Fruit and Vegetables: Not one and the same

January 24, 2013 By Leave a Comment

We all grew up hearing that we need to eat our fruit and vegetables. We go to the fruit and vegetable shop or the fruit and vegetable section of the supermarket. Fruit and veg are so often mentioned hand in hand you’d be forgiven for thinking they were one and the same but like salt and pepper they are very different. Lets have a look at their similarities and differences before diving into some practical recommendations

The similarities. Both vegetables and fruits are very nutrient dense. They provide a great deal by way of vitamins, minerals and anti oxidants and the more varied your intake (diferent coloured vegetables and fruits) the greater spread of these vitamins, minerals and anti oxidants. This is well established and is the basis for the recommendation to eat your fruit and veg.

The Differences: The biggest difference between fruit and vegetables is that fruit contains significantly higher levels of  fructose or ‘fruit sugar’. Too much sugar can lead to fat gain by blocking the fat burning pathway (your body burns the dietary sugar and carbohydrate instead of stored body fat) contributing to making you a sugar burner instead of a fat burner. Also, fruit sugar must be converted to glucose in the liver instead of in the stomach like other sugars and carbohydrates which can be converted into glucose in the stomach. This is a slower process and is not ideal as the liver is the place where excess carbohydrate is converted into fat.

 

 

 

 

Practical implications:

  • If fat loss is your goal try to eat more vegetables and less fruit. You will still be getting the vitamins, minerals and anti oxidants but without the sugar. Aim to keep fruit to 0-2 pieces per day. Lunch and dinner are often the only meals where people eat vegetebles. Explore ways of incoproating vegetables into breakfast and snacks as well. For instance mushrooms and peppers in the omelette at breakfast and carrot or celerty sticks, diced cucumber or a mini salad for the carbohdrate component of snacks.
  • Irrespective of your goals avoid fruit juices and smoothies. Even the fresh ones often contain the sugar of multiple pieces of fruit and are comparible to soft drink in terms of sugar content.
  • For athletes looking to replenish depleted muscle glycogen stores after an intense anaerobic workout aim for starchy carbohydrate sources such as pumpkin, sweet potato or potato. The carbohydrates from these sources can be absorbed directly into the blood stream and then on to the muscles (yippee!) whereas fruit sugars need to go to the liver first for processing into glucose. (not as good).

The bottom line: Veges are excellent for you and should be a consistent staple of your diet. Fruit has hidden sugars that make it a moderation food particularly if you desire fat loss.

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Berry and Nut Muesli Slice

July 12, 2012 By 1 Comment

When I look at my clients’ food journals my heart sinks when I read that they had 1-4
muesli bars in a day. I always ask why and the answer is the same. “I didn’t realise how
much sugar there is in a bar, what a shame because it is sooooo convenient”. Try this
much healthier Berry and Nut Muesli Slice. Just remember to bring it with you.

Berry and Nut Muesli Slice
(makes 12-15 slices)

Ingredients
2 cups almond flour
½ tsp baking soda
¼ cup goji berries
8 drops liquid stevia
½ cup mixed seeds, pumpkin, sunflower, sesame
¼ cup pistachios roughly chopped
¼ cup dried apricots, cut into 2.5 cm pieces
Pinch sea salt
1 large egg

Method
Heat oven to 180° C and line a baking sheet with baking paper.
Combine baking soda, fruit, nuts and seeds, sea salt and almond flour in a bowl
In a separate bowl beat egg and add liquid stevia. Mix wet ingredients into dry and
form the mixture into a dough with hands.
Shape dough into a rectangular shape about 2 cms thick.
Cut dough into slices and bake for 15 mins.

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Is fructose bad?

September 15, 2011 By Leave a Comment

There is a lot of confusion about fructose and whether fruit is bad for us… what is the truth? I’m going to set a few things straight.

What is Fructose?

Fructose is the sugar found naturally in fruit and some vegetables, and can be used as a source of energy. It doesn’t have an effect on your blood sugar levels, and therefore doesn’t spike your insulin. This is because it is processed by the liver.

Is it bad for me?

Too much of anything is bad, but if you’re eating only a couple of pieces of fruit a day your liver will easily be able to process it and you will use it as energy. If you have too much fructose at one time (as in a fruit binge or any man-made products that  have high fructose corn syrup (HFCS) in them), it will over load your liver and any excess will be sent into your blood as little fat molecules, called triglycerides.

Why is this bad?

Well…there are many reasons, a couple include:

1. Appetite control signals not working properly leaving you hungry and unsatisfied, craving for more food and so the vicious cycle begins.

2. High levels of triglycerides in your blood increase your risk of heart disease and other metabolic disorders like insulin resistance, which can lead to type 2 diabetes.

