Fruit

Please, I just want to make sure I understand the fruit and vegetable ratio correctly. For 1 serving of fruit, there are 2-3 servings of vegetables. So, if I have blueberries in the morning and an apple for a snack, should the 2 pieces of fruit be balanced by 4-6 servings of vegetables? Thank you.

Take this rule with a grain of salt; in reality, this ratio simply aims to guide us to have more vegetables than fruits on our plates throughout the day. You practice this in exercises with the support of algorithms in the educational app, where each representative is evaluated. In fact, the definition of a "portion" also includes the weight factor, which you are not required to track in the exercises. Therefore, focus on ensuring that this ratio is respected on a long-term average; an excess of fruit would disproportionately increase the sugar content in the diet.

Hello,

I would like to ask whether anabolic processes after exercise are initiated only by proteins. Does a protein powder or amino acid drink have the same effect as fruit?

Thank you.

Anabolic processes in muscle tissue result from a combination of several factors, not just the intake of carbohydrates or proteins. If we consider the intake of these two nutrients, a dilemma arises as to the volume in which to combine these two macronutrients, the timing post-exercise, the quality, and so on. Essentially, consuming pure carbohydrates after exercise initiates the processes leading to glycogen replenishment in the muscles, and it is also an energy-saving method (in terms of digestive demands) compared to a situation where proteins are consumed first after training. Proteins are difficult to digest, thus energetically draining. On the other hand, they trigger anabolic processes in muscle tissue by supporting the production of growth hormone, which is actually inhibited by the intake of carbohydrates alone post-exercise. Therefore, approaches are sought that would effectively "kill two birds with one stone." It is a fact that elite strength athletes, due to extreme exertion, have such an accelerated muscle metabolism that, compared to their recreational counterparts, they have no problem consuming a protein concentrate immediately post-exercise; their digestive tract "handles it" (i.e., they use glycogenic amino acids from proteins for glycogen replenishment). This is best managed by individuals who also take various anabolic-supporting substances (doping), where their metabolism level is practically incomparable to that of an ordinary person.

If you belong to the "ordinary mortals" who are not aiming to break world records, I would recommend the generally preferred (and simultaneously quite natural) approach, where you first consume simple and quickly digestible carbohydrates (e.g., from fruit) after exercise, and then, after tens of minutes (20-40), have a main meal with a sufficient amount of easily digestible proteins. A form of compromise is the so-called gainers, which combine everything. However, their disadvantage lies in the presence of additives and a lot of synthetically produced nutrients (e.g., vitamins, antioxidants).

Hello,
I would just like to ask out of curiosity if it is quantified percentage-wise how much nutrients fruit or vegetables lose if they are not grown organically :)
Thank you.

Although there are studies comparing the nutritional value of conventionally grown and organic fruits and vegetables, their results are not conclusive (they vary depending on the type of fruit or vegetable, soil, climatic conditions, and other factors). Generally, it can be said that organic fruits and vegetables have been shown to contain higher amounts of antioxidants, vitamins, and minerals than conventionally grown crops.

Hello.
We know that fructose is metabolized differently (in the liver without the involvement of insulin). So why is it generally recommended to consume fruit after finishing physical activity? Does fruit also contain other simple sugars?
Thank you for your response.

Fruit is also a source of sucrose. The recommendation to consume fruit after exertion is a topic for discussion - the advantage lies in the rapid initial satiation, satisfaction of sweet taste, providing fiber, carbohydrates, and micronutrients, thus initiating processes leading to the replenishment of depleted glycogen. Another perspective (opinion) suggests that the increased activity of insulin related to carbohydrate metabolism, which you supply immediately post-exertion, suppresses the production of growth hormone, which is (especially in strength sports) important for the regeneration of muscle tissue. The intake of fruit after exertion is, therefore, a matter of personal consideration based on the requirements for metabolism.

Hello,

Can fructose intolerance be only partial? I mean, not with such a dramatic course as you describe, and therefore the enzyme is present, just in lesser amounts? I personally have been investigating for a long time what was causing me bloating, until I found out it was fructose, but primarily fruits bothered me - apples, pears, apricots... not berries, raisins, honey, peas, cauliflower, Brussels sprouts, red onion. When I eliminate these foods, I basically have no problem with almost any food...

Can this intolerance be commonly detected with some test?

Thank you.

Fructose intolerance is best confirmed through genetic testing. A breath test can also be conducted, which measures the concentration of hydrogen and methane in the exhaled air after ingestion of a fructose-containing substance (however, this method is less accurate). In general, the severity of intolerance depends on the level of appropriate enzyme production - intolerance can therefore be "partial," whereby a certain amount of the substance can be consumed without apparent adverse symptoms.

Hello,
I would like to ask, regarding fruit, you mentioned that an increased amount of citrus can cause mucus formation. In traditional remedies, water with lemon is used to reduce mucus, so in the short term, could it help after all? I would appreciate a brief explanation of the process by which milk causes mucus formation (dairy products are commonly recommended to be avoided during illnesses due to mucus formation).

