Fruits, such as vegetables, are known to reduce disease risk and maximize good health. They have became your best dietetic allies: it’s been proved that adding to your diet a wide variety of vegetables and fruits is highly beneficial for your health.
However, there are so many popular believes that you don’t know what is true and what is not. Are fruits a true ally for your health or should you reconsider your fruit consumption?
Well don’t worry, we broke it all for you! Don’t hesitate to drop us a comment if you have any questions 🙂
#1: Raw Fruits Have the Same Nutritional Value As Cooked Fruits
That’s not quite true… However, either raw or cooked, fruits consumption is highly beneficial for your health. When you cook a fruit, the fruit loses vitamin C and some minerals. Note that the longer you cook your fruits, the less vitamins and minerals you’ll have.
However, baking fruits does not change the dietary fiber content or the amount of antioxidants, which are carotenoids and polyphenols.
If you have intestinal, stomach, teeth, or chewing problems, it’s advised to eat cooked fruits as they are more digestible.
#2: You Can Eat As Much Fruits As You Like
✅ True … and ❌ False
Everything depends on you, and more precisely: your health.
On common basis, eating fruits is safe and healthy. However, except the water they contain, every other components have more or less calories. Indeed, fruits provide approximatively between 12 to 15g of carbs for 100g.
For example: an apple, which weighs roughly 150g, has about 20g of carbs, which represents about 4 to 5 sugar cubes. Of course, this is natural sugar which is way better than artificial one.
That’s why it’s important to eat fruits but not in excess, as every other food! Balance is they key 🙂
#3: Eating Fruits Prevent From Colon Cancer
Eating enough fruits can indeed prevent from colon cancer. As they facilitate and improve your intestinal transit, your intestinal wall is better protected from toxic substances that can be contained into the stool.
Also, fibers into the fruits stimulate the production of some fatty acids which have antitumor effects on the colon mucosa.
Lastly, fruits are loaded with water-soluble vitamins and antioxidants. It’s been proved that a regular consumption of those reduce the risk of colon cancer.
#4: Fruit Detox Makes You Lose Weight
✅ True … and ❌ False
These diets usually contain little or no protein. Therefore, what you lose is muscles mass and not fat. What’s more, they can be risky for your health and make you feel tired and increase your susceptibility to infections.
For example, if you lose 5kg on a fruit based diet during 15 days, know that it’s about 2kg of fat loss and 3kg of muscle mass.
#5: Fruits Should Only Be Eaten Between Meals
Eating fruits at the before, between, or at the end of your meals won’t change a thing. What is essential is to eat fruits, not when you eat them. The timing of consumption does not change their nutritional values.
So it’s up to you if you prefer eating fruits 1 hour before your meals, snack them in the morning or afternoon, or as a desert. The important thing is to eat at least 2 or 3 fruits a day!
#6: Fruit Juices Can Substitute Real Fruits
Drinking a fresh fruit juice will bring you exactly the same amount of vitamins than eating the fruit. The only difference is that fruit juices contain less fibers than the fruits. Plus, drinking a fruit juice won’t make you feel as full as eating the fruits.
Note that we’re talking here about fresh pressed fruit juice, not the ones from concentrates at your supermarket.
#7: Dried Fruits Are Perfect If You Have a Magnesium Deficiency
Dried fruits, and especially oleaginous fruits such as almonds, brazil nuts, and pistachios, are perfect if you lack magnesium.
It’s recommended to have a magnesium daily intake is between 400 to 450 mg. For example, 100g of almonds represent 254mg of magnesium.
Check out the table below to see which dried fruits are the most loaded with magnesium.
|Dried Fruits – Magnesium Amount (mg) for 100g|
#8: Dried Fruits Are an Energy Booster
Dried fruits are dehydrated fruits and contain 3 times less water than fresh fruits. That’s why their nutritive intake is really high, as it’s much more concentrated. For example, they contain 4 to 5 times more vitamins, magnesium, and calcium.
This study shows that dried fruit consumption, in contrast with fresh fruit, provides significant proportions of the daily recommended intake of several micronutrients, such as vitamins and minerals – particularly folate.
#9: The More Sweet a Fruit Taste, the More Sugar It Contains
The sweet taste of a fruit has nothing to do with the real sugar amount it contains. It’s only a question of flavour and perception!
For example, you might think that a green apple contains less sugar than strawberries or melons. Well, that’s false! Strawberries contains about 7% of carbs versus 12% for green apples.
#10: Oleaginous Fruits Are Full of Fat
Oleaginous fruits have indeed a high concentration of lipids and are a real energy booster. Almonds, peanuts, and pistachios (to name only a few) have way more lipids than dried fruits. However, they are also loaded with proteins (20%) and vitamin E, which is a powerful antioxidant.
If you practice high intensity sports or want to maintain your weight, they are perfect for you!