Using Fruit For Maximum Benefit
Posted on 7 September 2009
Fruit? Its something that many of us love but don’t know how to utilize it properly, either eating it at the wrong times or not eating it at all. The reason for this post has been due to the recent talk around the fitness blogging world (See TTP and This….) about Fructose and the damage it can do to the body. Although this mainly applies to HFCS it is still relevant to fruit intake. Its not that fruit is bad but rather it needs to be utilized correctly in order to be of maximum effect and allow your body to enjoy the anti-oxidant benefits whilst still enjoying taste….
The Best Fruits - To eat are some of the more fibrous one’s out there which are high in Anti-Oxidants and other Nutrients.
- Blueberries
- Strawberries
- Blackberries
- Apple
- Prunes
- Apricots
- Plums
Go for freshness and local fruit when you can. As you can imagine having an Apple that’s been shipped thousands of miles isn’t going to be as nutritious or tasty as one from a local farm. Look for what is in season as well this should be pretty easy if you stick to local fruits, Organic is also good but its more important to get stuff that is local and in season.
Which Fruit With Food? Fruit is great to compliment food or to finish a meal with. I would recommend sticking to more watery fruits with meals. Things like Melon, Grapes, Berries, and Citrus are a great choice a blend in well with things like salad or go down nicely as a desert to finish a meal. On the other hand some fruits like Apple’s and Bananas are too solid and starchy to have with other cooked foods and will be left to ferment in the stomach. Try eating Apple’s on their own or with nuts and seeds….
When to eat - I wouldn’t say that the time of day you eat fruit is of the upmost importance but it certainly does go down better either first thing in the morning or after exercise, at both of these times your liver will be empty and thrive on the fruit replenishing your body. It’s also funny that at both these times you will probably naturally crave fruit. Personally I love fruit in the morning or mid afternoon but not so much in the evening or after a big meal.
How Much is Too Much? This is a tricky question as we can certainly over do our intake of fruit. I have seen a lot of people try and compensate their bad eating by eating extra fruits like bananas and gorging on grapes, Although you could do worse this isn’t the best thing to do especially if you eat a diet high in carbohydrates as it will lead to a fructose overdose which can lead to fat gain and a fatty liver…
What I would say it to drop all sugar containing beverages from your diet (Soda, fruit juice etc) then start to cut down on starchy carbohydrates and replace them with the fruits mentioned above. After a while you will find that your cravings for fruit will level out leaving you with a good portion of fruit each day but without overdoing it. As they say at CrossFit.
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.”
Notice “Some Fruit” you will probably also find you will function better eating this way, plus eating 1-5 portions of fruit a day will provide you with plenty of anti-oxidants and minerals especially if you stick to local fresh stuff and emphasize berries. It’s a enjoyable experience to forage for fresh and local fruit through farmers markets or even picking your own like this…..
Some Fruit Ideas - I like to start the day with a bowl of blueberries and nuts plus a cup of coffee (http://twitpic.com/cyl0n) especially if I have the time. Its a great way to start the day and offers a healthy alternative to a bowl of sugary breakfast cereal. It goes great when sprinkled with flax seed and coconut flakes. Its a really easy reciepe that I picked up a while back from Craig Ballantyne (http://tinyurl.com/blueberrybowl)
Using fruit with salad is easy. Try throwing some chunks of chopped up Apple over a salad with chicken, avocado and balsamic vinegar it makes for an amazing dish as the sweetness of the Apple off sets the other flavours. Things like strawberries or chunks of grapefruit also go very well with all kinds of salad.
Another tip is to buy Melon’s when they are in season (and cheap) and keep them in the fridge in a container (chopped up and ready to go) this gives you access to a great snack plus melon compliments cured meats very well. Melon and Parma Ham is a great way to start a meal. A simple fruit salad of melon and fresh mint chopped up is amazing!
Snack on fruit with nuts for a great on the go snacks. If you always keep a bag of nuts on hand simply grabbing an apple in addition is simple and delicious between meals. Keep pomegranate on hand it really is the swiss army knife of fruit; great on its own or over a salad. Having a pot in the fridge will come in handy.
Fruit - Is a awesome food which if used correctly just gets better. See fruit as something to add flavour and variety to your diet not a fundamental/core part of it. Experiment with fruits and listen to your cravings for fruit, you may find you crave oranges when you have a cold coming on or feel like a chunk of watermelon after a hard workout. Your body is smart and will call on what it wants especially if you have a well calibrated body through a healthy diet and lifestyle….
So there is no need to overdo fruit in order to be healthy, in fact overdoing fruit can be unhealthy. Stay fresh, Stay local and you will enjoy the best of both worlds….
