Our dietary advice of the week #29: Eat fruit, yes but how much?

Our dietary advice of the week #29: Eat fruit, yes but how much?

“Eat at least 5 fruits and vegetables a day” : this message launched by the National Health Nutrition Program (PNNS) in 2001 is now known to all. However, only one in four French people respects this recommendation. Moreover, if the expression is well known, it is not necessarily well understood. Fruits are essential to a balanced diet, but there is no question of eating them at will either because they are also rich in sugar. Of the minimum 5 servings of fruits and vegetables to be consumed per day, it is advisable to eat a maximum of 2 or 3 fruits. Because a fruit contains on average 12% sugar, the equivalent of 4 sugar cubes per serving.

Overall we consume too much sugar, but this excess comes more from sweet products (pastries, confectionery, sodas, etc.) than from fruits, which have their place in a balanced and varied diet. Because in fruits, there are fibers, vitamins, minerals and antioxidants, which means that sugar will not have the same negative effects as white sugar added in processed products.
The sugar in fruit is mostly fructose, a simple sugar that needs to be processed in the liver before it can be used as fuel or stored as needed. It has a higher sweetening power than white sugar and a much lower glycemic index (20 against 70). If fruits are not recommended for anyone, obviously, you have to be careful in case of diabetes, and make sure to eat them during meals. In case of irritable bowel, it will be wise to know the fruits richest in FOPDMAP’S and to adapt according to its digestive tolerance. And in case of hypertriglyceridemia, it will be better to move towards the fruits with the lowest sugar content (red fruits, citrus fruits) and limit yourself to 2 servings.

What about fruit juices?

The experts are unanimous, fruit juices do not count as a serving of fruit. They are classified as sweet products, to be consumed occasionally and favoring homemade pressed fruit juices. In the form of juice, some of the fiber and vitamins disappear, and since they are not chewed, the juice does not promote satiety. A glass of orange juice (200ml) provides the equivalent of 4 quickly assimilated sugar cubes (high GI), just like a soda.

What about fruit in syrup and compotes?

The fruits in syrup are canned, so they have lost their vitamins, and are bathed in a syrup that is therefore rich in sugar. They are therefore classified in the category of sweet products. As for compotes, it all depends! Homemade or store-bought no-sugar-added compotes can count as a serving of fruit. But we vary over the day, if we had a compote for lunch, we will prefer a whole fruit for dinner for example.
And in the case of a homemade compote, we are talking about the equivalent of an individual portion, ie 100g.
Also be careful not to confuse “no added sugar” with “reduced sugar”. In the latter case, the addition of sugar is reduced, but there is still some. Only frozen fruits have almost the same nutritional benefits as fresh fruits (especially if they were frozen quickly after harvest), but the texture is not always great. It is the red fruits that come out the best. better frozen

When they are dried, what does it change?

Dried fruit contains only 25% water on average, compared to 85% for fresh fruit. As a result, they are very concentrated in nutrients, especially fiber and minerals, but also in sugar. The average sugar content increases from 12 to 50%. On the other hand, vitamin C is destroyed during drying. This is why their consumption must remain moderate (1 handful of raisins in a muesli in the morning, for example). They are very interesting for athletes because they provide them with quickly available energy, as well as various minerals, or in case of constipation for the fruits richest in fiber such as prunes.

Recipe idea: Vanilla strawberry rhubarb verrine
For 4 people Preparation: 15 min Cooking: 30 min
300g peeled rhubarb
40g sugar
200 g strawberries
0.7 sachet of vanilla sugar
lemon juice
Wash and peel the rhubarb and cut into even sections. Wash the strawberries before hulling them.
In a saucepan put the rhubarb into pieces with the sugar, vanilla sugar and a little lemon juice. Cook over low heat for 15 minutes.
Add the cut strawberries and return to cooking for 15 minutes. Leave to cool and place in the refrigerator.
Arrange in cups or verrines. Decorate with a few fresh strawberry petals and a mint leaf

About Anne Manteau
Your well-being is at the heart of its support in respect of your body, your morale and your social life. “My ambition is to help you (re)discover the pleasure of eating, thanks to attentive listening throughout your follow-up. »
Her website: https://www.anne-manteau-dieteticienne.fr/

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