The doctor appointed fruits and vegetables, the benefits of which are greatly exaggerated.
Evgeny Mashkovsky September 13, 2023, 15:45 Moscow time Audio version: Your browser does not support the audio element.
We explain why these products provide little value.
In the modern world, where the cult of healthy eating dominates, fruits and vegetables occupy a special place on every person’s table. From ancient times to the present day we are told that these products are the key to health, longevity and well-being. However, even among them there are those whose beneficial properties are, in fact, greatly exaggerated.
Candidate of Medical Sciences, expert of the Faculty of Medicine of Synergy University
“Let’s try to debunk some myths associated with popular foods. Let’s find out how healthy bananas, celery, nuts and other products we are used to seeing in our diet are.
Bananas
Perhaps no fruit is as beloved as the banana. It is credited with being an essential source of potassium and a powerful antidepressant due to its serotonin content. However, in fact, banana serotonin is practically not absorbed by the body. It really contains a lot of potassium: an average banana can contain between 400 and 600 mg.
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However, the daily intake of the substance for an adult is 2500 to 3000 mg. This means that you will need to eat six to seven bananas to cover your daily needs. Other foods, such as avocados or navy beans, also contain equal amounts of potassium.
Celery
Celery, which has become popular thanks to weight loss diets, is often called a “negative calorie” food. That is, the body spends more energy digesting it than it receives from the product itself.
In practice, celery is not capable of creating the energy deficit necessary to lose weight, although it has a low calorie content: only 16 kcal per 100 g.
Dry fruits
Nuts are a concentrated source of energy and nutrients, but they also contain significant amounts of sugar. 100 g of dried apricots provide 240 kcal, prunes and dried persimmons have an indicator of approximately 240 and 274 kcal, respectively, and raisins – even more, approximately 299 kcal.
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For comparison: 100 g of fresh apricots provide only about 48 calories, which calls into question the idea that nuts are unconditionally beneficial for the figure.
fresh juices
Juices are often associated with diets to “cleanse” the body. However, when comparing 100 g of orange juice and 100 g of the orange itself, it can be seen that the juice contains less nutrients and dietary fiber and almost two teaspoons of sugar. Fresh produce retains more nutrients for the same calorie content, making it a healthier option.
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Grape
Grapes are another fruit whose beneficial properties are often exaggerated. It contains antioxidants that help strengthen the immune system.
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But at the same time, 100 g of grapes contain between 16 and 18 g of sugar, which is almost equivalent to four teaspoons, making them less desirable for those who watch their figure or blood sugar levels.
Zucchini
Zucchini is a product that is often perceived as extremely healthy. However, despite its low calorie content (24 kcal per 100 g) and the presence of vitamin B, its nutritional value is quite low. The vegetable is mainly made up of water and, while it can be a good addition to your diet, you should not rely on it as your main source of nutrients.
Also read:
The nutritionist named the healthiest fruits and vegetables for the heart and blood vessels. Include them in your diet
It should be noted that all of the foods listed can be part of a balanced diet. The main thing is to remember the variety so that your diet is not only tasty, but also healthy.
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