For breakfast, dessert or as a snack, fruit it can be consumed at any time of the day. Rich in vitamins and a source of fiber, they promote a feeling of satiety and regulate transit, especially in cases of constipation. But if they are consumed excessively, they can cause the opposite result. So how much can we take in per day?
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Three to four servings of fruit a day
Fruit is necessary for the proper functioning of our body, but Barbara Martin Goncalves, dietician and nutritionist, warns: a healthy person should not eat more than three to four portions of fruit per day. “One portion corresponds to approximately 200 grams of fruit,” specifies the expert. Specifically, this corresponds to, for example, two kiwis, apples, half a banana or even 15 to 20 grapes.
Consumption must be reasonable because of the sugar contained in fruit, fructose, which in excessive amounts increases blood sugar levels (blood sugar levels). For example, a banana contains 15 grams sugars when WHO recommends not to exceed 50 per day. “If we consume five or more portions a day, in the long term, it can favor the onset of diabetes, even in a person who does not consume other sweet products,” explains Barbara Martin Goncalves. The latter also advises that you accompany your fruit with a small handful of oilseeds, and the addition of fat helps regulate blood sugar levels.
How to consume them?
Once you follow these rules, you can benefit from all the health benefits of the fruit. It is ideal to eat them in season. We turn around in winter those rich in vitamin C such as kiwi and citrus fruits. In summer, vitamins A and E are good for us from red fruits and fruits full of water, such as watermelon and melon, for example.
It’s good to know, frozen fruit they have numerous advantages because they retain their vitamins and minerals. We are moving away from juices, deprived of fiber, less rich in vitamins and, on the contrary, rich in sugar; not forgetting that the juice contains several servings of fruit.
Compote should be consumed 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.”