If Sugar Is So Bad For Us, Why Is The Sugar In Fruit Ok?

All types of sugars will give us the same amount of calories, whether they are from fruit or soft drink. Photo from Shutterstock/Dulin.

Whole fruits are a great source of nutrients like fiber and hardly have enough fructose to do any harm. We hear regularly from health organisations and experts that we should eat less sugar. But we’re also told we should eat more fruit.

All types of sugar will give us the same amount of calories, whether they are from fruit or soft drink. But the health risks of eating sugar are related to consuming too many “free sugars” in the diet, not from eating sugars that are naturally present in fruits or milk.

Types of Sugar in Food

Sugar in food and drinks comes in various forms. Sugar molecules are classified as monosaccharides (single sugar molecules such as glucose and fructose) and disaccharides (more complex structures such as sucrose and lactose).

Fruit contains natural sugars, which are a mix of sucrose, fructose and glucose. Many people have heard that sugar is bad, and think that this must also therefore apply to fruits.

But fructose is only harmful in excess amounts, and not when it comes from fruit. It would be incredibly difficult to consume excessive amounts of fructose by eating whole fruits. It’s much easier to consume excess sugar from foods and drinks that contain “free sugars”.

Free sugars include these same sugars (fructose, glucose, sucrose), but in this case they have been removed from their naturally occurring source (rather than being eaten as natural parts of fruits, dairy products, and some vegetables and grains). This includes sugar that is added to food and drinks by food companies, cooks or consumers.

Health Risks Come From Free Sugars, Not Fruits

Evidence shows that the health risks from sugars, such as tooth decay and unhealthy weight gain, are related to consuming too many free sugars in the diet, not from eating sugars that are naturally present in fruits or milk.

For this reason it is recommended that no more than 10 percent of your daily calories come from free sugars. For the average adult, this is about 50g or only slightly more than the amount of sugar in a can of regular soft drink or soda. It’s estimated that Australians get around 60 percent (65g) of their sugar intake from free sugars.

Foods that are sources of free sugars, such as juices, soft drinks, biscuits and lollies, are often high in calories and have little other nutritional value. It is often easy to consume more of them compared with fresh fruit and they also may be replacing other nutritious foods in the diet.

Consider a bottle of fruit juice – you would have to eat six whole oranges to get the same amount of sugar you consume in the juice. And because the fruit is in juice form, it counts towards your daily limit of free sugars.

Calories from drinks that contain sugar often become an addition to the calories you are eating from food, which may lead to weight gain over time.

Eating large amounts of dried fruit is also not a good idea if you are limiting your sugar intake. Through the process of removing water from the fruit, nutrients are concentrated, such that dried apricots, for example, contain about six times as much sugar (40g per 100g) as fresh apricots (6g per 100g).

We Need to Eat Fruit

Unlike many foods that are high in free sugars, fruits are packaged with lots of nutrients that help provide us with a balanced diet for good health.

For starters, fruit is an excellent source of fibre. An average banana will provide 20-25 percent (6g) of your recommended daily fibre intake. Getting enough fibre in the diet is important for protecting against bowel cancer. There is clear room for improvement in our fibre intake – adults in many countries consume only about half of the recommended amount each day (25g for Aussie women and 30g for Aussie men).

The fibre in fruit, which is often absent in many foods and drinks with free sugars, may also help to fill you up, which means you eat less overall at a meal. It’s not clear exactly why this is, but it could be related to the volume of the food (especially compared with liquids) and the chewing involved.

Fruit is also a good source of other nutrients such as potassium, which can help lower blood pressure, and flavonoids, which may reduce your risk of heart disease. There is evidence that eating whole fruits (alone and in combination with vegetables) reduces your chances of dying from cancer, obesity and heart disease.

Despite this, only about 50 percent of Australians eat at least two pieces of fruit per day. Most national dietary guidelines encourage eating fruits and vegetables, with an emphasis on the vegetables. To try and eat your recommended two pieces of fruit per day remember that a piece could be a banana, apple or orange, or two smaller fruits like plums or apricots, or a cup of grapes or berries.

When it comes to other sources of sugars, try to choose foods that have little or no sugar listed in the ingredient list, and drink water instead of sugary beverages when you are thirsty.

By: Kacie Dickinson & Jodi Bernstein  The Conversation

Kacie Dickinson is an Accredited Practicing Dietitian and a Lecturer in Nutrition and Dietetics at Flinders University.

Jodi Bernstein is a PhD Candidate in Nutritional Sciences at the University of Toronto.

Source: If Sugar Is So Bad for Us, Why Is the Sugar in Fruit Ok?