High fructose corn syrup can be put into the same category as table sugar when it comes to whether these two are bad for us… the answer is yes. Fructose will be processed by the liver no matter where it comes from but the problem is that foods with high fructose corn syrup or concentrated fruit juice as sweeteners have TOO MUCH fructose that the body cannot handle it. This overload is what throws out hormonal messages, making your brain think you’re still hungry and leading to too much fat in the blood.

Some evidence shows that HFCS (or whatever new names industry has come up with to disguise it as) actually causes you to eat more because it blocks the full signal telling you when to stop eating, and this is believed to be what the food companies want so that you buy more of their foods.

Full signal broken = still hungry = keep eating more of the same = still not full = eat again ====> overweight and obese

So it’s not fruit that is the problem… it’s genetically modified variations and the quantities we eat!.

What foods have too much fructose?

Anything processed or man-made… fructose and fruit concentrate sweeteners are sneaking into everything from soft drinks, bread to chocolates and lollies and even flavoured yoghurts! Anything with a food label generally has some kind of sugar or sweetener, either avoid all packaged food or have a read before you buy so you can limit the amount of sugar you eat. Switch to lean protein, plain dairy, veggies, a couple of pieces of fruit and plentiful good fats and you will keep your liver and hormones happy!

Take Home Message

Stick to unprocessed, natural foods that don’t have packaging or nutrition labels and you know you won’t be eating vast amounts of sneaky high fuctose corn syrup. Eat fruit in moderation, using the wonderful wide variety of seasonable vegetables we have available to us as you favourable carbs. This way your liver won’t be overloaded and your hormone levels will remain in balance.

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Is Organic Better For Me?

April 14, 2011 By Leave a Comment

Whorganic foodat does Organic REALLY mean? Should I be eating organic food? If it’s organic does it mean it’s all good for me? There are some myths and misconceptions that need to be ironed out…

Organic food is of higher nutritional quality and can have a superior taste to genetically modified foods but this doesn’t mean that non-Organic foods are bad for you, non-Organic fruit and vegetables will still give you vitamins and non-Organic meat will still give you protein, but yes Organic is better quality and can be good for you.

A Word of Caution…

On the other hand, not all Organic foods are good for you… Organic chocolate is still chocolate and still unhealthy!

Organic food is proven to have many benefits (listed below) but… you will only reap the benefits if you choose to eat good quality foods in the right portion sizes. Organic certification doesn’t give you free reign to eat as much as you like of any Organically labelled food and still say that you are eating healthy.

For example, sugar is bad for you and will always be bad for you – just because it has an Organic label does not mean it is suddenly good for you and you’ll lose weight if you eat it. Sugar and grains are still pro-inflammatory foods, high in unfavourable carbohydrates, EVEN when labelled as Organic.

If you follow the Ignite Way of Eating choosing good quality varieties of lean protein, favourable carbohydrates from fruit and vegetable and good fats in the correct ratios and the foods you buy are Organic or locally grown the majority of the time, you will be better off than someone not eating Organic foods. But if you choose to eat ANY food that is Organic without limiting portions, you will be unhealthy and not lose weight.

If you want more information read on…

What is Organic?

The basic principle of organic farming is to produce food of the highest nutritional quality possible without using artificial fertilisers or man made chemicals. To be certified as Organic a food must meet certain production standards not just during farming but also during handling.

So the idea is to create products that grow by “working with nature” rather than against it and because Organic farming recognises that nature has been successful is producing and maintaining life for millions of years it makes sense to farm as close to nature intends as possible.

People believe that Organic food tastes better and research is showing that the nutritional quality, taste and storage life are being improved through Organic farming. But Organic food must be looked after at all stages of production, even once you have bought it… food handling at home and even care when taking it home are important for all foods, especially Organically grown foods. Organic food is more delicate, and therefore more easily damaged, so the external appearance of the food may look spoiled even if the quality of the food is not.

What are the Benefits of eating Organic?

  • Increased nutritional quality;
  • Improved taste due to increased nourishment during farming;
  • Supports local small farmers;
  • Keep your food free of cancerous chemicals;
  • Protect the farm workers from chemicals;
  • Decrease carbon footprint.


So What Should I be Eating?

Just because a food is certified Organic does not mean it is “healthy” and does not mean we can eat as much as we like! Portion control is always the key and some bad quality foods should be avoided all together (i.e. sugar and grains). Just make sure you choose Organic foods when possible but so long as you don’t assume “Organic = Good” for all foods you’ll be fine, stick to the fresh, unrefined and raw foods where possible.

Remember QUALITY and QUANTITY!

