Facts and Legends about Fruits

The latest Pyramid of Healthy Nutrition and Physical Activity developed by the Institute of Food and Nutrition emphasizes the importance of consuming fruits and vegetables as the foundation of a healthy diet. Therefore, it is worth considering the role of fruits in our diet. Fruits are an important part of our diet, regardless of whether we are following a reduced energy intake diet or simply trying to lead a healthy lifestyle. Fruits should be included in our daily diet, as they are a source of many vitamins, minerals, polyphenols, and dietary fiber. Research has shown that fruits can have a positive impact on reducing the risk of cardiovascular disease, diabetes, and cancer. However, it is important to pay attention to the amount of fruit consumed, as they should not be consumed without restrictions. In particular, during a reduced energy intake diet, it is important to carefully plan fruit consumption, as they are more caloric than vegetables. The main energy sources of fruits are simple carbohydrates - glucose and fructose. Fructose from fruits should not be a cause for concern, but industrial fructose found in processed products should be reduced. Therefore, during a reduced energy intake diet, we should consume fruits daily, but in moderation.

If we opt for a weight-reducing diet, we cannot exclude fruit from our diet but must control our daily intake. Fruit contains varying amounts of sugar in its composition. Consuming large quantities of fruit with high sugar content can cause a sudden increase in insulin levels in the blood and a sudden drop in blood sugar levels, leading to feelings of hunger. Therefore, we should focus primarily on products with a low and medium glycemic index, which are slowly absorbed by the body and do not cause abrupt fluctuations in blood sugar levels. These include: avocados, blackberries, red and black currants, raspberries, strawberries, grapefruits, tangerines, cherries, hard pears, mangoes, passion fruit, pomelos, fresh apricots, kiwi, sour cherries, blueberries, cranberries, lemons, peaches, figs, gooseberries, pomegranates, nectarines, quinces, hard apples, and plums. Among the products with a medium glycemic index, we find: dried plums, figs, dried apricots, fresh pineapple, oranges, persimmons, and lychees. However, this does not mean that we should exclude fruits with a high glycemic index, such as grapes, ripe bananas, and apples, from our diet. Although these products contain a higher number of calories, they are also a source of important nutrients for our body. In addition, they provide a feeling of fullness, so we reach for sweets or high-fat products less often. Therefore, we should plan our diet so that fruit is a part of our energy needs on a weight-reducing diet, and not an overload.

Fruit juices provide an easily accessible source of carbohydrates, amounting to approximately 40-45 kcal per 100 ml. During weight loss, we can consume fruit juices, but it is advisable to exercise moderation to avoid unknowingly exceeding the daily energy requirement. According to the recommendations of Polish nutrition specialists, one glass of 100% fruit juice (200 ml) can serve as a substitute for one daily serving of fruit.

Excessive intake of fruit juices can result in undesirable health effects such as overweight. The primary reason for this is the simple sugars found in juices, which are readily absorbed by the body. However, this does not imply that we must completely abandon consuming juices. The optimal solution is to drink juice made from freshly squeezed or crushed fruits prepared at home. It is advisable to drink one glass of juice, which will constitute one serving of the daily fruit requirement. If we have to purchase juice from a store, we should pay attention to the label to see the names of the fruits from which the juice was squeezed. It is recommended to look for juices labeled as `100% juice`, as this designation can only be used for juices made from fruits or vegetables that do not contain any additives. It is possible that some juices are additionally fortified with vitamins. In 100% juices, we will only find naturally occurring sugars from fruits. However, if the juice contains flavor enhancers, preservatives or added sugar, we should exercise caution.