This issue needs to be approached holistically, meaning that the effect of food on mucus production should not be generalized in the sense of "I eat a particular food and the result is excessive mucus production."

Firstly, it is important to distinguish which part of the organism we are talking about when addressing the impact of food on mucus production. Some substances in foods directly increase mucus production in the respiratory tract mucosa, others in the digestive system, and still others in the excretory system.

It is also necessary to consider the health situation - in a healthy individual, the extent of the effect will be significantly smaller than in cases of health/metabolic disorders.

Furthermore, environmental temperature and the quantity of food consumed also play a role. A typical example is water with lemon/lime, where organic acids from the citrus temporarily increase the activity of mucus-producing cells after consumption. Given that the amount of lemon/lime juice is very small compared to consuming the whole fruit, the response of the cells in terms of overall mucus production is correspondingly small. This means a smaller reaction results in lower production, which facilitates easier expectoration while the lower pH of the fluid helps dissolve the mucus.

Milk/dairy products work somewhat differently - in healthy individuals, they do not affect respiratory tract mucus production. However, in cases of lactose intolerance, they can indirectly support the formation of mucus in the intestinal mucosa and worsen the existing mucus condition in upper respiratory tract inflammations.

Good evening,

I would like to ask your opinion on the combination of fruit with dairy products, such as yogurt. This is often presented as a suitable breakfast/snack (accompanied by, for example, flakes and nuts). However, dairy products should not be combined with sources of sugar, is that right? And if this combination is not advantageous, where would you recommend including fruit? (I read somewhere that it is best to eat fruit on its own, but that seems nonsensical to me—high GI, poor macronutrient ratio,...).

Thank you very much for your response.

This combination is not problematic until the point when it starts causing any "issues" for a particular individual. Generally, a healthy individual can digest such a mixture without any complications, so it is unnecessary to restrict the diet just because the individual components might digest slightly better when consumed separately. In situations where a person suffers from digestive problems (dyspepsia, inflammation...), it is instead advantageous to consider and preventively avoid certain combinations, which may (but not necessarily) apply to dairy products with fruit.

Hello,

Is it true that consuming fruit and sugar added as sweeteners destroys the vitamins in the fruit? For example, by sugar preventing the absorption of vitamins or somehow inhibiting their utilization?

Thank you for your response.

Added sugar in fruit products primarily serves as a preservative, thereby extending the product's shelf life. On its own, it does not significantly affect the loss of vitamins; this occurs due to gradual oxidation caused by the extended expiration. At the same time, be aware that increased sugar intake influences acid-base processes towards acid-forming effects, which involves heightened activity of pathogenic microorganisms that increase the consumption of vitamins.

Hello,

I would like to ask for your opinion on sugar intake. The WHO recommends a maximum of 50g, ideally 25g, of simple sugars, but this seems unrealistic to me. Two portions of fruit at 150 grams already add up to 30g, not to mention the inclusion of dairy products, vegetables, and other foods. I understand that this is an averaged value, but simple sugars are very often cited as the cause of various health issues, yet 25g of sugars is really a very low threshold.

Thank you.

Current recommendations from the WHO regarding sugar intake aim for a maximum of 90 g per day, with 50 g being added sugars, and there is consideration to reduce this amount to 25 g. When assessing the quality of nutrition, it is important to distinguish between naturally occurring sugars in foods and those added during processing. The fact is that fruits and fruit products (juices, compotes, jams, etc.) are the richest sources of naturally occurring sugars, so it is advisable to monitor the proportion of this food group in the diet. The same applies to the category of foods with added sugars, where there is a significantly higher risk of excess. This is one of the many meaningful examples and essentially a reason why it pays to monitor the nutritional quality of food, as numbers can sometimes speak clearly.

25 g of added sugars per day may initially seem like a low limit, but when converted, this amounts to 6 sugar cubes, which, when visualized in this way, takes on a different dimension than an abstract value. You are correct in stating that reaching this limit is not easy, especially in the long term. On the other hand, it is necessary to realize that this is a dietary component that we actually do not need and that does not benefit our health. This topic should lead to reflection on how strictly we will monitor the proportion of natural and industrially processed foods in our diet.

I have a question regarding whether yeast can feed on fructooligosaccharides or other prebiotics. Is there any fruit that, based on its composition, is safe to eat during the treatment of candidiasis?

Fructooligosaccharides are broken down by probiotic microorganisms (including some yeasts). During this breakdown, fatty acids are produced, which create unfavorable conditions for pathogenic cultures—therefore, it is beneficial to use these prebiotics in cases of yeast infections. Fruit is a debatable food group in the treatment of candidiasis. Generally, it is advisable to reduce the sugar content in the diet, particularly concerning ripe bananas and grapes (or berries) in relation to fruit. The fact is that some more acidic types of fruit are recommended in moderate amounts (e.g., once a day).