In recent years, Hong Kong people have paid more and more attention to healthy eating, but many people also have some fallacies regarding food nutrition and health.
Among them, a common misconception is that eating meat and starch will lead to obesity, and fruit is a healthy choice, so many OLs like to replace meals with fruits, but ignore the importance of balanced nutrition.
Another fallacy is that many people think that eating fruits can help lose weight, especially high-fiber and sour fruits, and even think that this type of fruit can excrete fat from the body or dissolve belly fat.
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High-fat and high-fructose fruits are easy to cause obesity
Fruit does contain high fiber, which can promote intestinal peristalsis and help digestion, but it does not mean that it can absorb fat and then excrete it from the body. In fact, no matter how much fruit you eat, the fat and fat you eat will still be absorbed by the intestines, which does not directly help you lose weight.
In addition, fructose in fruits also contains calories, and excessive intake can also cause obesity. Fruits high in fat and fructose, such as avocado, durian and coconut, are more likely to cause obesity than five-grain foods such as white rice, brown rice and rice noodles.
Juice has much less fiber than fruit
There are also some friends who think that drinking fruit juice is more beneficial than eating fruit directly, and replace fruit with freshly squeezed juice. But in fact, the fiber content in freshly squeezed juice is far lower than that of a whole fruit, and a glass of freshly squeezed juice often requires the consumption of several fruits to make. As a result, long-term drinking of freshly squeezed fruit juice instead of fruit will cause the body to absorb too much fructose, but at the same time cannot absorb enough fiber, which is not good for the body.
Taking freshly squeezed apple juice as an example, a 250ml cup of freshly squeezed apple juice contains 115 calories. The same weight of apples contains 6 grams of fiber, while the same weight of freshly squeezed apple juice has only regarding 0.5 grams of fiber. In addition, I don’t know if you have ever tried the freshly squeezed fruit juice bought outside, which is always very sweet, but when you squeeze the juice at home, it is often sour. The reason is that some merchants will add sugar water, which greatly increases the calories. When very healthy, the body is getting fatter and fatter.
Therefore, no matter what food you eat, it should be in moderation. Fruits are beneficial, but they cannot replace other foods, nor can they be consumed in excess. Most importantly, to achieve the goal of balanced nutrition, a diversified diet is the kingly way to maintain good health.
▲ Ng Yiu Fen (Kathy) – Certified Dietitian (Hong Kong Institute of Dietitians)
Ng Yiu Fen (Kathy) – Certified Dietitian (Hong Kong Institute of Dietitians)
The founder of “Family-run Nutrition Center”, often participates in TV newspaper nutrition interviews and writes column articles. Kathy is a Bachelor of Food and Nutrition Science from CUHK, a Master of Counseling Psychology from HKU, a certified NLP instructor and hypnotherapist. With the belief of “Body and Mind”, she helps urbanites to cultivate themselves happily.
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Responsible editor: Luo Jiaxin
Author : Ng Yiu Fen (Kathy) Certified Dietitian (Hong Kong Institute of Dietitians)