The Jar - Healthy Vending Digest: Fruits
Updated: Jan 20
Summer is a generous time indeed. What can be better than indulging in a sunbathing session and a fruit platter on a warm summer day. Some Vitamin "C'ea" would be great, wouldn't it, if you know what we mean.
But jokes aside, summer offers us an abundance of fruits, making a 5-a-day challenge extremely easy during this season. But now, what about 6-a-day or 10-a-day? How many fruits is actually too much and can there be an overdose on healthy?
On this occasion, The Jar Healthy Vending wants to throw another mini quiz to find out how well do you know your fruit trivia.
To be frank, yes. And we suppose you demand some explanations at this point. Overeating on literally anything prevents weight loss. Fruits and vegetables are higher in water and are generally lower in calories than other foods. But here's a thing, fruits also have about 3 times more calories per serving than vegetables! Which makes it extremely easy to overindulge.
Unfortunately, fruits are not "free food" and they do add calories to your daily norm. By eating too much of them you can actually unknowingly increase your calorie consumption by about 250 extra a day.
Ok, so again - yes, there are certain fruits which are "less healthy" than the others, and the answer may surprise you. But before that, to make things clear, there are three main positive qualities that make certain fruits healthy:
1. Micronutrients (vitamins and minerals) 2. Antioxidants 3. Fiber
And there are a couple negative qualities:
1. Sugar (specifically, fructose) 2. Blood sugar impact (glycemic load)
Fruits affect blood sugar, however to a lesser extent than rice or pasta. However, when combined with protein and fat like yoghurt or nuts, the impact of fruits on blood sugar can be lower, hence - healthier. That's the reason for all these yoghurt pots!
But, there is always a but. Some fruits are very high in fructose sugar but have much less nutrients than the others. And the famous apple (which is supposed to keep a doctor away) is actually at the very end of the healthy scale, along with pears, mangos, grapes, pineapples and cherries.
Not implying that it's not safe to eat this particular group, rather be mindful of the portions. And definitely do not overindulge.
Surprisingly, kiwis are the most nutritious fruits gram-for-gram. We'd say - the most underrated fruit, indeed!
One large kiwi actually provides about 9% of your entire day's micronutrient need. If you are one of those weirdos who eat kiwi with the skin on - you are actually the smart one, the skin contains even more fibre and Vitamin C.
Pineapples are second in terms of nutrients and provide about 7% of your daily nutrient needs. Berries such as blackberries and strawberries on top of all the nutrients also contain antioxidants.
This whole question might sound a little bit absurd. How in the world can a fruit salad be unhealthy? We all think that a bowl of fruits and vegetables is the best kind of meal one can have. We chop all the fruits and salad vegetables that our refrigerator has and naturally believe it to be the healthiest ever. But is this actually right?
It turns out, fruit salad can actually be not that healthy. How many more surprises can a world of healthy lifestyle bring?
Salad means mixing up various types of fruits together. But there are certain fruit groups that are advised not to be mixed with other fruits and have to be eaten separately.
For example, melons are celibates and they never pair up with anything else, simply because they may not digest well with any other fruit. Also, acidic fruits, such as grapefruits and strawberries, or sub-acidic foods such as apples, pomegranates and peaches do not go well with each other and with sweet fruits, such as bananas and raisins.
There are many vegetables that are starchy in nature, such as corns, potatoes, cowpeas, black-eyed peas and water chestnuts. You should never mix them with high protein fruits and vegetables such as raisins, guava, spinach and broccoli. This is because your body needs an acidic base to digest proteins and an alkaline base to digest starches.
Actually, how big is 5-a-day? How does a portion of fruit looks like?
A portion of fruit is defined as approximately a ½ cup (handful) or the size of a small apple.
It is suggested to have not more than 2 or 3 portions of fruit a day, with the rest of your daily norm being vegetables. However, if you are physically active and have a higher carbs diet, do not think too much about it and increase your portion size.
However, as a warning, be mindful of your portions, if you experience any of the following:
Diarrhea or IBS
Can’t Lose Weight
Always Crave Sugar
As all these signs indicate that you most probably consume too much fruits and veggies!
Enjoy healthy and balanced summer vibes with The Jar Healthy Vending!