Sweet, sour, juicy, nutritious fruits are a very important part of our daily diet, and as a result, there is always some gossip about them, both online and in the rumors. The most lethal point of rumors is that even if they don't take it seriously at the beginning, if they hear more, their hearts will begin to accept it slowly. Today, we will list some fruit rumors that have been spread for a long time and have a large impact, and we will distinguish the true and false with you.
01
Fruit with a lot of acid, do not eat it on an empty stomach?
Can't generalize!
As for whether you can eat fruits with more acids when you are on an empty stomach, this question cannot be generalized. For example, apples belong to fruits with more acids, but some people eat an apple when they are hungry, not only will not feel gastrointestinal discomfort, but also reduce energy intake, to a certain extent, play a role in weight loss. However, people with a bad gastrointestinal tract will precipitate with stomach acid reactions due to certain specific components of the fruit, such as tannins, after eating apples on an empty stomach, and then produce some discomfort. For example, pomegranates and tomatoes, both contain some ingredients that stimulate gastric acid secretion or react with stomach acid to form precipitates, for friends with a bad gastrointestinal tract, we recommend that you should try to avoid eating fruits with more acid on an empty stomach.
02
In order to ensure nutrient absorption, should you eat fruit before eating?
Run off at the mouth!
There is a saying circulating on the Internet: "Eat first and then eat fruit, fruits are blocked by the meal, can not be directly digested, but the fruit itself is easier to rot and deteriorate than the meal, and when it is the turn of fruit digestion, nutrition is lost and deteriorated, and the rest is dross." This still graphic-sounding argument is incorrect. Combined with the above one, if you can't eat fruit on an empty stomach, and you can't eat fruit after a meal, then ask, when should you eat fruit? Obviously, there is a logical problem here.
Further discussion, what is the conflict between eating and eating fruit? If there is, it is that the stomach capacity is limited, and which one eats more, the other cannot eat. The main ingredient of the fruit is water, followed by small amounts of carbohydrates, proteins, fats, and trace amounts of water-soluble vitamins and minerals, and there is no direct link between the digestion and absorption of these nutrients and eating a meal.
For some special groups, such as diabetics, it is recommended to eat a small amount of low GI (blood glucose rise index) fruits between meals, on the one hand, a small amount of dietary fiber in fruits helps to delay the digestion and absorption of easily digestible carbohydrates in staple foods, on the other hand, the timely and appropriate amount of postprandial fruits is also crucial for the nutritional balance of diabetic patients.
03
Fruit skin pesticide residue too much, can not eat?
Rest assured!
You must have heard a tongue twister: "Eat grapes without spitting grape skins", peeled fruits, can their skins be eaten in the end? Many people choose not to eat it because they are worried about pesticide residues. In fact, for water-soluble pesticides, after careful cleaning, there will be no residue of substances harmful to human health. The Ministry of Agriculture and Rural Affairs, together with the National Health Commission and the State Administration of Market Regulation, recently issued a new version of the "National Standard for Food Safety Maximum Residue Limits for Pesticides in Food", which also stipulates the dosage of pesticide residues more strictly from the level of laws and regulations, so everyone does not have to worry too much about the problem of pesticide residues.
From a nutritional point of view, the peel of the fruit usually contains more dietary fiber, phytochemicals and other substances that are beneficial to health than the pulp, so it is recommended that the edible peel in the fruit can be eaten under the premise of cleaning.
04
How much fruit is the most appropriate to eat?
Half a pound a day, have you reached the standard?
There are also many misunderstandings about how much fruit should be eaten. Some friends who have the need to lose weight believe that the more fruits they eat, the better, so that they can reduce the intake of staple foods, which in turn helps to slim down and lose weight. First of all, the use of fruit instead of some staple foods is indeed conducive to energy control, but it is not the more fruit to eat, the better. As we mentioned earlier, the nutrients in the fruit are mainly water and a small amount of carbohydrates, etc., long-term only eating fruit will lead to insufficient intake of some nutrients such as protein, vitamin A, B vitamins, etc., but it is not good for health.
Some friends believe that the sugar content of fruits is extremely high, and eating fruit without eating will make them fat. People with this kind of cognition confuse the association between sweet and fat, believing that sweet means high energy, and eating it will become fat. In fact, fruits of equal weight are much less energetic than staple foods. Therefore, there is no need to worry about eating fruit and getting fat.
It should be noted that the Dietary Guidelines for Chinese Residents point out that the recommended intake of fruits for mainland residents is 200-350 grams (about half a catty) per day, and the average intake of fruits for mainland residents is far from this standard. It is also recommended here that in daily life, you should increase the intake of fruits in moderation to meet the body's needs for a balanced diet.
05 Out-of-season fruits are unhealthy?
Diversity should be maintained!
With the improvement of living standards, the choice of fruits is really getting wider and wider. Regardless of the season, as long as you are willing to spend money, any fruit can be bought at any time to taste it. In particular, when many elderly people buy fruits for grandchildren of the next generation, they are willing to spend a lot of money to buy off-season fruits, and many people disagree with this, on the grounds that off-season fruits are unhealthy.
We recommend that consumers should focus on buying seasonal, locally produced fruits when choosing fruits, while maintaining the diversity of fruit types. It is also inaccurate to assume that there will always be unhealthy factors in the cultivation of out-of-season fruits.
There is no necessary link between whether there are unhealthy factors in fruits and vegetables and whether they are planted naturally or in greenhouses. With the promotion and application of modern agricultural technology, the greenhouse planting fruit technology is becoming more and more mature, all preservatives, food additives, plant growth regulators, as long as the relevant national standards allow the use, and in the prescribed amount, there is no harm to human health. Author | Guo Xiaohui, Lecturer, College of Food Science and Nutritional Engineering, China Agricultural University
Audit | Is superb Associate Researcher of the Institute of Nutrition and Health of the Chinese Center for Disease Control and Prevention
Bibliography:
1.《中国居民膳食指南（2016）》2.《GB 2763—2019食品安全国家标准 食品中农药最大残留限量》3.Liu, R.H. Health-promoting components of fruits and vegetables in the diet. Adv. Nutr. 2013, 4.4. Aune, D.; Giovannucci, E.; Boffetta, P.; Fadnes, L.T.; Keum, N.N.; Norat, T.; Greenwood, D.C.; Riboli, E.; Vatten, L.J.; Tonstad, S. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality-A systematic review and dose-response meta-analysis of prospective studies. Int. J. Epidemiol. 2017, 46, 1029–1056.5. Slavin, J.U. of M.; Lloyd Beate, P.N.G.R. Health Benefits Of Cassava-Karrapendalam. www.yadtek.com › Heal. › Diet Nutr. 2012, 3, 506–516.
(Scientific debunking)