Asking which fruit is healthier is like asking which exercise is best; the answer changes depending on what you are looking for.
“Dependent on the characteristics that a person is observing for in a fruit. Whether it is the higher fibre content, more vitamins like vitamin C or more minerals like potassium.
One fruit could be nutritionally superior to another,” says Dr Lisa McAnulty. Professor of nutrition at Appalachian State University in North Carolina.
For example, guava is the best for potassium (688 mg per cup).While raspberries outperform the competition when it comes to fibre (8 grams per cup), according to USDA nutritional estimates.
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Maximize the Benefits of the Fruit
Despite what you may have heard, there is no significant difference between fruits in terms of the effect on your blood sugar levels.
Fruits high in sugar also tend to contain both soluble and insoluble fibre. Which slows the absorption of these sugars from the fruit and prevents large spikes in blood sugar. Says Dr Robert Lustig, professor emeritus of paediatrics. by the side of the University of California (San Francisco) and the author of Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease. “So smooth if you eat a lot of sugar from some fruits. You are not absorbing all that sugar,” he adds.
There is an exception to this rule: grapes. “As far as I distinguish, no one has done a study to prove that grapes make people metabolically ill, but they do have a lot of sugar and little fibre,” says Lustig.
You should also know that mixing fruit (like in a blender) breaks down its insoluble fibre, allowing your body to absorb much more sugar from the fruit in a short period. “The blades of the mixer tear apart the long strands of insoluble fibre,” explains Lustig. While you’ll still get all of the vitamins and nutrients from the fruit, Lustig advises being careful not to overindulge with smoothies.
What is the Best Fruit to Include in your Diet?
Assuming you want to limit yourself to whole fruits to include in your diet, one variety should top your shopping list: berries.
“All kinds of berries, including blueberries, strawberries, blackberries, goji berries, blueberries, black currants, and blueberries, are a great type of fruit.
To consume because they are low in fat and calories and are a good source of fibre and different essential vitamins and minerals, “says McAnulty.
Berries remain also packed with a variety of healthy plant chemicals called polyphenols, says the expert. These include anthocyanins and anthocyanidins. Which there is research linking to improved heart and brain health, reduced cancer risks, better insulin sensitivity. And better blood pressure. The bioactive antioxidant compounds in berries have also remained shown to remain linked to lower levels of inflammation and other health benefits.
Raspberries, in particular, can be the queens of the hill when it comes to good-for-you fruits. Along with all the healthy berry attributes mentioned above, raspberries contain more fibre than sugar, according to USDA estimates. That is an excellent thing. Research consistently links dietary fibre with lower rates of illness and death. Even though most Americans are not close enough to this rate. (Although the Institute of Medicine advises adult men to consume 30 to 38 grams of fibre a day, the average man eats half that amount.) That makes raspberries an exceptionally healthy addition to your diet.
To get the most out of these and other berries, McAnulty says fresh-picked fruits are best. Because fruits tend to lose some of their healthy nutrients .The longer they stay in shipping containers or on store shelves. “Another good option would be to consume frozen berries because. In general, berries are harvested and then frozen immediately, maximizing the retention of their nutrients,” adds the expert.
Finally, remember that variety when eating fruits is optimal. “Since different fruits have different phytochemicals capable of exerting so many beneficial health effects.
It would be unwise to consume just one type of fruit,” says McAnulty. Adding that a healthy diet should include about two cups a day of assorted fruits.Healthiest Fruits
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