Some friends say that they just like to eat sweet food. Can we skip the staple food and switch to eating fruits instead

Some friends say that they just like to eat sweet food. Can we skip the staple food and switch to eating fruits instead.

Some friends say that fruits with such high sugar content are more prone to obesity. Can we avoid eating fruits and avoid nutritional deficiencies.

Let's take this article seriously and see if fruits can be avoided.

1 What happens when you eat too much fruit?

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1. Fat prone individuals

This should be the easiest thing for everyone to think of, and it's really possible. After all, fruits can provide energy, and many fruits have high energy levels, such as winter dates, avocados, durians, and bananas. The energy of seven large winter dates is equivalent to a small bowl of rice.

2. Increasing the risk of chronic diseases such as non-alcoholic fatty liver disease

This is all because of fructose. On the one hand, many fruits are inherently rich in fructose, and on the other hand, the sucrose rich in fruits can also be broken down into fructose in the body.

Although fructose and glucose, as monosaccharides, can be directly absorbed into the bloodstream, their utilization in the body is vastly different. Each cell in the body can use glucose as energy, but only liver cells can break down fructose.

If too much fructose is consumed, it can not only be converted into fat in the liver, but also inhibit fat oxidation and decomposition, therebyIncreasing liver fat accumulation may increase the risk of non-alcoholic fatty liver disease.In addition, fructose can also promote the generation of uric acid and free radicals, andEasy to cause insulin resistance[1]

High uric acid not only easily induces gout, but also increases the generation of liver fat through various potential pathways, and free radicals can damage cell function through oxidative stress, leading to metabolic disorders in many cells.

Figure: High fructose increases the mechanism of chronic diseases [1]

2 Is it okay not to eat fruits?

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It depends on the nutrition of fruits and the health benefits of eating them, as well as whether other foods can replace them.

The nutritional advantage of fruit is that it is rich in vitamin C, dietary fiber, potassium, and a variety of phytochemistry, such as anthocyanins - Carotenoids.

1. Vitamin C

Fruits and vegetables rich in VC and their VC content[2]As shown in the table below.

From the table, it can be seen that most vegetables and fruits rich in VC have a VC content between 30-60 mg/100g. Even though these vegetables may lose some VC during cooking, you can still make up for this difference by taking a few more bites. Moreover, those with higher VC contentSweet pepper, colored pepperVegetables can also be eaten raw like fruits, so in the nutritional aspect of VC, vegetables can completely replace fruits.

2. Dietary fiber

The following table lists the dietary fiber content in vegetables and fruits rich in dietary fiber[3]The dietary fiber content of these vegetables and fruits is generally between 3-6 grams/100 grams, including 11 types of vegetables. Therefore, if you don't eat fruits and want to make up for the difference in dietary fiber, priority should be given to these vegetables that are rich in dietary fiber.

Of course, miscellaneous grains, beans, and potatoes, as well as noodles, are also rich in dietary fiber. Replacing them with refined rice and white noodles as staple foods can also increase a lot of dietary fiber intake.

3. Minerals

Calcium: Vegetables can completely replace fruits

This is because the calcium content of kelp, goldenrod, amaranth, rapeseed, Chinese cabbage, coriander, and okra in vegetables is above 100 milligrams/100g, which is an important dietary source of calcium. However, the calcium content of fruits is mostly low, with the highest calcium content of Miyun jujube being only 80 milligrams/100g.

Potassium: Vegetables can completely replace fruits

I organized the potassium content> 250 milligrams/100 grams of fresh vegetables and fruits. There are 22 types of vegetables that meet the conditions, including kelp, goldenrod, lily, edamame, water chestnuts, fresh broad beans, bamboo shoots, red radish, kale, amaranth, fresh peas, fresh mushrooms, water chestnuts, lettuce leaves, water spinach, lotus root, mustard, baby cabbage, colored peppercorns, coriander, small virgin fruit, and mushroom.

There are only 7 kinds of fruits that meet the conditions, namely, dates, avocados, coconuts, jackfruit, plantains, hawthorn and bananas. It must be emphasized that bananas have the lowest potassium content in these fruits and vegetables. Many people think of bananas first when they think of potassium supplementation, which is really a compliment to bananas.

Magnesium: Vegetables can completely replace fruits

I have organized the magnesium content> 50 milligrams/100 grams of fresh vegetables and fruits. There are 10 types of vegetables that meet the conditions, including mushrooms, kelp, green amaranth, goldenrod, soybeans, black ear, spinach, celery leaves, water hair fungus, and cowpeas. The only fruit that meets the conditions is coconut.

4. Bioactive ingredients: Vegetables can completely replace fruits

anthocyanin

Blueberries, mulberries, and grapes are abundant, but purple cabbage can be eaten to supplement.

- Carotene

Mangoes, papayas, oranges, and oranges are rich, but carrots and pumpkins can be eaten to supplement.

Lycopene

100Lycopene520045304100LycopeneLycopene

lutein and zeaxanthin

lutein and zeaxanthin

The above analysis is about whether the nutrients rich in fruits can be replaced. Next, let's take a look at the benefits of eating fruits and whether other foods can be replaced.

Currently, a large number of epidemiological investigations have shown that,Eating more fruits can reduce the risk of cardiovascular disease and lower the risk of digestive tract cancers such as esophageal cancer, gastric cancer, and colorectal cancer.However, eating more vegetables can also benefit from these health benefits. AdditionallyEating more cruciferous and green leafy vegetables can also reduce the risk of lung cancer and breast cancer, and eating more green leafy vegetables and yellow vegetables can also reduce the risk of type 2 diabetes.

From a nutritional perspective, vegetables can also replace fruits, and if you don't eat fruits for a month, it won't be much better.

But fruits are rich in citric acid and malic acid, which endow them with unique acidity. In addition, the sugars and various aromatic compounds it contains make the fruits sour, sweet, and fragrant, which I really cannot refuse.

3 If you want to eat fruits, how much is recommended?

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Dietary guidelines for Chinese residents are recommendedEat 200-350 grams per dayFruits, one kiwi fruit is about 100 grams, and one medium-sized apple, peach, or orange is about 250 grams, which adds up to 350 grams.

I find it difficult to give up the sweet aroma of fruits, so I try to eat according to this amount. What about you?

reference:

[1]MaiBH,YanLJ.Thenegativeanddetrimentaleffectsofhighfructoseontheliver,withspecialreferencetometabolicdisorders.DiabetesMetabSyndrObes.2019May27; 12:821-826.doi:10.2147/DMSO.S198968.PMID:31213868; PMCID:PMC6549781.

[2] Yang Yuexin. Chinese Food Composition Table, 6th Edition, Volume 1 [M]. Peking University Medical Press, 2018

[3] United States Department of Agriculture https://fdc.nal.usda.gov/fdc-app.html#/?component=1079

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