Don't Let Carbs Scare You Away from Fruit

 

The US Department of Agriculture's dietary guidelines include eating two cups of fruit every day and there is an abundance of evidence that significant health benefits will accrue if you do. Studies have shown that those who eat the least fruit are at more than double the risk of dementia, while other research published in the New England Journal of Medicine found that the risk of cardiovascular disease was 30% lower among those who ate fruit daily, compared with those who rarely ate fruit.

Despite the clear benefits, the Centers for Disease Control and Prevention estimates that only 13% of Americans consume enough fruit. And despite what some sellers of supplements might tell you, supplements fall short of making up for a lack of actual fruit in your diet.

Fran Grossman, RD, MS, a nutrition consultant at Mt Sinai Hospital in NYC, recommends stocking up on the following fruits to get the most nutrition for you grocery dollar.

Berries. Any berries. Most are brimming with antioxidants and vitamins A, C and E. Strawberries, blueberries, blackberries, raspberries, goji berries and acai berries are especially nutritious. Blueberries are linked to better cognition in older adults. Berries freeze well so buy them in bulk and freeze them yourself for use in smoothies or other recipes.

Cherries. A great source of anthocyannins, a type of flavenoid that are powerful antioxidants. They can be helpful relieving the stiffness of arthritis.

Oranges. Best known for their high vitamin C content, oranges are also good sources of folate, potassium and choline (which can benefit memory). They are high in antioxidants, including zeaxanthin (which may ward off eye diseases such as age related macular degeneration).

Apples.  Apples' reputation for "keeping the doctor away" is well earned. Eating apples has been linked to a reduced risk  for cancer and asthema. "Apples are nutritional powerhouses," says Grossman. The fiber contained in apples supports lower blood pressure and lower cholesterol.

Bananas. Bananas are a supreme source of potassium and high in fiber. They can help moderate blood sugar levels and blood pressure.

The bottom line is that any fruit is good for you. Yes, they have carbs and sugar but not enough of either to worry about if you are eating just a few servings a day. One exception would be if you are taking ACE inhibitors or ARBs for high blood pressure. There may be too much potassium in certain fruits. Check with your healthcare advisor.