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August 17, 2008

The vilification of fruit

There are those people who for one reason or another have found themselves investing great amount of time into learning about nutrition and diet. For some it is a search for health and reversal of disease. For others it is prevention and thinking ahead. And sometimes it is just simple curiosity. The question remains, how did we collectively stray away from the very simple concept of "eat your fruits and vegetables?"

Everyone who has seriously looked at human nutrition and proper diet has invariably been explained the many benefits and positive consequences of consuming more and more fresh fruits and vegetables. Yet most people seem to be just as clueless, just as likely to buy manufactured and refined supplements, pay for phony "assessments," and generally put their well-being in the hands of others.

One major reason for this phenomenon is of course the food industry, which is interested in profit, and thus promotes ideas and advertises their product to the masses for maximum consumption. There are other reasons why we have been led astray however. They are not so well understood, but nevertheless ubiquitous and ever-present. One such other reason is misinterpretation of data. The other reason is of course, the proclivity of man to justify his own practice and actions rather than to scrutinize them.

Fruit has fallen victim to a wide range of blasphemy in recent times, and it seems nobody or very few people notice this, or care to bring some clarity to this disaster. The major reason why fruit is attacked is based on one fact, and one fact alone: Fruits contain sugar ::gasps in horror!:: This one single fact, and absolutely no demonstrable evidence, study, investigation, or real world application is blown so far out of proportion and misinterpreted that fruits have now become somewhat of a caveat, rather than a recommended life-saving, health-restoring, disease-reversing, anti-aging prescription for all.

First of all lets forget about the problem of the dreaded sugar. Lets look at the rest of what fruits have to offer.

Fiber: the fiber in fruits, when consumed in high amounts leads to normalizing digestion, proper bowel movements of ease and regularity, and pulp to give the "full" feeling to the stomach to trigger satiety as well as the added bulk to regulate and normalize absorption of nutrients to optimal levels.

Phytochemicals: fruits are all rich in phytochemicals which have so many known, and yet-to-be-known health benefits including cancer retardation, anti-inflammation, blood pressure regulating, reversing coronary heart disease, and many more.

Vitamins: each and every single vitamin necessary for human development and optimal functioning can be obtained by consuming even a modest variety of fruits. These vitamins are obtained not only in the most bio-available quality but also the correct amounts. No excess, no lack. Vitamin b12 is an interesting issue, and it would be beneficial for the reader to learn more and understand this topic, but suffice it to say vitamin b12 deficiency is found in vegetarians and meat eaters alike. B12 depletion is due to stress, consumption of cooked food, alcohol, smoking, and of course antibiotics, since b12 is governed by microbes in our body, not by meat we eat, or fruits we eat.

Minerals: fruits contain optimal levels of all necessary minerals needed to maintain vibrant health and not become deficient such as calcium, manganese, selenium, copper, zinc and potassium. These minerals are all in their organic state, as they are complexed, and when ingested require little meddling with to become absorbed by the body. Consuming fruits and veggies is the only truly optimal way humans can obtain the needed minerals in their proper form to ensure health.

Water: the oft overlooked factor of water content in fruits is not to be glossed over. We are told on a daily basis we need more water, we need to be hydrated, it is very healthy to consume large amounts of water each day. The fruits we eat all have large amounts of water in them, which significantly differentiates them from most vegetables in that respect. When we consume fruits as our entire diet we get the full amount of water needed, and rarely find the need to drink any extra water on its own, even during times of great athletic exertion.

Not only do fruits contain all these necessities for sustaining human life, but in the correct ratios, the correct bio-availability and they taste good to us naturally. We have an innate affinity to the sweet taste of fruits from birth. Just as a newborn wildcat has an innate affinity for flesh. The question remains, is it possible that fruits happen to have all these properties which seem to be absolutely in harmony with sustaining and providing for robust health in humans, except for the fact that they have way too much sugar? Did mother nature somehow come up with the apparently greatest food we can possibly imagine for our health and then stab us in the back by adding all this evil sugar in it? Or is there a reason for the sugar? Perhaps mother nature was right all along.

