Page 54 - How to Be a Conscious Eater - Making Food Choices That Are Good for You

WHOLE FRUIT FIRST
In terms of impact on blood sugar, this is the hierarchy of
sugar sources you should aim for, i.e., the ideal places and
forms from which to derive natural sweetness in your diet:

1 Whole fruit (fresh or frozen)
2 Dried fruit (just the fruit, no added sugar)
3 Smoothie (aka fruit in liquid form, no added sugar),
blended from whole fruit, with skins and pulp included
4 Juice (aka fruit in liquid form, no added sugar), ideally
freshly squeezed

Why is that? Whole fruits contain healthful antioxidants and
nutrients, for one. And because it takes longer to break down
the fiber-rich scaffolding of fruit, it moves farther down our
intestines and triggers the hormones that make us feel full,
so we’re less likely to eat too much at once. Fruit’s fiber helps
various kinds of healthy bacteria thrive, which can enhance
our gut microbiome. (More on this in “Fermented Foods and
Fiber” on page 53.) The amount of fiber varies by fruit type—
from about 3 grams per medium-sized orange or banana to
8 grams per cup of raspberries, the highest of all. (You’re aim-
ing for a total of about 28 grams per day.) Be sure to eat the
skins of fruits like apples and pears, since they hold much of
the fiber.

Stuff that Comes from the Ground 43