Fruits should be part of our healthy diet. Because of many vital nutrients. However, it is also important to balance the respective dietary fruit intake with individual health issues involved. In this case certain (basically positive) ingredients of fruits may well turn out problematic. Like sugar for diabetics, etc. Read on to learn about some of these contradictions.
THE PHILOSOPHY BEHIND
To stay healthy during long life, our diet containing whole foods with vital nutrients is of central importance. With special reference to plants as vegetables and fruits. That’s why, e.g., the Mediterranean diet, including lots of whole foods such as fruits, vegetables and whole grain, is of basic relevance for health and longevity.
Period? Almost. Because 7 billion inhabitants of this planet, the Earth, have got 7 billion individual metabolisms. This implies that we do not only need nutrients for our health but this needs to be in line with our individual status of health.
However, not all fruits are of same relevance in cases of certain health conditions in general. I.e., some fruits may be more important than others or may be better to avoid in certain individual cases of individual health conditions, allergies, or lifestyle factors.
E.g., some fruits are basically high in dietary sugar, raising blood sugar, with reference to the fact that these fruits are problematic for diabetics. Other fruits are rich in fats with respect to higher calory level, being crucial for weight loss, etc.
Therefore, it is important to understand individually, if certain health-related disadvantages overweigh the benefits of certain fruits.
VALIDATED BENEFITS AND LIMITS BY USDA-FNDDS
Let’s focus on pros and cons of following sample of certain fruits with reference to the U.S. Department of Agriculture’s Food and Nutrient Database (FNDDS). To understand not only their overall benefits but also potential disadvantages for your health individually.
On one side, bananas are rich of very important nutrients, especially
* vitamins B-6 & C
as well as
But on the other, they contain amounts of
Although bananas do have also fiber – but not richly enough to counterbalance the sugar.
They contain vitamin C as well as calcium and copper, but not enough fiber for making good the sugar content.
Similar the situation with
as they are not only rich in
but also come with high levels of sugar and therefore, less favorable for diabetics as well. Despite of containing some fiber, but – again – not enough to balance out the sugar.
As a good source of vitamin C as well as minerals potassium and copper, their fiber is still not high enough to balance out the sugar content as well.
but, unfortunately, are rich in sugar as well and therefore not an optimal choice for diabetics.
Although coconuts are an excellent source of minerals such as
Any well-balanced alternatives?
These fruits are not only high of antioxidants beneficial for overall health. Berries are traditionally low in sugar on one side, on the other they are rich in vitamins and fiber.
Based on this background, they help with weight loss, lower the level of calories and, according to a recent meta-analysis published in the medical journal Nutrients, it’s cutting the risk of cardiovascular disease, diabetes, metabolic syndrome, and cancer.
Rich in vitamins A&C, as well as potassium, they are also sweet without any disadvantage for diabetics, and without any other known health issue.
Also beneficial for our health in general is the
This fruit is low in calories but rich in
Not to forget about the ‘king of the road’:
This fruit is an excellent source of antioxidants, with special reference to vitamins such as beta-carotene (as a precursor of vitamin A) and vitamin C, as well as minerals calcium, magnesium and potassium, and fiber.
That’s where the philosophy behind of one highly renowned American saying is coming from:
“An apple a day keeps the doctor away.”
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Dr. Mark Fritz, NMD, PhD