In the age of plant based eating, smoothie loving, wellness warriors - are we doing ourselves more harm than good?
A diet high in fruit, equals a diet higher in fructose, which is a form of sugar found in fruit.
This fructose can cause some digestive discomfort when eaten in exceeding amounts (>50g/day), as it pulls water into the small intestine, which can cause bloating, discomfort, flatulence and diarrhea. This can actually cause dehydration and nutrient depletion - the opposite of what we want.
Yes fruit does provide a fantastic source of nutrients such as vitamin C, antioxidants, Vitamin A and fibre, and we shouldn't exclude them from our diet entirely! Try combining fruit with protein and fats, not only to increase satiety, but slows down the rate of absorption in the small intestine; this also aids in balancing blood glucose levels.
Instead of starting your day with a smoothie or juice ladened with sugar with 5 or more serves of fruit, try and cut it down to 1/2 to 1 serve of fruit. With the recommended serving of 2 serves of fruit per day, this leaves your other 1-1.5 serves of fruit as a great, nutritious snack later in the day!
If you're experiencing any digestive discomfort after eating certain foods or are unsure of how to eat a balanced diet, please contact me for a Naturopathy and Nutrition appointment today. I'm available for consultations in Melbourne and Bright. Click here for bookings.
Try this delicious green smoothie recipe below to create your own low-sugar, nutrient rich breakfast!
CHOOSE YOUR BASE:
choose 1-2 of the below, ensuring you always have at least 1 vegetable option, and no more than one fruit option
CHOOSE YOUR PROTEIN:
CHOOSE YOUR FATS:
CHOOSE YOUR EXTRA NUTRIENTS:
Mix chosen ingredients into a high powered blender and enjoy!