We all know to stay healthy and get a clear mind, we needs sufficient amount of phytonutrients everyday from vegetables and fruits. When I’m travelling in Sucre, Bolivia, everyone is having several cups of orange juice as aqua intake per day, this really break my heart.
Juicing is a typical way we choose consuming fruits since it is convenient. Definitely, fresh juiced fruits are way healthier than the packaged one loaded with high-fructose-corn-syrup and other chemicals. At the same time, when we juice fresh fruits, we are drinking natural sugar directly. The glycemic loaf of one orange is 3, while it becomes 12 when in orange juice. It is 4 times higher on the index, mostly likely exceeding our limit per day, shooting up our insulin levels which might cause diabetes and never create the sense of fullness to us.
Fruits are great sources of multi-nutrients and assist digestion and metabolism in our body. The USDA recommends us to have 5-9 servings of fruits and vegetables daily. So how much fruits is enough per day? And what is the best way to consume it?
1/ Eat Whole
Choose eating the whole fruit especially If you have diabetes, consume not just the phytonutrients but also the enzymes and fiber in it. It makes us feel full, content and minimise our glycemic load as the same time.
2/ Juice Green
So juicing is not a choice? Of course not. Juice vegetables especially the dark green ones promote detoxification towards our body. Spinach, kale, celery, cucumber, carrots, beets, ginger... are all great choices to juice. I love mixing it with 1/2 to 1 serving of avocado, which enhance the texture and taste much with more potassium than banana which we can never imagine.
3/ Choose Wisely
Berries are always the best choices. Blueberries, cranberries, blackberries, cranberries, goji berries, elderberries, strawberries... they are all loaded with anti-oxidants which prevents us from cancer, diabetes, dementia and arthritis. A fun fact that most of us don’t know is frozen berries got much higher nutrients level than the fresh ones. Besides, always choose organic fruits to minimise pesticides intake, always refer to the Dirty Dozen and Clean Fifteen for reference every year.
It is important to eat fruits with moderation. How much exactly is appropriate? I would modify government’s recommendation in a not precise way: have at least 7 servings of vegetables and 2 servings of fruits per day. Plus, never juice your fruits unless you want living with low energy, brain fog and zero motivation.
Fruits are not all created equally and so does our body. We are all unique and have different body type, find your way on how to eat to maintain your optimum energy level everyday is important. Contact me for a FREE consultation and I'd love to share my suggestion with you.