Fruit is generally considered a Healthy food – But is there such a thing as too much?
In a recent video, a Harvard researcher wants to explore the nutritional nuances of this popular food group.
Nick Norwitz – who promotes in metabolic health and currently ends its medical degree – weighs the benefits and risk of consuming large quantities of different types of fruit. (See the video at the top of this article.)
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“The general statements that fruit” of course and Therefore healthy“And” contains sugar and therefore unhealthy “both can be accelerated,” he told Fox News Digital.
“Different fruits have different properties that interact with unique characteristics of individuals,” the researcher said. (Istock)
“Different fruits have different properties that interact with unique characteristics of individuals,” he continued. “I made this video so that people could make better informed choices about their fruit intake.”
In the video, Norwitz focuses on the fructose content of fruit and he notes that fructose can be “metabolic harmful” – but indicates that the negative effects depend on how it is metabolized in the body.
“All fruits can fit in with a healthy diet.”
The Fruit with the highest fructose Is mango, he noticed, with a full mango with about 30 grams of fructose.
“Other high-fructose fruit are Jack fruit, grapes and watermelon,” Norwitz noted.
Some fruit with lower fructose include berries, kiwi, citrus fruits and non-sweet, low-carbohydrate fruit such as coconut, avocado and olives.
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Norwitz noted that it is “surprisingly difficult” to assess the impact of fruit on health.
“This is largely due to the fact that in large -scale epidemiological studies there are a healthy opinion, where those who eat more fruit tend to live in general healthier lifestyle“He said in the video.
Harvard researcher Nick Norwitz (left) wanted to explore the nutritional nuances of this popular food group. (Nick Norwitz / Istock)
Context is also important, he said.
“An athlete or generally a healthy person with a banana for a run or after a point is very different from a person with diabetes who chops a banana in their morning brown sugar havermout,” he said.
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If fresh fruit replaces unhealthy food Such as fruit juice, candy and donuts, people can expect them to see an advantage, Norwitz noted – “but that does not mean that fruit intake is metabolic in all circumstances, nor does this mean that a bowl with fruit is a healthier breakfast than eggs and bacon, or a healthier dessert than cheese.”
Different fruits also have different vitamin and mineral profiles, the researcher said.
Nutritionists weigh
Theresa Gentile, a registered dietitian in New York and spokesperson for the Academy of Nutrition and Dietetics, stated that fruit is generally a healthy food.
“All fruits can be in moderation in one Healthy diet“She told Fox News Digital.” In a diet that does not exceed your calories for the day, the natural fructose in fruit is a positive, healthy component. “
“It is packed with essential nutrients such as vitamin C, potassium, fibers and antioxidants, which support immune function and health of the heart and reduce inflammation,” a nutritionist told Fox News Digital. (Istock)
The USDA directive for fruit consumption is approximately 2 cups a day.
“Fruit has fibers, vitamins and minerals, which are often questioned in the American diet“Gentile added.
According to the expert, the fructose in fruit differs in many processed foods in many processed foods.
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“Natural fructose is absorbed from the gastrointestinal tract by a different mechanism than that of glucose – it does not require insulin released from the pancreas to be absorbed,” she said.
“This means that fructose does not immediately affect blood sugar levels such as glucose.”
However, the dietitian noted that consuming too much fructose can have other negative effects on metabolism.
“The majority of fructose in the American diet does not come from fresh fruit, but of added sugars such as high-fructose corn syrup and tables sugar.”
“Fructose is very reactive and can contribute to the formation of harmful connections in the body, which one Role in aging And certain diseases, “she told Fox News Digital.
“The majority of fructose in the American diet does not come from fresh fruit, but of added sugars such as high-fructose corn syrup and tables sugar, which are often found in soft drinks and candy.”
The highest fructosefluit is Mango, with a full mango with about 30 grams of fructose. (Istock)
Michelle Routhenstein, a registered dietician from New York City who specializes in heart disease, agreed that fruit is healthy.
“It is packed with essential nutrients such as vitamin C, potassium, fibers and antioxidants that support immune function And heart health and reducing inflammation, “she told Fox News Digital.
“Fruit also contains unique polyphenols, which have protective benefits against chronic diseases such as heart disease.”
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Because fruit contains natural sugars, Routhenstein said that it is important to take portion sizes into account, and recommends that people stick to 1.5 to 2 cups a day.
The dietitian in New Jersey in Palinski-Wade, author of “2-day diabetes diet”, repeated that fruit can offer countless health benefits, with essential nutrients, fibers and antioxidants that can lower the risk of Certain diseases.
“Any food, if consumed in very high levels, can, however, lead to an imbalance in the general diet,” she said Fox News Digital.
“If you choose to only consume fruit at the expense of eating foods, good fats and other essential nutrients, this can lead to an unbalanced diet and potential shortages of nutrients.”
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Although all fruits offer health benefits, some can offer higher levels of useful Nutrients and antioxidantsAccording to Palinski-Wade.
“For example, berries contain a high level of antioxidants, in which blueberries are linked to many cognitive health benefits,” she told Fox News Digital.
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“Avocados are rich in good fats and are linked to many benefits, including improved results for people who run the risk of developing Type 2 diabetes. “
Palinski-Wade also evoked “Wonderbessen” as high levels of antioxidants and connections that change the taste of acid foods, making them as sweet and makes it easier to reduce added sugar in the diet.
“Any food, if consumed in very high levels, can lead to an imbalance in the general diet.”
“Kiwifruit and sharp cherries are also linked to improved sleep quality and quantity in that experience insomnia“She added.
“Fruit choices must be based on personal preferences, lifestyle and health needs,” said a dietician. (Istock)
Routhenstein pointed out that some fruits are more suitable for certain nutritional needs.
“Fruit choices must be based on personal preferences, lifestyle and health needs,” she said.
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“The focus must be on variety, portion control and the linking of fruit with others Heart-Healthy FoodsInstead of demonizing specific fruit. “
View more videos from Nick Norwitz’s Food Research videos here.