Related contents:

OECD-FAO Agricultural Outlook 2020–2029″

Guideline: Sugar intake for adults and children”

Sugar”. Online Etymology Dictionary.

The Great Hedge of India: The Search for the Living Barrier that Divided a People.

Traditional and Modern Uses of Natural Honey in Human Diseases: A Review”.

The Cambridge World History of Food.

Southeast Asia: A Historical Encyclopedia from Angor Wat to East Timor.

Cooking Through History: A Worldwide Encyclopedia of Food with Menus and Recipes.

World history of Food – Sugar

Something about sugar: its history, growth, manufacture and distribution

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Plant-Based Doesn’t Always Mean Healthy

Some plant-based foods are high in calories and sodium content. Photo by Shutterstock

You may want to reconsider a plant-based diet if your motivation is health. When it comes to resolutions, many opt for getting healthy, cutting out drinking or starting a new hobby. These days, vegan magazines and organizations are pushing plant-based diets — calling it the “ultimate new year’s resolution.”

But plant-based meats are often high in sodium, ultra-processed and not any healthier than the meat they imitate. Meanwhile, nearly half of the consumers think they are more nutritious. So if your resolution is related to health, you may want to reconsider switching to a plant-based diet.

The Impossible Burger, for example, is an impressive meat-free mix of soy, potato proteins, coconut and sunflower oils. It even bleeds like the real thing. At the same time its calorie count and saturated fat levels mirror a McDonald’s quarter-pounder, and it has six times more sodium.

The global market for plant-based meat is projected to explode to US$85 billion in 2030. And grocery stores are taking note, featuring an array of burgers, sausages, nuggets, ground meat and seafood options all without any trace of animal products.

What’s the Nutritional Benefit?

According to one recent study, the nutritional benefit of plant-based foods is minimal. Researchers from the Singapore Institute for Food and Biotechnology Innovation modelled the outcome of replacing bacon, chicken, beef burgers and ice cream with animal-free versions.

Diets that substituted animal products with the plant-based alternative were below the daily recommendations for vitamin B12, calcium, potassium, zinc and magnesium, and higher in sodium, sugar and saturated fat.

Even with added vitamins and minerals, these products are not nutritionally interchangeable, says Stephan van Vliet, a postdoctoral associate at the Duke Molecular Physiology Institute. “Meat made from plants isn’t meat made from cows and meat made from cows isn’t meat made from plants,” he says.

Animal sources like meat, milk and eggs are complete proteins, meaning they contain enough of the nine essential amino acids we must get from our diets every day. Plant-based foods like fruits, vegetables, nuts, seeds and grains often lack one or more of these amino acids and need to be eaten in combination.

Plant-based meat manufacturers argue their products contain similar amounts of protein that are comparable in quality to animal protein. But focusing on protein is too “simplistic,” says van Vliet. “Foods contain hundreds to thousands of compounds that are capable of impacting human metabolism and health.”

Van Vliet and colleagues compared 190 molecules in plant-based meat alternatives with grass-fed ground beef and found that 90 per cent of them were different. Plant-based meat alternatives lacked certain amino acids and derivatives, like creatine, taurine and anserine, “which can all have an impact on our health and potentially brain function as well as muscle function,” he says.

Other metabolites like polyphenols and antioxidants were found in greater quantities or exclusively in plant-based meats. He sees plant and animal source foods as complementary in our diet, where some nutrients are better obtained from animal sources and others from plants.

The Term “Plant-Based”

“People opt for a plant-based burger for a variety of reasons,” says Rosie Schwartz, a Toronto-based consulting dietitian, “including reducing meat intake.” But she argues that consumers should rethink their reasoning if it’s because of health.

“To substitute something plant-based as a substitute because it’s called plant-based is really steering us in the wrong direction,” says Schwartz.

According to nutrition scientists and Canada’s Food Guide, plant-based is the recommended way we should be eating. Fill half your plate with vegetables and fruits, and the other half with whole grains and proteins.

But “plant-based” also refers to anything from meat to paint to pillowcases, as long as they were made mostly or completely of plants, according to the Merriam-Webster dictionary.

Just because it’s made from plants, doesn’t mean it’s healthy. “I do think it’s very confusing for the consumer,” says van Vliet. “It’s probably not the chicken, but everything else that comes with the chicken nugget that is probably detrimental to our health.”

The Future of Plant-Based Meats

Up until this point, plant-based meat companies focused on the taste, texture and appearance of its products. These companies targeted meat eaters by creating plant-based marvels meant to look, taste and feel like the real thing.