Scientists made the same error decades ago when they found that mothers milk had such little protein in it (only about 1.7%) that they suggested mother nature was wrong and human milk only actually has 60% of the needed protein content. And naturally, the "formula" for babies was much better because of the added protein. What transpired was of course a series of very sickly children who were supposed to be better off because they were being scientifically enhanced by well-meaning interventions. Big mistake. Now it is known that we require very little protein. Guyton's Physiology for instance states in plain english that our protein requirement is no more than 30 grams/day. This is in stark contrast to what many nutrition experts tell us, especially well-meaning strength coaches pushing the idea of 1 gram per every pound of body weight. And we wonder why these excess protein consuming body builders die of kidney related problems so often. It's no mystery.

But no, now that we have had our theories of mothers milk being "un-ideal" we are moving on to fruit and excess sugar.

The only argument against fruits is that the sugar causes a whole host of diseases which have been shown to be related to high intakes of refined sugars. Time and again increased refined sugar intake has proven, scientifically, that nothing but health detriments result from such a practice.
The other argument against fruits is that they are all "hybridized" and have been selected and bred for their high sugar content, making them much different from the fruits of yesteryear and thus even if they were once a great food, they are no longer, since man has been farming them and artificially breeding them in ways which make them not the ideal food to base one's diet upon.
This latter argument needs to be put to rest. All plants and animals and life in general is hybridized. This word means nothing bad. Cross pollination occurs in nature constantly. The plants and fruits which are eaten the most are more likely to be spread around and survive more, as the animals who consume these foods often wander off and deposit the seeds from the fruit or plant elsewhere often times unbeknownst to them. The fruits with the sweetest taste will naturally be selected for and thus "hybridized" through natural processes not involving humans at all. Genetic manipulation is one thing, but cross breeding is something that happens all the time in nature and it doesn't ever have severe effects, like leading to diabetes, or candida outbreaks.
If fruit HAS become so sugar rich, why is it that people who have been alive for some time swear that the fruits they used to eat were in fact even sweeter than they are now? If fruits have become so sugar rich, how much more so? I have heard estimates as much as 50 times as sweet as they used to be. Where is all the sugar then, because the laboratory and chemical analysis of fruits continuously has confirmed that the fruits of today have similar sugar densities as those of times past.
Furthermore, if fruits are so bad, then they should be scientifically proven to cause various diseases and yet there is no study which shows whole fruit to lead to any disease. Not one study. And yet we are turning our backs on fruit in the name of science when the science itself doesn't suggest that fruits are bad at all.

And this is where we run into the problem of misinterpretation and application of results. We get results that suggest refined fructose and fruit juice and processed carbohydrates lead to insulin resistance, or diabetes, or candida albicans, or tooth decay, or osteoporosis, or mal-absorption issues and we extrapolate this knowledge to include all forms fructose, all forms of carbs, and thus our next logical step is to find all sources of significant amounts of such substances. We see the fructose and glucose in fruits and we assume they have any semblance and relation to the refined fructose and carbs found in the supermarkets and restaurants. This is a huge leap of faith and in fact does not have any foundation other than supposition.
It is supposed that fruit may well be pretty bad, but nobody every gets sick from it. Nobody ever gets diabetes because all they eat is fruit. It just doesn't happen. Fruit is supposed to increase the risk of obesity, and yet every person who consumes a fruit based diet loses weight and stabilizes or has a really hard time gaining weight whatsoever. The theory ain't matching the evidence, Bill.

So why isn't all the fructose and glucose in fruits leading to diabetes and other "sugar" related diseases? Well, it's very simple really. First of all there really isn't THAT much sugar in fruits as we might think. Take a look at this chart and see for yourself. Notice the low levels of metabolic fructose compared to say the high fructose corn syrup of candies and sodas. Secondly, the sugars are complexed and found neighboring coenzymes, vitamins, minerals, and FIBER all of which are synergistic in metabolism of the sugar as well as regulating in absorption. Added together these facts reveal why whole, ripe, fruits eaten in their unprocessed state cannot lead to anything but good health and are in fact the best foods for the human body.

