Victor Acosta,
Nutritionist, RD, Ms. ED, CDN, TVI with more than 20 years serving the community in NY
Fruits are part of a nutritional diet for human beings. Fruits give us four very important elements that are synonymous with health: fibers, vitamins, water, and antioxidants.
- The fibers help regulate the function of our gastrointestinal tract and help prevent and remedy constipation. Also, the fibers help reduce the level of cholesterol in the blood, the diverticulitis, hemorrhoids, and increase satiety (i.e., one feels less hunger).
- Fruits give us vitamins. You need to consume more than three fresh fruits every day. The body needs vitamin C to produce collagen, a protein necessary for the healing of wounds. It also helps the absorption of iron in the blood and contributes to the smooth functioning of the immune system.
- Fruits contain water, which facilitates the elimination of toxins from our body and keeps us hydrated.
- Fruits contain antioxidants, which protect us from diseases related to the degeneration of the nervous system, cardiovascular diseases, and even cancer.
Diabetes is a group of diseases characterized by high levels of glucose (sugar) in the blood. This is the result of a deficient production of the hormone insulin, an inappropriate action of insulin, or maybe both.
Fruit juices and smoothies contain a lot of fructose. Fructose converts quickly into glucose (sugar) and easily raises the level in the blood. People with diabetes and pre-diabetes should avoid the consumption of fruit juice and smoothies, but can eat any kind of fresh fruit.
The British Medical Journal published a study in August 2013 on the consumption of fruit juices. The study found that those who drank one or more servings of fruit juice a day had a risk of 21 percent higher to develop type 2 diabetes compared those who did not. The study is titled “Fruit consumption and risk of type 2 diabetes: Results from three prospective longitudinal cohort studies.” Don’t be fooled with fruit juices and smoothies, which increase the risk of type 2 diabetes and becoming overweight. Victor Acosta, NutritionistBoston Road Medical Center Bronx NY(718) 569-8998
