Before or after meals? Do they fatten those that are sweeter? These are just two questions in a repertoire of myths about fruits. It transmits fear to ingest these sources of antioxidants that protect us inside and out. Let’s discover the fruit lies and myth.
5 fruit lies
The World Health Organization (WHO) estimates that 1.7 million lives could be saved every year if enough fruit were eaten.
Juices are the best substitutes for fruit
False. “There is an extreme difference between fruit juice and whole fruit. In the juice, we lose the skin of the fruit, its insoluble fiber, which has a satiating and necessary effect for the functioning of the digestive system. Of course, it is important to wash well to get rid of the chemicals that are used in the cultivation of these fruits, “says the specialist.
A juice needs a lot more fruit to be produced, which means that we will consume more sugar. For example: meet the needs of Vitamin C with a single orange. But an orange juice needs three, that is, 54 degrees of sugar, more or less the amount of a soft drink.
It is possible to take a diet only of fruits
It’s not a good idea. It can result in nutritional deficiencies because fruits do not provide all the necessary nutrients. fruits are also effective for weight loss. The expert indicates that “feeding on fruits is a nutritional aberration. In fact, exceeding the amounts means consuming too much fructose, which overloads the liver, which turns it into insulin and then into fat. “
The fruit gets fat if you take it after dinner
You have to bury this myth. “The fruit always brings the same calories, it does not matter if it is consumed before or after eating. There is no scientific evidence to suggest that the caloric intake of a fruit varies according to the time of day when it is eaten. I usually recommend eating it between meals for a healthy snack, explained the nutritionist.
Sweets have more calories
Surprise: they lied to you. The sweetness of a fruit is not directly proportional to its caloric power. “A fruit that we consider very sweet, like melon, contains 32 calories per 100 grams and only about 8 grams of sugar. The reason is that it is sweet, but at the same time, it has a lot of water. On the opposite side, we have the avocado, with only 0.66 grams of sugar and 122 calories per 100 grams. “
People with digestive problems cannot eat fruit
Although it can cause flatulence, the fiber of the fruit contributes to improving digestive problems. “Consuming soluble and insoluble fiber from the fruit stabilizes the intestinal flora and generates more beneficial bacteria for our body,” says the specialist.
Those who suffer from digestive problems due to illness or surgery can consume the fruit in the oven. In this way they partially degrade the fiber of the fruit’s skin, making it easier to digest. “
Nor should we stop eating it if we get sick from the stomach because of a virus or bacteria. “In these circumstances, it is important to eat fruits to replenish minerals and vitamins. The applesauce and the ripe banana are digestive and very good alternatives, he advised. “
Myths about fruit
Some of the most widespread and least known false beliefs and truths about fruit, among them, we have made a selection:
Eat fruit as dessert fattening: fake
The calories of the fruit are the same if taken mid-morning, mid-afternoon or as a dessert. Some dietary guidelines even point out that it is better to consume the fruit at the beginning of the meal in order to be sated and eat less. For Folch this is a nonsense, there is no scientific study to confirm that the fruit taken as a dessert produces digestive discomfort or fattening more or less than if taken between meals. “Eating fruit is very healthy because it gives us a large number of vitamins, minerals and soluble fiber, which helps reduce cholesterol levels, and insoluble, useful against constipation.
Melon is not advised in slimming diets: false
It is not true that the melon contains a lot of sugar or calories without, on the contrary, is one of the least caloric fruits.
The ripe fruit is advisable in cases of digestive problems: true
As the fruit ripens, the organic acids present in the green fruit diminish and can irritate the intestinal mucosa, in addition to increasing the number of sugars. For this reason, ripe fruit is more suitable for children and adults.
It is better to eat the fruit before the meal: true
Fruits prepare gastric juices to better receive food. It is a good idea to add fruit to the salad or any dish that we take as a starter or to use it as a snack in the middle of the afternoon or mid-morning.
It is better not to mix the fruit: false
All kinds of fruit combinations can be prepared, but better when they are consumed to prevent them from darkening due to oxidation and losing some of their nutrients.
The fruit does not provide calcium: false
Many fruits contain a lot of calcium such as oranges, strawberries, raspberries, tangerines, figs, pineapple, grapes or blackberries. These fruits include more calcium than phosphorus, which converts them into calcifying foods.
When a fruit is very sweet it means that it has a lot of sugar: false
“The degree of sweetness of a fruit has no relationship with the amount of sugar it contains, but with its chemical characteristics.” The doctor gives as an example an acid apple, which has much more sugar than a sweet melon.
Pineapple is very diuretic and helps to lose weight: false
You can only say that there are fruits that contain more water than others but there is no fruit that promotes the elimination of water from the body or help to lose weight. In any case, can increase satiety for its fiber intake. The pineapple provides very few calories, which is why it is recommended in slimming diets.
According to the doctor, the consumption of fruits and vegetables, should be a habit for the whole population in general for its beneficial effect on health and in this sense the book is a guide on the multiple healing and dietary benefits of the fruit besides Include specific juice and shake recipes that help solve small health disorders and improve our immune system.