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May 3

‘I’m a dietitian here’s why these common diet myths don’t hold up’ – BBC

Diet Comments Off on ‘I’m a dietitian here’s why these common diet myths don’t hold up’ – BBC

In recent years, fruit has become unnecessarily villainised because of the type of sugar it contains. Fructose is a naturally occurring sugar found in all fruits, and while research has suggested that a high intake of fructose is linked with an imbalance of cholesterol levels, high blood pressure and heart disease, its important to take a closer look before you consider any changes to your diet.

There are two important points to explore here. Firstly, most of these studies have been observational so we cant yet be sure that fructose alone causes these effects. Secondly and perhaps more importantly these studies mainly investigated the effects of high-fructose corn syrup (HCFS) which is completely different from the fructose found in fruit.

The sugar in whole fruit is contained within its cell structure so is not classed as free sugar, which is the type that many of us need to be mindful of. Free sugars are the kinds that are added to food or drink to sweeten it, and the type you find in juice, syrup and honey.

In fact, consuming fruit alongside vegetables has been associated with having a reduced risk of developing conditions such as high blood pressure, heart disease and some cancers.

Plus, fruits are a great source of vitamins, minerals, phytochemicals and fibre all of which are important for good health.

We should aim for at least five portions of fruit and vegetables a day. Fruit juice does contribute towards our five-a-day, although only ever as one portion no matter how much you drink. Its important to remember that the fibre is mostly removed in these drinks and the natural sugars count as free sugars (because of the juicing process the same goes for fruit smoothies). So, we should have no more than one small glass (150ml) a day.

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'I'm a dietitian here's why these common diet myths don't hold up' - BBC

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