A major obstacle in accepting fruit as viable complete human nutrition comes from athletes and sports trainers. The belief is simply that fruits cannot possibly lead to muscle growth due to lack of protein, however this is absolutely misguided. You don't need muscle to lift weights or jump rope or dribble a ball. You need energy. In fact it is not typically the protein of the muscle that gives the bodybuilder all their physique, but in fact the glycogen stored in the muscles which makes them bulky and appear fuller. The best way to synthesize glycogen by the human body comes from consumption of simple sugars which can be latched together by metabolic processes in the liver and thus stored in various muscles or in the liver itself. The glycogenation process is most efficient when raw materials in form of simple sugars from fruits are obtained through the diet.
What we find as we search through the literature is that protein intake really remains constant in ratio as we try and build muscle. When we begin to lift weights we require energy increase. So instead of needing 2500 calories per day we now need 3500 calories. As we increase calories, if we remain on the same diet, the protein intake will also rise in unison and we will have any extra protein needed in that manner. Never is there a large demand for protein however. The idea that we should be obtaining energy from protein is so ridiculous when you consider the details.
Protein is needed for structures in the body. Muscles, receptors, components of cells and blood, etc. When we ingest high amounts of protein, we release high amounts of nitrogen, urea and this over a long period of time results in acidosis, bone loss, kidney fatigue, and gout, as well as cartilage and joint problems. Another problem is one of energy expenditure. When we ingest meat for instance, not only do we have excess acidic waste, but we have to work extra hard to break the protein down to obtain what we really need: Amino Acids. The protein in meat is in the form of complex amino acids. We cannot use this protein. Instead, we have to break it down into amino acids, and then put them back together to form the protein structures that we can ourselves use. The amino acids found in fruits are simple and easily assimilated. Much less work is required to break them down. When people are put on a high protein diet and high fat diet to lose weight, it works for this very reason. Their bodies need energy and if they are not getting enough carbs, they have to synthesize protein or fat to be used as fuel in the absence of carbs. However, given the choice, the body always will use up the carbs in the form of simple sugars first before anything else, because of the fact that the alternative options require much more strain. This is nowhere more obvious than recognizing the "heavy" feeling and tiredness one feels after eating a large meal of meat and dairy and protein (akin to Thanksgiving dinner) vs. the light springy and energetic feeling one has after eating a giant meal of whole fruit. The reason you feel tired is because your body is forced to digest the food as fast as it can, so as to prevent fermentation, rot, and putrefaction within the gut. Often times if too much protein is consumed with too many complex carbs even more severe problems occur and there is no greater evidence of this than flatulence. Anyone who has regular flatulence can be assured that they are not eating correctly and healthfully. Gas is produced as a toxic byproduct of mal-digestion. As the diet clears up, so does the skin, the flatulence, and bowel movements become stable and effortless.

The question for those interested in gaining weight is: Do you want weight gain or muscle gain? You will gain weight when you eat protein rich foods and high fat foods. This is due to the fact that they simply take more time to digest and thus remain in the gut longer. You will invariably notice that your midsection swells as you maintain a diet high in protein or cooked foods, as these foods do not pass through very fast. But you will NOT notice your biceps getting bigger for instance compared to someone eating fruit. You will not notice any sort of muscle bulk increase by eating protein. It just doesn't work that way. The only way to get your body to actually put on more muscle on top of physical exercise is with artificially inducing this process by using steroids. However, it is well known that use of steroids is not natural, and in fact has very debilitating effects. The only real solution is to get enough calories, get enough and the right kind of exercise, and let your body do the rest.

Anyone who thinks you need protein for energy is absolutely wrong. Energy is only derived from carbohydrates. Every piece of food you eat that eventually gets used for energy, will be converted and broken down into simple sugars first. The question is why would you want to make your body do all this extra work when you can simply provide all it needs with apples or bananas?

