The Myths About Fruit

There's no doubt that fruit is a super food. Full of antioxidants, vitamins and minerals, these wonderful, fresh foods are important for any diet. So, how did there come to be so many myths surrounding fruit? Which fruits are "good" to eat, which have too much sugar, which are higher on the glycemic index, which have healing properties, which should be combined with protein or healthy fats, which should be eaten before, during or after a meal, when should you cut back on fruit... the list goes on and on. It's about as confusing as water: ice cold water helps "up" your metabolism according to some, while others say room temperature water is best for getting the digestive system going. And the craziest I've heard? That ice cold water can solidify fats in your system and actually cause cancer! Who knows what to believe?

After much research, I have found the following: fruits are nutritionally dense, low calorie foods that pack a vitamin punch. They can help curb cravings and are often more filling than processed snacks. And while most fruits are great, there ARE healthier fruits than others, just as there are healthier veggies than others (for instance, eating asparagus and broccoli are better than carrots and peas).

RULES FOR FRUIT

1. Try to incorporate at least 3 fruits per day (and at least 5 veggies). If you can, make sure your produce is ORGANIC and free of pesticides. You may pay more, but you are not ingesting harmful chemicals. Buy a natural fruit and veggie spray and douse your produce before ingesting.

2. Berries top the list, in terms of packing an antioxidant punch. Blackberries, blueberries, strawberries, mostly any berries will do. Throw a handful on top of your oatmeal in the morning.

3. Don't forget about lemons and limes. Low in sugar and full of detox powers, squeeze some lemon or lime in your tea or water for an extra health boost and to get the digestive system moving.

4. Eat fruits, like everything, in moderation. While they are super foods, they do contain sugar. And though the sugar is natural and not what you would find in cookies, an excess of anything will be stored as fat. Realize, however, fruit is often a great pre-workout food, as sugar is the first thing you burn off in exercise.

5. Fruit juices are not the same as fresh fruits. The same goes for dried fruits. Though they aren't "bad" by any means, they are packed with more sugar. You are better off picking fresh.

FRUITS THAT HAVE LOW TO MEDIUM SUGAR:

Rasberries
Blackberries
Cranberries
Strawberries
Blueberries
Papaya
Watermelon
Nectarines
Cantaloupes
Peaches
Apples
Apricots
Grapefruit

FRUITS HIGH IN SUGAR

Plums
Oranges
Pears
Pineapple
Kiwifruit
Tangerines
Cherries
Grapes
Pomegranates
Mangos
Figs
Bananas
Most dried fruits

One of the most interesting articles I've ever read (produced by Dr. Herbert Shelton) talked about WHEN to eat fruits. I've always fallen into the camp of eating them either as a snack with nuts (which is acceptable, according to this article) or after a meal to stave off sweet cravings. According to research, fruits should be eaten on an empty stomach ONLY, as it will detoxify the system, supplying energy and weight loss.

This research states that when you eat fruits after (or with) other foods, the entire meal rots and ferments in your system, turning to acid the minute the fruit comes into contact with food in the stomach. Since fruits are made to go directly through the system, when you eat an apple with a sandwich, the food essentially begins to spoil because the fruit mixes with the bread and meat. This is the purported cause of burping or bloating when eating fruits. In addition, eating fruits on their own can supposedly prevent graying hair, balding, nervous outbursts and dark under eye circles.

So, can it be that simple? Eat fruits BEFORE meals or on an empty stomach and you will have the keys to longevity? I am not sure about that, but I have noticed that when I eat fruits on an empty stomach, there is no bloating, and I feel more energetic. Psychosomatic? Perhaps, but it certainly can't hurt to try. Regardless, the next time you are shopping, stock up on colorful produce and aim for at least 3 servings per day.