Impossible Foods, the creator of the Impossible Burger, says 90 per cent of their customers are still meat eaters. It isn’t in the business of converting salad and tempeh-eating veggie lovers into fake meat consumers.

“The whole mission of Impossible Foods is to create plant-based products that compete directly against animal meat,” said Esther Cohn, communications manager at Impossible Foods. “If you eat five beef burgers a week, we want you to swap, even just try swapping one out for an Impossible Burger.”

With a booming market and new animal-free proteins made from cells in a lab or fungi in fermentation tanks, the options are endless. Can they be adapted to be healthier as well? We’ll have to wait and see.

By: Meghan McGee, The Conversation

Meghan McGee is a nutrition scientist and Dalla Lana Fellow at the University of Toronto.

Source: Plant-Based Doesn’t Always Mean Healthy

.

Related contents:

Definition of a plant-based diet and overview of this special issue”. Journal of Geriatric Cardiology. Wolfram T (1 October 2018).

Vegetarianism: The basic facts”. Academy of Nutrition and Dietetics. Retrieved 21 April 2019.

Plant-based diet”. British Dietetic Association. September 2017.Hemler EC, Hu FB (November 2019).

Plant-Based Diets for Personal, Population, and Planetary Health”. Advances in Nutrition. 10 (Suppl_4): S275–S283.

PLANT-BASED English Definition and Meaning | Lexico.com”. Lexico Dictionaries

What is a plant-based diet and why should you try it?”. Harvard Health. Retrieved 11 February 2022.

Plant-based diets and cardiovascular health”. Trends in Cardiovascular Medicine. 28 (7): 437–441.

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What Makes The STAVROS Weight Loss Method So Effective

The Stavros Method follows the example of healthy regions and how they are able to maintain their excellent health effortlessly.

The first healthy behavior has to do with activities like exercising. However, there is more to exercising than just going to the gym. There are so many thing you can do right at your home with no equipment, you really don’t need a gym to get a good workout. Also you don’t need to workout that hard to get results.

>>> Healthy behaviors 2, 3 and 4 have to do with your eating habits but not what you eat. You see, proper nutrition has 2 parts. Part one is what you eat, and part two is how you eat.

Most diets and nutritional programs only focus on the foods you eat or don’t eat. But did you know, how you eat effects your weight and health as much if not more than what you eat? You could eat the exact same food, but depending on how you ate it, it could effect your weight and health completely differently.

The 3 healthy eating habits have to do with how you eat. By developing these 3 “how to eat” habits, cravings will become a thing of the past; you will instinctively know when you had enough food to eat without counting calories or measuring your food, and you will not need to be as strict with what you are eating. Pasta, pizza, bread, and other forbidden foods will be back on the menu

100% of my clients who develop these 3 habits, lose weight and improve their health without changing anything they eat.

>>> The 5th healthy habit has to do with what you eat, but just so you know, there is room for junk food. After all, we ate a fair share of junk food when I lived in Greece.

>>> What is also great about these 5 healthy behaviors is that they work with human nature and with a little practice and the right approach they can become completely habitual.

The Stavros Method does more than simply introduce you to these 5 amazing healthy behaviors. See more details here:

Source:https://www.thestavrosmethod.com

.

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How To Earn Lucrative Benefits By Selling High Quality Fitness Training Videos Firesale

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7 Habits That Will Drastically Improve Your Energy Levels

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Waking up already feeling worn out? Unable to overcome the afternoon slump? These may be signs that various lifestyle factors are taking a toll on your energy levels, leading to brain fog and straight-up exhaustion.

When constantly on the go, it may be difficult to find ways to recharge. However, Dr. Alfred Tallia, professor and chair of the Department of Family Medicine and Community Health in the Robert Wood Johnson Medical School, explained that more often than not, low energy levels can be remedied by adopting simple changes to your daily routine.

These are seven research-backed habits to boost your energy, according to experts:

Identify healthy ways to cope with stress.

Unsurprisingly, emotional stress can leave you feeling less lively.

Stress has a huge impact on your physical well-being. If you are feeling elevated levels of stress, it can absolutely contribute to low energy,” Dr. Nina Vasan, chief medical officer at mental wellness app Real, told HuffPost.

So, how can you combat unchecked stress to boost your energy levels? Vasan explained that it’s crucial to “find ways to integrate meditation or mindfulness into your daily life,” even for just five minutes each day. Experts also say that identifying coping skills that work for you — such as journaling or reading something that brings you joy — can help you destress and feel more energetic.

Limit the amount of caffeine you consume.

