Fruits are part of a group of foods with high nutritional value and that should be present daily in our diet. Its richness in vitamins, minerals, fiber, phytochemicals and water gives it a protective function of our health. Fruit consumption is associated with a healthy lifestyle, which includes a complete, balanced and varied diet, and that has recognized benefits in promoting health and preventing various diseases. Health professionals and nutritionists have the role of promoting a healthy and balanced diet, in which vegetal origin foods, such as fruit, vegetables, legumes, among others, are a very important component. In addition, we must demystify many incorrect observations that are sometimes heard about fruit, for example: bananas are fattening, I do not eat persimmons because I want to lose weight or I can only eat one piece of fruit a day so as not to get fat. What science tells us Several studies have shown that eating fruit is related to better weight control and beneficial effects related to other diseases . For example: An analysis published in 2014 of data from 833,234 people, followed for periods ranging from 4.6 to 26 years, concluded that a higher consumption of fruits and vegetables was associated with a lower risk of death from any cause, especially of cardiovascular cause. Another study, published in 2016, reports the results of a 5-year follow-up of 235,880 people from 10 European countries and concludes that a dietary pattern associated with a lower weight gain is one that includes more plant foods, namely the fruit. Do the Portuguese population eat enough fruit? According to the results of the Inquérito Alimentar Nacional e da Atividade Física held in 2017, the Portuguese population consumes, on average, 6% less fruit than the value recommended by the Mediterranean food wheel. What about the sugar in the fruit? Considering the guidelines of the World Health Organization (WHO) on sugar intake for adults and children, fruit sugar , or intrinsic sugar, it is not what poses a health risk . Intrinsic sugars are those that are part of the structure of intact fruits and vegetables. According to the WHO, the daily intake of free sugar should always be less than 10% of the energy intake (and ideally less than 5%). The free sugars are: Sugar added to food or drinks, either by the manufacturer, by those who cook or by those who consume it; Sugars naturally present in honey, syrups, and fruit juices. Coconut sugar, agave jelly, brown sugar, among others. Eat the fruit alone or with crackers? In the past the recommendation was to accompany the fruit with a source of starch, for example bread or crackers. Today we know that this does not make sense because it promotes hyperglycemia (blood sugar levels above normal). The glycemic index (carbohydrate absorption rate) of the fruit is lower than that of white bread or crackers, as the presence of soluble fiber decreases the sugar absorption rate. So, prefer to eat the fruit alone . As a rule, the fruit can also be accompanied by a natural yogurt or whole grains. Ask a nutritionist about the best strategy for you, considering your goals and health status. Three healthy snacks with fruit 1 serving of fruit + 1 natural yogurt + 1 tablespoon of seeds 1 serving of fruit + 1 tablespoon of fruit oil, for example peanut butter 1 serving of fruit + 1 slice of toasted bread + 1 serving of fresh cheese Drinking fruit juice or eating whole fruit? Drinking a fruit juice, even if it is homemade and without added sugar, is never the same as eating a piece of whole fruit. When we make a juice, we change the nutritional value of the fruit, namely because the fiber, that contributes to not increase the glycemic index, is lost. In terms of the glycemic response, drinking a homemade fruit juice is like drinking a glass of water with sugar. On the other hand, the level of satiety induced by a juice is always lower than that of a piece of whole fruit. So, there is a risk that with fruit juices there is a considerably increase of calories ingested. Therefore, if you have a choice, it is always healthier to prefer whole fruit to fruit juice. Fruit is not hypercaloric? One serving of fruit corresponds to a medium-sized piece or 160 g. An average 160 g apple has about 102 kcal. Four oatmeal cookies are about 72 g and have 342 kcal. And what about fruits that are considered more caloric? 160 g of banana has 166 kcal 160 g of red grapes has 133 kcal 160 g of persimmon has 104 kcal 160 g of fig has 125 kcal 160 g of avocado has 182 kcal Fruits have a low energy value , even those that are considered to be more caloric. Eating fruit is always better than cereal bars, oatmeal or digestive cookies, cakes, among others. Recommendations Try to eat at least 3 servings of fruit per day and of different colors; Try to eat everyday fruits rich in vitamin C; Always prefer to eat fresh and whole fruit; The consumption of juices, even if homemade, should be moderate; Prefer smoothies instead of juices, as they also include the pulp of the fruit; The fruit can be consumed at any time of the day and at any meal; Prefer seasonal and locally produced fruit. Author : Adriana Marques References Freisling H, Pisa PT, Ferrari P, Byrnes G, Moskal A, Dahm CC, et al. Main nutrient patterns are associated with prospective weight change in adults from 10 European countries . Eur J Nutr 2016;55:2093-104. Instituto Nacional da Saúde Dr. Ricardo Jorge. Tabela de composição de alimentos . Wang X, Ouyang Y, Liu J, Zhu M, Zhao G, Bao W, et al. Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies . BMJ 2014;349:g4490. doi: 10.1136/bmj.g4490 Meet the nutrition team from Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
