7 A Day - Really ?

[porushinobu]

I honestly believe that in 20 or so years we will look back at our diet in shock. We eat far too much processed food, far too much meat, far too much gluten and everything is cooked until it has nothing of any worth left in it. I would never go vegan, or vegetarian for that matter but theres no doubt that when we remove meat from our diets our weight issues and cholesterol levels fall, and when we cut dairy from our diets our thyroids begin to function again.

I remember watching some nutritionist pleading with people to heed his vitamin C cancer research about 5 years ago, of course the drug companies weren't interested because you can't patent a vitamin supplement. Now it seems that its becoming fairly common knowledge that vitamin C administered via IV rather than orally actively destroys cancer cells. Perhaps then we ask ourselves if cutting ourselves open and radiotherapy and electric shock treatments really are the best way to keep ourselves healthy.

Stop listening to this 5-a-day crap dictating what counts and what doesn't. Part of the reason you can only count a juice as 1 serving is because it lacks fibre, but fibre can be obtained from a variety of sources. I made a pint of vegetable juice this morning which contained kale, spinach, celery, cucumber, carrots and ginger, and I've done the same thing most mornings for the last year or so. All I can say is my skin is clear, I feel less lethargic with tonnes more energy, I never get ill and I just feel more awake.

Regular exercise also helps

 

[Freefaller]

It isn't!

In Canada the advice is 10-a-day.

My point was, that it's a pointless arbitrary figure.

A well balanced diet is far greater benefit for your health than just eating lots of fruits.

 

[pitchfork]

You can completely omit fruits in a healthy lifestyle, you can get the same nutrion from vegetables, not to mention if you intend to lose weight, you really shouldn't eat a lot of fruit.

If you intend to remain a healthy person with a good diet you should be able to eat everything in moderation, fruit is better than munching a snickers every time you're hankering for a sweet treat.

Dieting isn't a lifestyle change, it's just a cycle for lazy people incapable of changing.

 

[Chiz]

This guy is pretty sure, that's all the evidence I need.

After some research, please remove the 'pretty sure'. It's a fact that liver is better for you than most veg.

 

[Chiz]

Any research papers provided on this?

 

[Energize]

Don't you get potassium poisoning from eating shed-loads of bananas??

You'd have to eat tons, recommended daily amount of potassium is 4g.

True, but in smoothie form, your body processes and absorbs it all much quicker.

Eating whole fruit result in chunks, which take time for your stomach to break down, resulting in a more gradual release of energy.

Smoothies are the neat shot, to whole fruit's single+mixer.

I'd like to see some actual evidence of this, when you chew the food, it has much the same effect as blending.

Not that it really would make much difference, it's not harmful. The body has very good control of blood sugar levels.

 

[krooton]

I'd like to see some actual evidence of this, when you chew the food, it has much the same effect as blending.

Not that it really would make much difference, it's not harmful. The body has very good control of blood sugar levels.

If you are a 30 times chewer than possibly, but most people don't chew that much, so the chunks of fruit will take longer to break down, and this does more than just blood sugar regulation, it also impacts how full you feel.

 

[scorza]

I'd like to see some actual evidence of this, when you chew the food, it has much the same effect as blending.

Not that it really would make much difference, it's not harmful. The body has very good control of blood sugar levels.

Let me Bing that for you: http://www.bbc.co.uk/news/magazine-24621394

But what about fruit smoothies?

They may consist of pure fruit but by the time you've got rid of the peel and mashed the fibre then you have already lost many of the potential health benefits. What you are mainly left with is a sugary drink. In a survey published in early 2013, researchers found that out of 52 commercial smoothies, 41 had more sugar than Coca-Cola (a 12oz can contains the equivalent of about nine teaspoons), and all had more calories.
...
In a study published in August 2013 in the British Medical Journal (Fruit Consumption and risk of type 2 diabetes) they found that while eating fruit cuts your risk of developing diabetes, drinking it appears to increase the risk.
...
More bad news for fruit juice drinkers comes from a case-controlled study done in Western Australia that examined the daily diets of more than 2,000 people. They found that eating some types of fruit and vegetables (cabbage, broccoli, cauliflower and apples) cuts your risk of colorectal cancer, while drinking fruit juice was associated with an increased risk of rectal cancer. Sugary drinks lead to raised levels of the hormone insulin and persistently high levels of insulin are associated with increased risk of some cancers. The researchers point out that many things that protect against bowel cancer, such as antioxidants and fibre, are lost or diminished during the juicing process.

 

[CosmicClown]

I eat 30 bananas a day because I'm a mental

You'd be a dead.

 

[Johno please?]

Eat what you want.

Yea just take a look around any town centre these days, a lot of people do exactly that.

I cba with buying/eating loads of differant fruits so just buy bananas and innocent smoothies.

researchers found that out of 52 commercial smoothies, 41 had more sugar than Coca-Cola (a 12oz can contains the equivalent of about nine teaspoons), and all had more calories.

Innocent smoothies have around 10 -15grams of sugar per bottle.... a can of coke has 33grams of sugar.

Everytime people mention smoothies someone goes THINK OF THE SUGAR YOU MAY AS WELL DRINK COKE LOLZ

 

[Nymins]

Innocent smoothies have around 10 -15grams of sugar per bottle.... a can of coke has 33grams of sugar.

Everytime people mention smoothies someone goes THINK OF THE SUGAR YOU MAY AS WELL DRINK COKE LOLZ

Depending on the flavour, they have between 24-34g of sugar per 250ml bottle, compared to the 35g odd in a 330ml can of Coke.

Coca Cola also own over 90% of the Innocent Smoothies company now.

