver cells (of the liver) saturated and is forced to convert into triglycerides.

Have you ever failed to lose weight? Eat properly, whole grains , lean meats, a little seasoning and very few sweets. Yet the scale does not move. One possible reason is that you are eating fruit after meals. What happens in your body? That you are already giving sugars to the liver through other carbohydrates ( bread , pasta, etc.), the fructose contained in the fruit thus finds the liver cells (of the liver) saturated and is forced to convert into triglycerides.

Obviously what we have just written is a supercazzola 🙂

But how much fruit can we eat? Does it good or does it hurt?

But how much fruit can we eat? Does it good or does it hurt?

The benefits of fruit

We all know that fruit is good and we will not dwell much on this point. The main reasons are:

  • It provides a good amount of fiber and helps the intestinal microbiome
  • It provides a good amount of antioxidants
  • It provides a good amount of vitamins and minerals
  • Provides a good amount of water (short-term satiating effect)

Fruits and fructose

As we have already written about the fructose article , this sugar is metabolically less interesting. This is because it is unstable and can not circulate freely in our blood flow and has the liver as its sole target. Not entering the muscle and fat cells does not help to raise the metabolism, does not stimulate insulin and therefore does not even help the sense of satiety.

In short, in nature there are no sugars of series A or series B, but let’s say that fructose is not among the smartest choices you can make when choosing a sweetener :

fructose sweetener

How much fructose can we take?

Difficult to give a maximum quantity, because it essentially depends on how many carbohydrates we are taking. The higher the share of foods containing starch, the more fructose should be kept low, maximum 40-50g per day. If we suffer from irritable bowel syndrome or have intestinal absorption problems, the quantity can drop to 20g (in this case, do not eat fruit after the meal).

On the contrary, if we do not eat pasta and cereals in general, we can increase the quota.

An apple weighs 180-200g and contains on average 10-12g of fructose, normally therefore almost all people have no contraindication in eating 2-3 fruits a day, even after meals.

Fruit is better to eat it with the skin or without?

The consumer is afraid of pesticides and chemical fertilizers and often wonders if it is not appropriate to remove the fruit peel to avoid taking them. Concern is partly unfounded because chemicals have a shortage of time. That is, their active ingredient only lasts a certain amount of time. So the farmer who wants to sell his apples can use the products one last time only a few time before they reach the consumer.

Furthermore, by washing the fruit, we remove 75-85% of the residual pesticides and the pollution.

If we put on the scales the benefits we have in eating the skin (fibers and antioxidants, vitamins, etc.) and on the other the probable risks, today it is still good to eat the fruit with the peel.

There are no longer the fruits of the past

fruit-old

When we go shopping we always think that the natural products we find are those that nature has given us. In reality of “natural” there is nothing left. The man for millennia selects the plants that can exploit more and creates an artificial selection to eat.

  • The banana in nature is so full of seeds that it is not edible
  • The orange does not exist and the man created it by combining pomelo and mandarin
  • The fructose content of modern fruits is at least three times higher than the original ones (fructose makes the fruit sweeter)

In short, eating fruit and fruit is always good, but what we find ourselves under the teeth is the work of human selection.

Fruits and ORAC

Recently, the ORAC index has been removed from Pubmed, which proved unreliable. However, let’s leave what we had written, in this the basic idea that the antioxidant power of fruit is really very limited compared to the production of free radicals of the cigarette.

Among the various benefits of fruit we find its antioxidant power, is calculated in ORAC units (antioxidant action). A recommended quantity of 5000 units per day is estimated.

  • 100g of prunes exceed 5700 ORAC
  • 100ml of cranberry juice the 6000 ORAC

In short, it does not seem so difficult to reach the recommended quantity, but it is a pity that these are the foods with the largest quantity and that only one cigarette produces 10 billion free radicals.

The moral from the story is: if you live in the city polluted, smoked, eat food cooked at high temperatures, do not be fooled that eating fruit and vegetables can save you.

Conclusions on fruit

Fruit is an excellent food and should be eaten all year, every day. In the right quantity, without exaggeration, but even without limiting itself. We always choose seasonal fruit, fresh and preferably organic, but organic, not that has the stamp but has made 2000km to arrive on the counter of our supermarket.

Team FitnessAlbum

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