Does long-term quantitative fruit consumption have a great impact on health?

There are many rumors about eating fruit. There are right and wrong rumors. Today, I will talk about those things about eating fruit.

1. When is the best time to eat fruit?

Some people say it's good to eat fruit in the morning, some people say it's good to eat fruit at night, some people say it's good to eat it before a meal, some say it's good to eat it after a meal, how can there be so much emphasis. eat.

There is a saying that eating before meals or after meals is that eating before meals can reduce the intake of main meals and thus indirectly lose weight. Well, it is also true or not. Indeed, fruits contain a lot of water and some dietary fiber. Eating fruit before meals can provide a little Satiety, but for a big appetite, fruit before meals may also make people more appetizing. It is hard to say whether it can reduce the intake of meals, not to mention that some fruits themselves are quite high in calories, maybe more than Your dinner is still high in calories. Therefore, whether to eat before meals or after meals, I think it is meaningless to control the total amount of calories from an overall perspective, and discussing when to eat fruit aside from other variables.

Of course, there are also some special cases. For example, fruits with a lot of tannic acid are not suitable for eating on an empty stomach, which represent fruits and persimmons. For example, patients with gastric ulcer or hyperacidity should not eat fruits containing a lot of acid on an empty stomach, such as lemon-like and hawthorn. For example, if you have fructose intolerance, do not eat fruits with high fructose content on an empty stomach, otherwise it will easily lead to diarrhea.

Personally, I like to eat fruit as a snack outside the main meal, such as 3 or 4 in the afternoon, or when I am hungry at night, eat some fruit to relieve my hunger and relieve my hunger.

2. Do fruits have to be in season?

Many online health articles say that fruits should be eaten in season, such as cherries in March, peaches in April, peaches in February, watermelons in July and grapes in September (this is what I made up), is it bad for your health to eat fruits that are out of season? ?

This is not the case, in fact, seasonal fruits and non-seasonal fruits. There is little difference in nutrition and food safety. The nutritional gap is not big, but the price gap is big, and the off-season vegetables and fruits are very expensive!

Nowadays, some technical means are used in agriculture to allow fruits and vegetables to be marketed earlier or later, or even out of season. For some people, this is very unnatural. If it is not natural, there will be problems. We dare not eat it.

In fact, the ingredients of off-season vegetables and fruits are no different from those of seasonal fruits, and some are of better quality (after all, they are expensive, and they are more carefully planted). Many people worry about the problem of pesticides. Because the greenhouse is isolated from the outside world, there are fewer pests and diseases. Good control, so pesticides will be used even less.

There is another situation in which a seasonal fruit is stored for a longer time by means of storage, which depends on the variety and preservation of the fruit. Some shelf-stable fruits themselves can be stored for a long time without deterioration in quality. Some fruits may not be very fresh after being stored for a long time, so you need to distinguish them yourself.

There is also a direct transfer of fruits from the southern hemisphere to the northern hemisphere for sale. In the northern hemisphere, it will also become an out-of-season fruit. You say that this is not only harmful to the wallet, what else can it do?

The point of buying fruit is whether it is fresh or not, not what is in season or out of season.

As long as you have money, you can eat off-season vegetables and fruits as you want.

3. Is the nutritional value of fruit juice the same as that of fruit?

Some people are too lazy to eat fruit, but like to drink fruit juice, thinking that fruit juice is also a healthy drink. In fact, fruit juice cannot replace fresh fruit, and the nutritional value of fruit juice is not as good as fresh fruit.

Only freshly squeezed juice is discussed here. After the fruit is made into juice, almost all dietary fiber and some vitamins are lost, but almost all sugar is retained. Therefore, the filtered juice has high sugar content, high calorie density and high GI. Juice is not a healthy choice compared to whole fruit.

4. Can fruits and vegetables be substituted for each other?

Although fruits and vegetables are always compared with each other, it seems that their ingredients are similar, but in fact the nutritional gap between fruits and vegetables is still quite large, and they cannot replace each other.

In general, the density of trace elements and dietary fiber in vegetables is higher, while the sugar content is lower, and the water and sugar content in fruits are usually higher. In addition, more fruits are eaten raw, and more vegetables are cooked, which also leads to people getting vitamins from fruits and vegetables. It is not recommended to mix and replace fruits and vegetables with each other in daily life.

5. Can fruit be used in place of meals?

Many people want to lose weight, they use fruit instead of meals, especially dinner. I have always advocated for dietary nutrition from an overall perspective. The same is true for fruit instead of meals. If your overall nutrition is balanced throughout the day, and you just focus on the fruits you want to eat today at a certain meal time, then I think it is also There is no big problem. But if you don't eat well at other times of the day, and you still use fruit as a meal replacement, it is unscientific.

In general, I recommend not to use fruit as a meal replacement. Let me put it this way, the dietary guidelines for residents recommend eating 200-350 grams of fruit a day, 350 grams of watermelon = 91 kcal, 350 grams of cantaloupe = 119 kcal, 350 grams Apple = 189 kcal. The purpose of listing these data is to show that a meal of about 350 grams of fruit usually cannot meet the calorie needs of an adult meal, not to mention that even if some fruits have enough calories, most of their calories come from the sugar contained in the fruit. , Nutrients are single, and the digestion rate is very fast. In layman's terms, you will be hungry fast by eating fruit.

If you replace your meal with fruit at noon and have to work in the afternoon, you may soon become uncomfortably hungry and affect your work. If you lie at home without doing anything at night, then you can replace your meal with fruit for dinner. The effect will be smaller, and it is indeed possible to reduce calorie intake through this method to achieve the goal of losing weight, but it is very likely that you will be hungry at night, so why bother? Even if you want to lose weight by reducing calorie intake, I also recommend balanced Generally speaking, it means to eat normally every meal, but eat one less bite per meal.

Moreover, many people have a misunderstanding about fruits, thinking that fruits are low in calories, and you can eat as much fruit as you want. In fact, some fruits are not low in calories. If you choose fruits with high sugar content and eat a lot at once, then eat one meal. The calorie of fruit may be higher than that of a regular meal. Do you still want to lose weight? Eat more than 500 grams of fruit at a time without realizing it

6. How much fruit is appropriate to eat every day?

The Nutrition Society recommends that adults eat 200-350 grams of fruit every day (warm reminder: most people cannot reach this recommended intake), this amount is just a number, how to eat should be flexible, there are several suggestions

It is best not to choose fruits with too high sugar content, especially for diabetics

It is best not to eat all the fruits of the day at one time, but to eat them several times.

Eat several kinds of fruits, not just one kind