Fruit, are you eating right?

Ruan Guangfeng, Director of Science and Technology Department of Kexin Food and Health Information Exchange Center

You need to eat fruit to lose weight, eat fruit for fitness, and also need to eat fruit when you work overtime.

Is eating more fruit healthier? Can unsweetened fruit be eaten open?

Sweetness and sugar content cannot be equated

Fruits are generally sweet

Judging the sugar content of fruit by taste alone is not accurate

Fruits that are high in sugar will feel sour if they are more sour

In addition, the sweetness of fruit is not all due to sugar.

Whether a fruit tastes sweet or not is not absolutely equivalent to how much sugar it contains, and fruits that are not sweet may not necessarily be eaten openly

Fruit "injection" outweighs the gain

Many people think that the fruit is getting sweeter and sweeter now because farmers and merchants inject the fruit with sugar water or cyclamate

Injections, sugar water, and sodium cyclamate into the fruit to make the fruit sweeter are unlikely to happen

Diabetic patients can eat fruit in moderation

Because fruit is very sweet, many people with high blood sugar and diabetes are afraid to eat fruit

The diet of diabetic patients should follow the principle of a balanced diet, and fruits are also part of a balanced diet

Pure juice is not the first choice

Compared with eating fruit directly, many people prefer to drink freshly squeezed and pure juice

The sugar contained in fruit juice is free sugar, which is quickly digested and absorbed by the human body

For this reason, the American Academy of Pediatrics recommends not to give juice to infants under 1 year old, that babies after 6 months can eat puree directly, and that juice should be restricted after 1 year old

Fruit juice is not as healthy as people think.

Eating dried fruit will not make it easier to gain weight

In recent years, dried fruit snacks have become popular, but many people worry that eating too much will make them gain weight

Eating dried fruit may reduce cancer risk, a study found

It should be reminded that try to choose dried fruit with nothing added, but at present, many dried fruits also have added sugar, which are not healthy
.

Fruit consumption advice

Fruits are rich in minerals and vitamins needed by the human body, which are of great significance to the health of the body
.
Numerous studies have confirmed that eating more fruits is good for your health
.

First, eat fruit first
.
You need to drink juice in moderation, at most half of all fruit
.
The second is to eat a variety of fruits
.
Try to eat different kinds of fruits, such as strawberries, bananas, oranges, small tomatoes, oranges, cantaloupe, etc.
, to increase the variety of fruits
.
The third is to eat in moderation, do not eat too much
.
The sugar content of fruit is generally relatively high, and from the perspective of a balanced diet, it should not be eaten in excess
.
China's dietary pagoda recommends eating 200-400 grams of fruit per day.
It is recommended to eat fruit reasonably and diversify according to the recommendation of the dietary pagoda
.
If you eat fruit during pregnancy, you should pay more attention not to eat too much, and pay attention to high blood sugar during pregnancy
.
Diabetic patients should try to choose fruits with low glycemic load, such as oranges, pears, strawberries,
etc.
Fourth, if eating cold fruit will cause gastrointestinal discomfort, you can properly heat the fruit before eating, or take it to an environment with a higher temperature in advance and place it at an acceptable temperature before eating
.

　　"China Food News" (06 edition on March 24, 2022)

　　(Editor-in-charge: Zhu Meiqiao)