Welcome to RISE,

Where no nonsense, science based and fad free longevity tips are delivered to your inbox in quick, 1 minute reads

Be empowered with the latest on nutrition, exercise, supplements, mental health, protocols, and gadgets

Read on to add years to your life and life to your years.

TODAY’S HOT TIP

Busting the Fruit Myth

Is Fruit Really Good for You?

Fact: "Did you know that the average apple juice contains more sugar per 100 ml than Coca Cola? Without the fiber, fruit juice can spike your blood sugar levels, leading to potential health issues."

Reality: Fruits are often marketed as the epitome of health. They're colorful, packed with vitamins, and seem like the perfect snack. But is fruit as healthy as it seems? Let's dive into the truth about fruit, the types you should prioritize, and how much you should actually consume.

The Nutritional Power of Fruit: Fruits are indeed full of essential nutrients. They provide vitamins, minerals, and antioxidants that are vital for overall health. For example:

• Vitamin C: Found in citrus fruits like oranges and lemons, it boosts your immune system.

• Potassium: Bananas are a great source, helping to regulate blood pressure.

• Antioxidants: Berries are packed with antioxidants that combat oxidative stress and inflammation.

What’s Wrong with Fruit? : While fruits offer essential nutrients, not all fruits are created equal when it comes to sugar content. Here's why it matters for the average person:

Fructose and Glucose:

• Fructose: Metabolized by the liver, excessive fructose can lead to fat buildup, insulin resistance, and other metabolic issues. High fructose intake has been linked to obesity, type 2 diabetes, and cardiovascular disease.

• Glucose: Provides quick energy but can cause spikes in blood sugar levels, leading to energy crashes and increased hunger.

General Sugar Consumption:

• Too Much Sugar: In modern diets, we consume an excessive amount of sugar, not just from fruits but also from processed foods and sugary drinks. This can lead to a cycle of craving more sugar and carbohydrates.

• Impact on Well-being: High sugar intake can impair cognitive performance, cause mood swings, and lead to weight gain.

Low-Sugar Fruits vs. High-Sugar Fruits: Why Berries Are Best

Berries: The Superstars

• Low in Fructose: Berries like strawberries, raspberries, and blackberries have lower fructose levels compared to many other fruits.

• High in Fiber: They help regulate blood sugar and promote a healthy digestive system.

• Packed with Antioxidants: These combat oxidative stress and reduce inflammation.

• Sugar Content: Strawberries contain about 4.9 grams of sugar per 100 grams, raspberries have around 4.4 grams per 100 grams, and blackberries contain 4.9 grams of sugar per 100 grams.

Higher Sugar Fruits:

• Grapes: 100 grams of grapes (about a handful) can contain around 16 grams of sugar, equivalent to the amount in a standard chocolate bar.

• Bananas: High in both fructose and glucose, with about 12 grams of sugar per 100 grams (about half a large banana).

• Apples: Contain about 10 grams of sugar per 100 grams (about half a medium apple).

• Oranges: Provide about 9 grams of sugar per 100 grams (about half a medium orange).

• Melons: Cantaloupe and honeydew melons have about 9-10 grams of sugar per 100 grams, and watermelon can have around 6 grams per 100 grams.

The Juicing Pitfalls: Juicing fruits strips away the fiber, which is crucial for slowing down the absorption of sugar and promoting a feeling of fullness. This can lead to:

• Blood Sugar Spikes: Without fiber, fruit juice can cause rapid spikes in blood sugar levels.

• Overconsumption of Sugar: It’s easy to consume a large amount of sugar quickly without the satiety that comes from eating whole fruits.

Actionable Tips for Fruit Consumption

Moderation and Balance:

1. Prioritize Whole Fruits: Whenever possible, choose whole fruits over juice to benefit from the natural fiber.

2. Opt for Low-Sugar Fruits: Focus on berries as they have lower sugar content and higher fiber.

3. Limit High-Sugar Fruits: Eat fruits like grapes, bananas, apples, and oranges in moderation.

4. Balanced Diet: Incorporate a variety of fruits and vegetables to ensure a wide range of nutrients without overloading on sugar.

Stat Fact: Strawberries are one of the best sources of vitamin C and can help boost collagen production, promoting healthier skin and reducing wrinkles

Conclusion: While fruits can contribute to a healthy diet, it’s important to consume them wisely. Moderation is key, especially with high-fructose fruits and fruit juices. Whole fruits like berries can provide maximum health benefits with minimal risks. Remember, the fiber in whole fruits helps keep your blood sugar stable and supports overall health. By making informed choices, you can enjoy the benefits of fruit without the downsides of excessive sugar consumption.

ODDLY ENOUGH

Brain Energy Use: The human brain uses approximately 20% of the body’s total energy intake, despite only making up about 2% of its total weight.

Thanks for reading 

Got feedback or something to say! Simply reply to this email and tell us what’s on your mind 🤯