Ten Great Reasons to Eat More Fruit
By: Frederic Patenaude
A
few weeks ago I came back from a trip to Hawaii. I hadn’t taken a real
vacation in a long time, so this was something I really needed. When I
left to Hawaii, it was the end of April and the weather was still fairly
miserable in Canada.
My wife and I
arrived in Honolulu on a bright sunny day and we were greeted at the
airport by my good friend Shelli, an awesome personal trainer I first
met in San Diego almost 15 years ago.
Shelli
brought us some pineapples and papayas so we would have something to
eat right away until we could shop the next day. When I got to the
hotel, I proceeded to devour an entire pineapple! I was so thirsty from
flying that I needed something juicy.
In
my entire time in Hawaii, I ate on average one pineapple a day. I
brutalized my tongue with an onslaught of the delicious acid fruit, but
fortunately Hawaii pineapples were ripe and not too acidic. I also did
not eat them all at once but throughout the day.
This, of course, was in addition to all the other fruit I ate when I was there!
When
I’m in the tropics, I find it easy to eat massive quantities of juicy
fruits. When I’m in a colder climate, I crave heavier fruits, like
bananas, and also temperate climate fruits, like apples, pears and
cherries.
I’ve been eating fruit in
massive quantities since 1997 and I believe it’s only helped my health.
All the health troubles I suffered in my years as a pure raw foodist
were not caused by eating fruit, but rather by eating:
- Too much fat
– Too much dried fruit
– Oil
– Complicated raw food recipes
– Insufficient quantities of fruit
15
years later, my diet consists mostly of carbohydrates like fruit. My
teeth are doing great (no cavities), I’m getting in better shape every
year, and fruit is still the food that I love the most — as long as it’s
ripe and delicious.
To all the naysayers that say fruit is evil, fruit is bad for you… consider these 10 good reasons to eat more fruit:
1. Fruit is the best carbohydrate
The
human being is meant to live primarily on a diet of carbohydrates.
That’s what all long-lived populations in the world eat, such as the
Okinawans in Japan (sweet potatoes), the Costa Ricans of the Nicoya
Pininsula (corn tortillas, beans, rice and fruit), the healthier Asian
populations (rice), the Hunzas (fruit), and the best athletes in the
world. Fruit is the best carbohydrate food because it is alkaline
forming (grains are slightly acid-forming, and animal foods are very
acid forming). It’s rich in vitamins and minerals and packed with
nutrients.
2. Fruit doesn’t require any seasonings
Fruit
is probably the only food that people love to eat in its natural state
without any seasonings. It’s perfect on its own. Who wants to add salt
and pepper to a papaya? A pineapple doesn’t need any dressing, and a
banana is perfect as it is.
3. Fruit is low in sodium
Fruit
is naturally low in sodium and because it doesn’t require any
seasonings, eating more fruit will help you lower the overall sodium
content in your diet. The more calories you get from fruit, the less
sodium-rich your diet will be. This will in turn lower your blood
pressure and keep you healthier.
4. Fruit is low on the glycemic index
It’s
a myth to think that fruit quickly raises blood sugar. In reality,
fruit is low on the glycemic index. While a piece of white bread has a
glycemic index of 95 (high), a banana is 54 (low), a peach is 42 (low),
and grapes are 46 (low). Only a few fruits, such as dates, have a high
glycemic index (103 for dates). The reason why fruit is so low on the
glycemic index is that fruit contains a combination of sugars: fructose,
sucrose and glucose. Each sugar is assimilated at a different rate.
Fruit also contains plenty of fiber, which slows down the assimilation
of sugar. In this sense, fruit is the perfect energy food. It contains
some sugar that is assimilated immediately, giving you instant energy,
and some that are assimilated slowly, giving you long-term energy.
5. Fruit is hydrating
Fruit is so full of water that it’s not only a food in itself. It’s a drink! Many fruits are over 90% water.
6. Fruit is fast food
Fruit
can be easy and quick to eat. What could be easier than peeling a mango
and eating it? Or biting on a ripe peach? Almost all fruits are
conveniently packed, wrapped in their own mother-nature containers we
call peels, and ready to be consumed. There are a few exceptions though,
such as the spiky durian, or the giant jackfruit, whose skin is full of
a sticky substance similar to glue!
7. Most long-lived cultures eat fruit
The
Hunzas, who for a while were reputed to be some of the longest-lived
people in the world, probably ate more fruit than most cultures in the
world. Although fruit can be a delicacy in many cultures, most
long-lived cultures in the world today and long-lived people anywhere
typically eat a lot of fruit. For each centenarian we can find that
smokes constantly and eats a junk food diet, you’ll find many more that
eat plenty of fruit.
8. Fruit is packed with antioxidants
Fruit
is packed with cancer-fighting antioxidants — so much that many
companies are trying to concentrate this goodness into expensive fruit
juices and pills. Almost all of the anti-aging compounds that are the
most effective are found in fruit. Think of the reputed richness of
antioxidants in blueberries, pomegranate juice, açaí berries, and the
tropical mangosteen. Colored fruits are almost always packed with
healthy compounds we are only beginning now to research and understand.
9. Fruit keeps you lean
Fruit
is the perfect weight loss food. Just eat a large apple before any
meal, and it will fill you up and prevent you from overeating at the
table. Fruit is filling because it’s filled with fiber and water, yet it
is low in calories. Fruit, on average, contains 250 calories per pound.
On the other hand, bread contains 1200, starches are 500, and nuts are
2800! Only vegetables have a lower caloric density than fruit. That
means you can fill up on fruit and be certain to never get fat!
10. Fruit Makes You Beautiful
David
Wolfe, who published my first book The Sunfood Cuisine, used to say
that beautiful people eat a lot of fruit. Research has shown that
certain compounds in fruits and vegetables, like carotenoids, help the
skin look more vibrant and beautiful.
One research even showed that people who eat a lot of fruits and
vegetables are considered more attractive because the carotenoids gives
the skin a healthy natural “tan” look. Just make sure you don’t drink
too much carrot juice though, otherwise your skin might turn orange!
You
don’t have to become a fruitarian to get the benefits of fruit. Start
eating more fruit today, beginning with your favorite one! My favorites
include pineapple, white peaches, Hawaiian papaya, Rainier cherries,
just to name a few.
What about you?
About the Author
Frederic Patenaude has
been working in the natural health movement for over 8 years, and has
over 10 years of experience in the field of nutrition, health and
personal development. He is the author of several books and his articles
are read by tens of thousands of people every week, in
various on-line newsletters.
Frederic also wrote and published the book
The Raw Secrets: the Raw Food Diet in the Real World,
which is widely recognized as one of the best and most practical,
down-to-earth books on the subject. He also created several recipe
books, over a dozen courses and information products, and hundreds of
articles that have been published online and offline.
Not every smoker is interested in quitting, but for those of you who are trying to quit smoking, implementing simple dietary changes may be the way to go. While smokers try everything from hypnosis to electronic cigarettes, research is showing that if you simply eat more fruit and vegetables, you may have an easier time staying tobacco-free for longer. The research should be of even greater interest to those who want to quit smoking naturally.
