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Sugar in fruit
Fruit, one of the 5 core food groups, is also one of the most misunderstood. Core means central and the implication is that we all should be eating fruit regularly to stay healthy. However many people, including perfectly healthy people, are concerned about sugar in fruit. Fruit contains naturally occurring sugars, which include glucose and fructose, in varying amounts. If you consult a food composition database you can find the average amount of sugar in different types and varieties of fruit, e.g. apple vs pear, pink lady apple vs Granny Smith apple. The key word here is average because there are multiple other factors that will change the actual amount…
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Grapefruit: Good or evil?
Grapefruit is an interesting fruit. People on weight loss diets have been eating it for decades It’s not available year-round, not everybody likes it and some people can’t have it. Is grapefruit good or evil? What is grapefruit? The citrus fruit commonly known as grapefruit (Citrus paradisi), is a natural hybrid between pomelo and orange (1). Nutrients in grapefruit Grapefruit and its juice contains various nutrients, including vitamin A, C and fibre (2). See the table below for the nutritional composition of grapefruit and grapefruit juice (3). As other citrus fruits, grapefruit is rich in flavonoids, which have numerous health benefits (more on this later), including naringin and naringenin (2,…
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Avocado and health
Avocado, aguacate, palta. All of these words refer to the same fruit – yes, fruit. The avocado (Persea americana) seems to have originated in Mexico (1, 2) and is currently enjoyed in most corners of the world thanks to globalisation. The picture at the top of this article was taken in my hometown (Lima, Perú), where avocados are pretty much a staple. There are several varieties available throughout the year, including Fuerte, Hass, “punta” and “dedo”. However, in the anglo world, Hass seems to be the most common varity. Fruit or vegetable? Even though avocado is botanically a fruit, it’s normally considered a vegetable. This is because it’s low in…
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Recipe: Lúcuma smoothie
I wrote about lúcuma a while ago (check article here). Just like other foods hailing from the Andes, it is considered a superfood in the first world. For us, it’s just fruit. One of the most common forms of consuming lúcuma in Perú is as a smoothie (called “jugo de lúcuma con leche”), which is naturally thick and sweet. The powder, which is available outside of Perú, doesn’t have the sweetness or texture of the fresh fruit. The solution: frozen banana. You can use any type of milk you like (I used unsweetened almond milk). You can also add some unflavoured protein powder if you’re having it post-workout.
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Fruit and vegetable intake: Guidelines vs reality
The Australian Dietary Guidelines recommend an average minimum daily intake of 5 serves of vegetables (including legumes) and 2 serves of fruit to prevent chronic disease. Nutrients in fruits and vegetables Most fruits, vegetables and legumes are good source of carbohydrate (sugar and/or starch) and fibre. They also water and contain micronutrients, such as vitamins, minerals and phytochemicals. Most are low in fat with few exceptions (olives, avocados, coconuts). Legumes are a decent source of protein and some contain non-haem iron, which is less bioavailable than haem iron from animal sources. Legumes also contain phytates which act as antioxidants but bind to minerals, affecting their absorption. Cooking and storing methods…
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What is lucuma (and how to pronounce it)
Lucuma (written lúcuma in Spanish) is an Andean fruit that grows in Peru, Ecuador and Chile. It has been around since before the Incas and it’s still widely consumed in the region. Listen to the correct pronunciation in this link. Lucuma is generally the size of an orange or grapefruit, although there are also smaller ones. The fruit has a thin green skin that splits open when ripe. The flesh is yellow-orange, sweet, firm and starchy. It has a few round medium-sized brown seeds. Culinary uses In Peru, the fruit can be found fresh (mainly during summer months), frozen and powdered (also known as “harina de lúcuma). The availability of…