When you’re feeling tired, it may be tempting to make a third or fourth cup of coffee later in the day to perk back up. However, drinking too much caffeine can have a paradoxical effect, leaving you lethargic.

“If you’re consuming large amounts of caffeinated beverages throughout the day, it is probably going to affect your sleep pattern. This can then affect your energy levels,” Tallia said.

It’s important to note that suddenly cutting back on caffeinated beverages can also leave you feeling tired at first. As Tallia explained, “the body gets used to caffeine as a stimulant, and when it’s not present, you can experience an energy slump.”

Most experts suggest gradually reducing the amount of caffeine in your diet until you find what works best for you — and not reaching for that extra cup of Joe even when you’re feeling tempted.

Practice good sleep hygiene and establish a routine.

It goes without explaining that catching enough Zzzs is key to boosting your energy throughout the day. However, your energy levels are not just impacted by the amount of sleep you get each night, but by the quality of that sleep.

Practicing good sleep hygiene can help you snooze more soundly, and in turn give you more pep in your step the following day. Sleep hygiene involves adopting habits such as developing a regular bedtime routine and dimming the lights at night. What’s more, Tallia said it’s important to clear your mind by doing nighttime activities that you find relaxing.

Even when practicing good sleep hygiene, you may find you’re waking up feeling fatigued. Raelene Brooks, the dean of the College of Nursing at University of Phoenix, said that could point to a sleep disorder such as sleep apnea. If you suspect you have a sleep disorder, don’t hesitate to pay your physician a visit.

Move your body throughout the day.

Try to incorporate exercise into your day — even just a small amount. Research has shown that daily exercise and movement are essential to boosting energy levels. You don’t have to be lifting weights or running five miles a day to glean the energizing benefits of exercise.

“Even low-impact movement is shown to increase your oxygen flow and hormone levels, which give you a boost of energy,” Vasan explained. “It is the No. 1 tip I recommend to anyone feeling fatigued.”

Drink more water.

Dehydration is a common cause of low energy. According to Brooks, the science behind this is quite straightforward: “Our red blood cells carry oxygen. Ideally, a plump and round red blood cell allows for a full oxygen-carrying capacity,” she said. “When we are dehydrated, the red blood shrinks and this decreases the capacity for the cell to carry a full load of oxygen. Low oxygen levels are manifested by fatigue, irritability and restlessness.”

If you struggle with being mindful of your water intake, consider trying hacks such as investing in a smart water bottle to ensure you’re drinking enough H2O every day.

Be mindful of your screen time during the evening hours, and also during the day.

It almost goes without saying that excessive screen time at night can mess with your natural sleep cycle and energy the following day. As Vasan explained, “spending too much time on your phone, computer or watching your TV can cause fatigue by disrupting the neurotransmitters that are essential for sleep and restoration.”

However, the time you spend looking at your phone or computer during the day can also have a harmful impact on your energy levels. Too much screen time can lead to eye fatigue, which may trigger headaches and make it more difficult to concentrate.

We live in a digital world, so spending extensive time looking at a screen is unavoidable for most people. Making the “20-20-20 rule” a habit is a step towards tackling tiredness. According to Harvard Business Review, “when you’re working on a laptop, take a break every 20 minutes. Look at an object 20 feet away for 20 seconds to give your eyes a chance to relax.”

Avoid skipping meals.

If you ever skipped breakfast or worked right through your lunch break, you probably noticed you feel groggier than usual. While it’s totally normal to miss a meal, making a goal to regularly eat nutrient-rich meals and snacks throughout the day can increase your energy levels.

“Your brain needs nutrition to really function appropriately,” Tallia said. “A lot of people skip meals, and their blood sugar levels are going up and down all through the day.”

Moreover, Tallia said to steer clear of fad diets that encourage people to majorly cut back on caloric intake or to eliminate essential nutrient groups like carbohydrates. This can deprive you of energy. While it’s not uncommon to wake up feeling low on energy every once and a while, chronic fatigue could point to an underlying health issue.

“If you are eating well, getting enough sleep, integrating movement and exercise into your daily life but still feel tired for more than two weeks, you should consider reaching out to a medical professional,” Vasan said, explaining that a consistent drop in energy “can be an indicator of a host of mental and physical health issues ranging from fairly benign to severe.”

Ultimately, boosting your energy often comes down to taking inventory of different activities and current habits that could be draining you. Adopting just a few simple changes to your daily routine could be key to beating the fatigue once and for all.

Kyli Rodriguez-Cayro

Source: 7 Habits That Will Drastically Improve Your Energy Levels | HuffPost UK Wellness

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