Fruit is an incredible gift from nature! They are jam packed with vitamins, minerals, antioxidants and phyto-nutrients to help keep our bodies free from disease. However, it is important to acknowledge that many fruits are high in sugar content and can elevate blood sugar levels. Luckily, they do so much less dramatically than refined and processed sugars because fiber and other nutrients help to slow sugar’s entry into the bloodstream.
Good Decisions recommends consuming 1-2 fruits per day, particularly the low-glycemic, high-impact fruits such as berries, plums, and cantaloupes.
Did you know?…
The smallest fruits with the deepest colors have the highest ratio of antioxidants and phyto-nutrients. Think blueberries, pomegranates seeds, raspberries, etc.
Sugar Swap!
If you need to sweeten a dish, reach for a complementary fruit to mash or juice into the dish instead of sugar. Fruits such as crushed pineapple, applesauce, strawberries, bananas, or blueberries can naturally sweeten almost any dish.
If you have dessert every night, perhaps instead of eating a high-sugar dessert, you can switch to fresh fruit instead! Add a dollop of fresh, organic cream for a bit of nutritious decadence.
Juice or No Juice?
We recommend avoiding any processed fruit juice, as it is loaded with sugar. For those of you who are addicted to your morning glass of orange juice, try diluting it with sparkling water… or try making your own!
Juicing can be an amazing way to get a large dose of nutrients, as it is quickly absorbed by the body. If you choose to use a juicer, it is very important to consume your homemade beverage immediately, as the live enzymes begin to degrade once they are exposed to air. Fruit is also best when juiced with a complementary vegetable. For example:
Carrots, apples, and ginger make a delicious, healthful juice beverage which is amazing for the immune system and skin.
Beets, oranges, and ginger juice is a nice pairing that has an affinity for the liver.
Grapefruit, garlic, and lemon are also good for the liver and support immune functions.
Leafy greens can also be combined with fruit. Kale, apple, and celery are a delicious and nutritious combination.
The options are endless!
If you don’t have a juicer, but do have a blender, consider a smoothie. Smoothies are amazing because you can consume the fruit in it’s whole form. The fiber will make it a bit more filling and you also have the option of adding in healthy fats and proteins such as chia seeds, eggs or coconut oil. Check out our tasty green smoothie recipe to get you started!