Comment by Grok
7 September 2009
As usual, nice thoughtful write up Chris.
It’s really easy to go overboard on fruit, especially if you’re packing it into things like smoothies with honey etc… That sugar really starts to add up.
I been wondering something lately. Why do we always hear “diet high in fruits & vegetables”. Shouldn’t it be the other way around?
@ Grok: I agree it should be the other way around, that’s why I like to CrossFit prescription for eating. As for fruit adding up in smoothies is a typical example, what people think are healthy can easily turn into a sugar bomb thanks to all the added honey, agave, banana’s and mango that smoothies seem to have.
Comment by Yummy
7 September 2009
Fresh local fruit with nuts is one of my favorite snacks/desserts. Great post!
Comment by Jane
8 September 2009
Good post, although I don’t agree with all of what you said.
I am currently eating high fruit with some green juices. That’s all I eat really, fruits. I am doing this since a bit more than 5 months now. My digestion has never been better. My body fat melted away and my cellulite is almost all gone. I had and still have the best and most amazing body transformation.
Before that I was vegetarian for many many years, then I was eating the typical bodybuilding diet, followed by eating keto style, then followed by eating paleo/primal. With all those fruit fearing “diets” I never achieved what I did on a almost exclusive fruit diet.
I feel great, alive and I wouldn’t wanna change it.
Don’t fear the fruit or the fruit sugar. Just make sure you eat your fruits ripe. Fruit is natural food and there is no insulin spike at all. I measured it myself. Nature’s food don’t spike insulin at all. Insulin spikes only happen with man made foods.
And ripe fruits should only be eaten on an empty stomach.
Take care
Jane
Comment by Elliot Wilson
8 September 2009
You can’t really go wrong with fruit IMO. Sure, stay away from grapes if you can, but most of the others are fine. As long as you’re not consuming refined sugar I doubt that you’ll run into too many problems with any fruit.
My one word of advice however, stick to seasonal fruit. Our bodies were not meant to consume summer fruit in the winter, and winter fruit in the summer. The same goes for sleep right, you should sleep more in the winter than you do in the summer, we’re just wired that way.
Comment by pjnoir
8 September 2009
I try to eat ONLY what is in season locally. Just because something is “good for you’ doesn’t mean more is better. And if it is processed and packaged means it isn’t real fruit. I eat plenty of self picked blueberries in the summer but before the apples are ready- I will fast from all fruit for two weeks. Less is more.
Comment by pjnoir
8 September 2009
Sorry Jane, I’m diabetic and test my BGs all day long. Nature food and certainly fruit like peaches, grapes, melons, oranges will spike insulin greatly- as does does natural gains like rice, corn and wheat. Natural CLEAN foods are the key but thinking that being natural is okay is a bit navie. If that was the case, diabetes would be cured.
Comment by Nazim Khimani
9 September 2009
Really interesting article, man! I was actually thinking of becoming “raw” or like fruitarian or something. Do you have an opinion on that?
@ Nazim: Personally I cannot see any benefit to becoming a fruitarian. It makes sense that we have been created to eat a diet with a wide range of variety, colour and texture and that would point towards a more Evolutionary diet of vegetables, nuts, seeds, fruits and lean meat plus varying spices and condiments. Sure eat your fruit but try to edge towards a more rounded diet.
Comment by Kaizan
9 September 2009
Great post! Just discovered your blog. Very detailed and thoughtful post!
I must say, I hear a lot of people say that they will improve their diet by eating lots of fruit.
Its interesting to hear another perspective.
@ Kaizan: Glad you enjoyed it. I tried to clear up some confusion over the whole fructose/fruit saga going around at the moment. Hopefully you learnt some good tips on how to make the most of fruit without over ding it.
Comment by Fredrik
9 September 2009
I try to follow your writing. And also the writings on lifespotlight, marksdailyapple and fitnessblackbook. And it all makes sense when it comes to dieting and training for health. The paleo focus seems logical.
But. When I read the arguments on waisays.com that also makes sense.
According to waisays we don’t have to be afraid of carbs in moderation, not even the ones coming from refined sugar (which is still half fructose, half glucose, the same as most fruits I guess) as long as we don’t overdo the intake and try to combine it with fat. And by that adjusting the glycemic load.
It’s more important to try to stay clear of grains and heated proteins.
I think that waisays.com is really interesting and would like to hear your opinion.
Comment by Michael - The Fat Loss Authority
11 September 2009
Fruit is a tricky one for me.
I used to eat fruit at all times of the day. As soon as I restricted it to mornings and afternoons, I noticed an improvement in my physique.
It’s one of those foods that is easy to over-eat and I’m glad you took a more cautious approach to the subject.
Mike