They are a mine of benefits for the body, but can harm us if consumed in excess. A dietician nutritionist gives us the right amount of fruits to consume per day.
Fruit can be eaten at any time of the day for breakfast, dessert or as a snack. Rich in vitamins and a source of fiber, they promote satiety and regulate transit, especially in cases of constipation. But if consumed excessively, they can cause the opposite result. So how much can we take per day?
Three to four servings of fruit a day
Fruits are necessary for the proper functioning of our body, but dietician, nutritionist Barbara Martin Goncalves warns. a healthy individual should not exceed three to four fruits per day. “One portion is equivalent to about 200 grams of fruit,” says the specialist. Specifically, it corresponds to, for example, two kiwis, one apple, half a banana or even 15 to 20 grapes.
Consumption should be moderate because the sugar in fruits, fructose, increases blood sugar levels (blood sugar levels) when consumed in excessive amounts. For example, a banana provides 15 grams of sugar, when the WHO recommends no more than 50 per day. “If we consume five or more servings per day, the development of diabetes can be beneficial in the long run, even for an individual who does not consume other sugary products,” explains Barbara Martin Goncalves. The latter also recommends accompanying the fruit with a small handful of oil seeds, adding fat helps regulate blood sugar levels.
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What’s more, “too much fruit can cause digestive discomfort, such as bloating, intestinal pain, or impaired transit,” adds the nutritionist. Under the question mark? Fruit fibers, which are poorly digested and can irritate the intestines a lot.
How to consume them?
When these rules are followed, you can benefit from all the useful properties of the fruit. The ideal is to eat them in season. In winter, we turn to those rich in vitamin C, such as kiwi and citrus fruits. In summer, we benefit from vitamins A and E from red fruits and water-filled fruits such as watermelon and melon. It is good to know that frozen fruits have many advantages because they retain their vitamins and minerals. We are moving away from juices that are devoid of fiber, low in vitamins and, on the contrary, rich in sugar. without forgetting that the juice contains several servings of fruit. Compote should be used with caution, as it contains several portions of fruit. On the other hand, it can be useful for people suffering from digestive disorders. The dietitian concludes: “cooking softens the fiber of the fruit and makes it more digestible.”
Source: Le Figaro