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Vitamin C: Your Flu Fighting Friend

March 31, 2011 By Leave a Comment

Everyone knows vitamin C’s main function is to boost your immune system and help fight colds and infections… but what else can this special little vitamin do for you

It helps protect your cells from free radical damage, lower your risk of a number of cancers and regenerates your vitamin E supplies as well as improving absorption of iron.

Why do I need vitamin C?

Vitamin C, also known as Ascorbic acid, is vital for fighting infection and keeping cells healthy. Most animals can make vitamin C within their own cells, humans can’t make it and also don’t keep any stores within their bodies so it needs to be eaten regularly to maintain adequate immune function.

Where can I find it?

This vitamin is found in large quantities in raw capsicum, broccoli, kale, cauliflower, and berries of all kinds. Other sources include lemons, brussels sprouts, papaya, chard, cabbage, spinach, kiwifruit, snow peas, oranges, grapefruit, limes, tomatoes, zucchini, asparagus, celery, pineapples, lettuce, watermelon, rockmelon, fennel, peppermint and parsley.

How much should I have?

The recommended daily intake for men is 90 mg and for women is 75 mg. The vitamin cannot be stored for later use in the body because it is not fat soluble, therefore it must be consumed everyday. To make sure you are getting your suggested daily quota of vitamin C, you should be aiming to eat a combination of fresh fruit and vegetables especially including berries, capsicum and broccoli.

What happens if I don’t get enough?

Deficiency of vitamin C shows itself with many varying side effects. A few common symptoms include a decrease in wound healing rate, easy bruising and a decrease in the ability to fight infection, therefore colds and lung infections are usually a telltale sign that there is not enough vitamin C in a persons diet.

Extreme deficiency can lead to scurvy, which includes bleeding gums, weakened teeth and skin discolouration. Swollen and painful joints, anemia and possible weight gain due to slowed metabolism are also signs of low vitamin C diets.

What happens if I have too much?

Toxicity of vitamin C is extremely rare, as with most water soluble vitamins, any extra supply in the body will be removed in the urine. An upper limit of 2000 mg has been set, but only for supplemental vitamin C as opposed to vitamin C from real food.

Supplementation

Supplemental vitamin C is usually combined with minerals or chemicals (like flavonoids for example) for people with sensitive stomach or as in the case of flavonoids to increase absorption of the vitamin. As always, getting the vitamin from real and raw food sources should also be your first choice!

So, all you need to remember is…

Vitamin C can be found in many fresh fruit and vegetables and should be obtained on a daily basis for a healthy immune system and to helps fight colds and cancers. Supplements are available but fresh is best and deficiency can lead to scurvy, to avoid this make sure you have your mixed berries every morning and a mix of colourful vegetables at lunch and dinner.

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New Season – New Beautiful Spring Fruits and Vegetables

October 7, 2010 By Leave a Comment

Today I want to tell you the importance of eating fruit and vegetables that are in season. We are heading into warmer weather, Spring is here and Australia’s beautiful fruits and vegetables are just around the corner.

As you enter the grocery store you get hit with a wall of different choices. They’re choices that our ancestors never dreamed of. You can get any fruit and vegetable at any time of the year. You can get strawberries from Scandinavia in June, broccoli from the UK in March – the list is endless. So why would we want to give up our favorite fruits and vegetables when they’re not in season?

Because it is better for you and it tastes better.

If you decide to buy fruit and vegetables that are NOT in season here are just a few things to think about:

•    They have to be brought to you across long distances, maybe even from the other side of the world. There might be fruits and vegetables at your local supermarket that travelled between 1500 and 2500 miles before they get to you. Think about how you feel after a long trip on the plane, not very fresh, the same thing happens to fruit and vegetables.

•    They are picked while still “growing” to ensure that they don’t get too ripe during their Marathon transportation. Not only does this affect the fresh taste and aroma of your fruits and vegetables, it also causes a huge loss in vitamins and nutrients. As the nutritional value comes from the stem of the living plant, once harvested the fruits and vegetables are at their peak of nutritional value.

•    Sometimes it takes day’s upon days for the “fresh” fruit and vegetables to land in your grocery shop and then a further couple of days before you buy it. For every day the produce is being shipped to you, the consumer, there will be a loss of important vitamins and nutrients.

Therefore, I suggest that you take a step back in time when you are shopping for fresh produce.

Find your local vegetable stand, maybe go for a Sunday drive and stop at a farm that sells fresh farmed eggs and pick up a dozen or stop on a farm that grows their own fruit and vegetables. If you don’t have a car and live in the city go to the local grower’s market.

If you put some effort into your fruit and vegetable shopping your health and body will thank you.

Enjoy the freshness of picked fruit and vegetables that are locally grown and freshly harvested.

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