Many of us believe that eating fruit is good for health, so we try to eat more fruit by all means: There are always apples in the bag, there are grapes and bananas on the table, and we insist on eating fruit salad as much as possible. However, because some people eat too much fruit, they mistakenly believe that the right diet has caused some health problems, such as obesity and tooth decay.
â– Fruit and food contain calories
The health benefits of fruit are undeniable. It is rich in vitamins, fibers and antioxidants that help prevent diseases. Fruit is so important that the British government recommends that people should eat at least 5 fruits and vegetables a day. As long as you are healthy, it's nothing to eat more than 5 servings of fruits and vegetables a day, but if you're overweight or suffer from high cholesterol or diabetes, eating too much fruit is troublesome. It may be the reason why your diet is healthy but your weight continues to rise.
One of the reasons is that people forget that fruits contain heat like all foods. The heat in the fruit makes you fatter like chocolate. Some people like to eat more of this, some people like to eat more, but people who eat too much fruit are often people with health awareness. Some of my patients don't understand why they're getting fat because they eat very healthy. They eat too much fruit every day, drink too much fruit juice, and consume 300 calories in just a few minutes.
It's not that these people lack the ability to control themselves. Fruit is rich in fructose and it doesn't make you feel full. After eating sugar, our body releases hormone hormones and it tells the brain that we are full. High insulin suppresses appetite, but fructose does not trigger this insulin response, so the brain does not receive your full information.
That is to say, we avoid the inner "stop button" when we eat fruit, which may be the reason why some of us have absently eaten one after another melon or eat a lot of grapes. Weight gain is not the only health problem associated with ingesting large amounts of fructose. It also increases the level of triglyceride, a blood lipid associated with heart disease. We warned patients with high cholesterol to eat less fruit. Eating too much fruit increases triglyceride levels. Diabetics also need to eat less fruit, high levels of fructose will increase blood sugar levels. â€
â– excessive fruit damage teeth
In addition, fruits can damage teeth. Eating fruit will release sugar in the mouth, which will hurt the teeth. Juices and fruit drinks are more problematic because juicing or stirring will further decompose the fruit, leaving more sugar in the mouth. Teeth are particularly vulnerable to acidic citrus fruits, and acid properties soften the enamel of the teeth. Although the enamel will harden after about 30 minutes, if you brush your teeth immediately after drinking orange juice, you will brush off some tannins and increase the risk of tooth erosion.
There are other problems with dried fruit because it is not only high in sugar content but also very sticky. Dry fruit crumbs can stick to the teeth for a long time and eventually cause tooth decay. Raisins, like candy, are bad for your teeth. This is a problem for children. Health-conscious mothers often give their children raisins. We noticed that children now have more tooth decay.
Even those who do not have excessive amounts of fruit find that they have become fatter, because the sugar added to your cup contains 50% glucose and 50% fructose. Fructose is also often added in the form of glucose fructose syrup in many industrial products such as carbonated drinks, yoghurt and pressed loaves. A cup of carbonated drinks actually contains 30 grams of fructose. How much fruit is too much? Unlike salt and saturated fat, there is no recommended amount of fructose ingested daily.
â– Eat fruit should be moderate
If you publish information on the health of eating apples, many nutrition experts will stand up and blame. However, after a new study may have a new health guide surfaced. Scientists surveyed 4,500 people without a history of hypertension. They found that those who consumed more than 74 grams of fructose per day had an 87% increase in the risk of hypertension.
Although this is equivalent to 10 apples or 30 oranges, the 3 mugs of fruit smoothies reached this value, and a glass of fruit shakes contains about 23 grams of fructose. In addition, it should be pointed out that bananas and some other fruits, such as strawberries, contain more fructose after ripening, and some starches are converted into sugars. Now, the health secret is to use a mixture of fruits and vegetables to achieve your five daily standards. Obesity or heart disease patients should be limited to one serving of fruit per day and four servings of vegetables. In this way, you can still get a lot of antioxidants, but your fructose content and calories are reduced. However, most people find it easy to eat fruit and it should remain an important part of a healthy diet.
Everything is appropriate. Just like you decided not to eat cookies, you should consider controlling your intake when eating fruit.
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