Both the World Health Organization (WHO) and the Food and Agriculture Organization of the United Nations (FAO) recommend a daily consumption of 400 grams of fruit and vegetables. It seems clear, then, that fruits are both necessary and beneficial to our health. Despite this, they do not get rid of myths and rumor mill around their consumption. Since frozen fruits are worse, going through the exact time that we should eat them up to healing powers. We dismantle the myths surrounding this food group.
2 "Frozen or dehydrated are of worse quality"
The three main types of processes for which fruits can pass before their sale are freezing, dehydration and conservation in syrup.
In the case of frozen foods, their only drawback is the difficulty that can be found, unlike other vegetables. But, as with vegetables and other frozen foods, there is no inconvenience in eating them. In fact, as they are collected at the optimum maturation point, clarifies the chemistry expert in clinical nutrition, Angela Quintas, "keep their properties without problem."
The dehydrated, meanwhile, "lose their content in water and concentrate their content on sugars," clarifies quintas. Although this is not to be ruled out: "They are interesting for people with high caloric requirements, such as athletes who have to run a marathon or do high mountain sport."
The worst manipulation is the syrupy, clarifies the expert, because it consists of boiling them and sugar. So they lose fiber and the original fructose. " It also decreases its micronutrient content such as potassium, vitamin C, and carotene."
3 "It is better to eat them in fasting"
The rumor mill on fruit consumption reaches its peak when it comes to deciding what time to eat it. "In the morning the body absorbs the nutrients better", "it is better to eat them in fasting and not for dessert", "after eating it makes the food fatten more" and "at night it feels so bad that it can give even nightmares".
Quintas makes it clear: "the moment we take fruit is indifferent, because it does not alter the nutritional and energetic properties of these." The time when we decide to eat them, he clarifies, "depends on the tolerance of each one to the different types of fruits. There will be some that feel phenomenal and others that produce even gas or swelling. " And it is that to take the same fruit of dessert can be fatal to some people and great to others.
Although if we are doing a diet of slimming, "they are usually taken out of the meals, avoid them to take as dessert, to not increase more the contribution of carbohydrates", clarifies fifths and adds that little by little "they are reintroduced and choosing those of lower content In sugars, avoiding bananas or figs, with more calories. "
4 "diabetics should not eat them"
"Of course. diabetics can eat fruit, although it is recommended to accompany it with food that contributes protein. This will attenuate the peak of insulin they cause, "says Quintas. Although the fruit has sugar in the form of fructose, "gives us many other nutrients such as vitamins, minerals, antioxidants, fiber, etc., which make it essential for any type of person and pathology."
There are cases where it may be necessary to reduce, avoid or eliminate them, explains Quintas, such as "food allergies or intolerances". Although, he clarifies, "everything will depend on the person and his degree of tolerance to the fruits that present the allergen." For example, it clarifies that some people who are allergic to fruit tolerate them if they are peeled or washed or in syrup.
5 "The same is a juice that a piece of fruit"
No, in capital letters. As fashionable as they are and as much as they have erected as the face of the healthy, the expert makes clear that "a fruit juice will never be equal to an entire fruit."
"When we ingest an entire fruit we have our body must draw the sugar from a very rich fiber matrix, for which we use our digestive enzymes. If we give the work already done to our stomach, the digestive system will not have to work as soon as the sugar passes quickly to the bloodstream, causing an abrupt rise in blood glucose levels. "
By the way, they also do not serve as ' detox ' and fatten.
6 "cure diseases such as cystitis"
That they are very good for our organism does not mean that they have magical properties, or that they act like a medicine. There are no scientific studies directly related to the cure of a disease with the ingestion of a certain type of fruit. Even if they do not cure, it is true that they help prevent.
So, "vitamin C-rich foods are great for reinforcing our immune system," says Quintas. But you have to consume them habitually, "there is no use in swelling oranges when we are bad."
The same goes for the theory that certain red fruits cure or alleviate cystitis. According to Quintas, there may be some relationship between the proanthocyanidins, which give them the purple color and anti-inflammatory properties: "They are great allies of the circulatory system and prevent that the bacterium E. coli adheres to the walls of the urinary tract, Eliminándola more easily, "he wields. But, he insists, "they just have to think of themselves as preventative or supplementing antibiotics." I mean, not as a priest.