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The Diet FItness Diva Newsletter Archives

Entries in fruit (4)

Monday
Apr042011

My doctor just told me that I am pre-diabetic and should watch my carb and sugar intake. I really like bananas and eat 2 or 3 a day. I really like them! I also like dried banana chips as a snack. My doctor says of all the fruits, bananas have a lot of sugar and I should curb my intake. Now what do I do? 

You go bananas! Just kidding – I couldn’t resist. I strongly recommend that you (and everyone) ALWAYS, ALWAYS follow the advice of your doctor. Especially since you are pre-diabetic, you need to be extra careful. That means trying to find a way to curb your intake of bananas!

Bananas do get a bad rap for being high in sugar especially as they ripen. All fruit contains sugar in the naturally occurring form of fructose. Per serving, bananas have slightly more sugar, carbohydrate and calories than most fruit but they shouldn’t be on the do-not-eat list. One concern your doctor might have is you are consuming 4-6 servings of bananas a day since one banana is two servings.  Also banana chips are real fruit that has been dehydrated so one handful of banana chips contains a lot of bananas with all that fructose (sugar). The problem with any dried fruit is it is easy to eat more than you need because the pieces are so small. Bananas are a great source of potassium but like anything else, while the right amount is good for the body, too much isn’t so good.

Since you have to be careful with your sugar and carb intake, you will want to check with your doctor about changes in your diet. However, one thing that is likely to help is to have some kind of nuts with your banana. That will do two things – it will lessen the impact of the sugar on your insulin and it will hopefully make you a little more full so you won’t eat as many bananas! The strategy you want to follow is basically to eat something else that is not a carb and stay a little more full so you won’t feel like eating bananas! By mixing carbs with fats & protein you reduce the impact to your insulin. Keep this in mind with all fruits you eat – try to combine eating them with a little fat and a little protein to reduce the insulin response.

Sunday
Feb062011

I really like yogurt and I know it is supposed to be good for you, but I am confused as to which is best. The plain yogurts have so much fat compared to the fruity yogurts. What do you recommend?

Keep in mind that our current fat-free diet philosophy has led to the highest rate of obesity we have ever known. Fat does not make you fat – too many calories make you fat.

Yogurt is a great way to get calcium and protein into your diet but not all yogurts are as good as you might think. Fat-free, fruit filled yogurts have sweeteners and fillers added to them to make up for the flavor and texture that full-fat yogurts have naturally. Most flavored yogurts contain added sugar, cornstarch, gelatin, artificial flavorings and preservatives. Sugar free yogurts have aspartame or other sugar substitutes. Most of this actually winds up adding more calories than you get from full fat yogurt. The best choice for yogurt is plain, all natural, full fat yogurt. My family prefers natural Greek yogurt for its texture and flavor. Plain, all natural, full fat yogurt stays fresh longer and it is easy to add fresh fruit, nuts or even a spoon full of honey to flavor it.  All natural yogurts contain healthy bacteria such as lactobacillus and acidophilus. The fat in natural yogurt will give you a full, satisfied feeling and is a good source of nutrition.

Tuesday
Jan252011

Aren’t avocados bad for you because they contain so much fat? I thought vegetables are supposed to be good for you? Should I eat avocados?

Technically, avocados are a fruit and they are definitely one of my favorite foods!  I use them in protein shakes, salads and as a dip. One-half of an avocado contains about 15 grams of fat which specifically breaks down to 10 grams of monounsaturated fat, 1.8 grams of polyunsaturated fat and 2.2 grams saturated fat. These are good fats that your body needs to remain healthy which makes avocados a great source of healthy fats as well as other nutrients. One serving (one-half of an avocado) contains Vitamin A, C, B6, folacin, potassium, copper and manganese plus Vitamin K. Vegetables and fruits are good for you whether you eat them raw or cooked. Where a lot of us go wrong is we just eat too much or too many of them! Watch your portion size – eat one serving and you take in a modest 135 calories (about the same as a can of pop but much more nutritious).

Wednesday
Sep222010

I know that drinking soda pop is supposed to be bad. Even though I tried to give it up, I just can’t! What is a good way to kick my soda pop habit? I really am hooked on the sweet taste!

You’re right! Soda pop is definitely the cause of lots of health problems. One 12 oz can of soda contains an average of 160 calories of colored sugar water as well as acids that will strip your teeth of tooth enamel. Soda pop provides no nutrition. Unfortunately, soda pop is also addictive which is why you are having a hard time giving it up. 

Here’s one way to maybe kick the habit. Try to wean yourself off of soda pop by replacing most of your soda consumption with healthier alternatives until you drink only those alternatives. A great healthy alternative is to use frozen fruit in soda water. Freeze grapes, strawberries (or other berries), orange slices, peach slices, melon balls or pineapple and use them instead of ice to flavor carbonated water.  Gradually you can move from carbonated water to plain water while still using frozen fruits instead of ice cubes. You can also use frozen fruit in unsweetened iced tea. The fruit will give your water or tea a sweet flavor and also provides a much healthier alternative to pop.