 

[Marmot]

Eshak, E, Iso, H, Mizoue, T, Inoue, M, Noda, M, & Tsugane, S 2013, 'Soft drink, 100% fruit juice, and vegetable juice intakes and risk of diabetes mellitus', Clinical Nutrition, 32, 2, pp. 300-308, CINAHL

Summary: Background & aims: Japan has experienced a jump in the diabetes prevalence rates. We want to examine whether increased intake of soft drink and juices have contributed to this jump. Methods: Participants were 27,585 Japanese men and women aged 40–59 years who had no prior history of diabetes. Intakes of soft drink, 100% fruit juice and vegetable juice were measured by a validated food frequency questionnaire. Odds ratios of type 2 diabetes over 5 and 10 years were estimated by using logistic regression. Results: A total of 484 men and 340 women reported newly diagnosed diabetes during10 years. High soft drink intake was associated with increased risk of type 2 diabetes in women but not men; odds ratio (95% CI) for women with almost daily consumption versus non-consumers was 2.10 (1.23–3.59; P-trend = 0.004) and 1.79 (1.11–2.89; P-trend = 0.01) at 5 and 10 years, respectively. The association was evident in overweight, highly educated and premenopausal women, and women with blue collar job. Intakes of 100% fruit juice and vegetable juice were not associated with risk of type 2 diabetes for either gender (P-trend >0.05). Conclusions: Soft drink but not pure juices consumption was associated with increased risk of type 2 diabetes in Japanese women.

 

[Energize]

Let me Bing that for you: http://www.bbc.co.uk/news/magazine-24621394

That doesn't show any evidence of what I asked for.

It also talks about getting rid of the peel etc which is not how most people make a smoothie. So inaccurate journalism.

If you are a 30 times chewer than possibly, but most people don't chew that much, so the chunks of fruit will take longer to break down, and this does more than just blood sugar regulation, it also impacts how full you feel.

I'm not talking about fullness, I'm asking for evidence of a significant difference in the rate of sugar absorption.

 

[Glaucus]

Which is why places like other countries have a far more sensible approach of 5+2 5veg, 2fruit, it's still dumbed down off course. But at least it restricts massive sugar intake.
Simple things like putting down the modern sugary favourites and switching to berries can half the sugar content.
But clean eating anything would be better than most diets.

 

[krooton]

I'm not talking about fullness, I'm asking for evidence of a significant difference in the rate of sugar absorption.

I don't have any, but food that has only been chewed a bit is no subject to the initial breaking down carried out by the enzymes in saliva, which is the kickstart of the digestion process.

So these bigger chunks of food get introduced to our stomach acid with little-to-no 'tenderizing' and take longer to get digested.

Smoothies turn fruit in to a very basic suger/water mix, so things get absorbed much quicker, the same way that liquid/powder based drugs get absorbed quicker than digesting a pill.

This is all basic biology isn't it?

 

[Energize]

It's not that simple. There is actually no difference in the pharmacokinetics of many drugs when given as a pill or a liquid.

The main reason carbohydrates from fruit are absorbed more slowly is because they are contained in the cell organelles, this is not affected by blending. So although the plant structure needs to be physically broken down, it doesn't mean there will actually be a significant difference in the rate of sugar absorption.

And evidence always trumps intuition.

 

[Parsley]

I don't have any, but food that has only been chewed a bit is no subject to the initial breaking down carried out by the enzymes in saliva, which is the kickstart of the digestion process.

So these bigger chunks of food get introduced to our stomach acid with little-to-no 'tenderizing' and take longer to get digested.

Smoothies turn fruit in to a very basic suger/water mix, so things get absorbed much quicker, the same way that liquid/powder based drugs get absorbed quicker than digesting a pill.

This is all basic biology isn't it?

I'd imagine surface area has a lot to do with it as well.

 

[scorza]

Eshak, E, Iso, H, Mizoue, T, Inoue, M, Noda, M, & Tsugane, S 2013, 'Soft drink, 100% fruit juice, and vegetable juice intakes and risk of diabetes mellitus', Clinical Nutrition, 32, 2, pp. 300-308, CINAHL

Summary: Background & aims: Japan has experienced a jump in the diabetes prevalence rates. We want to examine whether increased intake of soft drink and juices have contributed to this jump. Methods: Participants were 27,585 Japanese men and women aged 40–59 years who had no prior history of diabetes. Intakes of soft drink, 100% fruit juice and vegetable juice were measured by a validated food frequency questionnaire. Odds ratios of type 2 diabetes over 5 and 10 years were estimated by using logistic regression. Results: A total of 484 men and 340 women reported newly diagnosed diabetes during10 years. High soft drink intake was associated with increased risk of type 2 diabetes in women but not men; odds ratio (95% CI) for women with almost daily consumption versus non-consumers was 2.10 (1.23–3.59; P-trend = 0.004) and 1.79 (1.11–2.89; P-trend = 0.01) at 5 and 10 years, respectively. The association was evident in overweight, highly educated and premenopausal women, and women with blue collar job. Intakes of 100% fruit juice and vegetable juice were not associated with risk of type 2 diabetes for either gender (P-trend >0.05). Conclusions: Soft drink but not pure juices consumption was associated with increased risk of type 2 diabetes in Japanese women.

Shame there aren't many Japanese women on this forum.

 

[Marmot]

Shame there aren't many Japanese women on this forum.

...

So because it used a sample from Japan it's not relevant? Are you really that stupid?

 

[NirK]

Meh, I eat a banana and a portion or 2 of frozen vegetables a day, B complex and ZMA supplements, You don't need to eat stupid amounts of fruit, eat lots of meat and some vegetables.