Another problem with protein is that nobody ever eats it raw. Some people some of the time will occasionally eat a raw animal meat but never as a daily practice. They start to pretend that it is OK to cook food, in fact it is even GOOD in some cases! Incorrect. Cooking creates aromatic carcinogens, it creates enzyme resistant protein cross linkages (that means they don't get digested). Where do these undigested proteins go? Do we simply just get rid of them? Or do they get lost in space, start creating "immune" responses and allergies and intestinal problems?

Here is a recent article discussing the benefits of fruit for body builders.

If you think it is not possible to build muscle eating fruits, go tell it to a gorilla, who is a herbivore and frugivore and builds great muscles on such a diet. Go look up some fruitarian body builders or vegan body builders and you can see how without any supplements, any packages or powders and shakes and vacuum packed meals and bars and any other foodstuff achieve a remarkable level of muscle growth and fullness. The problem is that most people who have fruit based diets are not trying to be bodybuilders. However, it can be done, as is evidenced by the ones who have done so. And I would argue, it can be done at a level even more optimally than on any other diet.

But onto the subject of fructose and fruit sugar in general: We believe for some reason that all this added sugar is really not healthy. The reason is because of the fact that it promotes insulin secretion, and insulin secretion is related to diabetes. However this is very misguided. The problem is not insulin secretion, as much as it is irregular spikes and sustained insulin secretion. There is very little wrong with eating a large meal of fruit, having a high influx of sugar into the body and having a high insulin spike. This is expected and good. It means you are getting sugar transported from your blood to inside your cells. If you have "too much" sugar, if it is complexed and found with proper fiber as in fruits, your body begins to shift from using it for immediate energy needs, to storing it as glycogen, when that is satisfied the body then stores any excess as body fat and distributes it accordingly around the body. The problem is when insulin cannot do it's job, and when it has excessive spikes due to refined sugar which is not complexed and not buffered by fiber. This does create a spike in insulin, and has been shown to in fact heighten risks of diabetes in almost everyone who consumes such a diet of refined carbs. This applies not just to fruit juices and sodas, but also to refined white flour, breads, grains, rice and so on, as the principle is the same. There is no fiber to buffer the exposure and no co-vitamins and nutrients to work in synergy to aid proper digestion.

Here is an interesting brief discussion on the subject of synergy in foods:

This raises a great point. Perhaps...fructose may have other functions which we have not yet figured out and so it is not undesired in the fruits, but necessary. Here is one such function we find from the Linus Pauling Institute.

Wow so it appears that the fructose in an apple is not only good for energy, but in fact is itself a co-factor in our obtaining various antioxidant concentrations.
The researcher states:
"Increases in plasma uric acid after consumption of tea, coffee, wine, spinach, and strawberries have been described in some previously published short-term studies. However, none of the investigators could explain the reason. With our observations, we can now offer the explanation that fruits may transiently increase plasma uric acid due to the metabolism of fructose, and the contribution of this antioxidant to the measured total antioxidant capacity of plasma is, indeed, much more significant than the possible antioxidant contribution of the flavonoids."

She concludes:
"...we continue to explore the mechanism by which low concentrations of flavonoids and their metabolites may exert health benefits. Clearly, our apple study has demonstrated that the consumption of fruit may have a greater impact on human health and potential health benefits for more reasons than we expected."

Here is some more info on fructose.

Here is what the Ann Collins website has to say about fruit and diabetes:

Q: Which fruits contain the most sugar?

A: People with diabetes can eat any kind of fruit, regardless of the sugar content. Everyone is encouraged to eat at least five portions of fruit and vegetables every day. Spreading the fruit you eat through the day will avoid a sudden rise in blood glucose levels. Although some fruits have a lower glycemic index, which shows how foods affect blood glucose levels, the important thing is to increase the amount of fruit you eat, including a wide variety of different fruits.

Q: Is it true that I shouldn’t eat bananas or grapes?

A: No. All fruit and vegetables are extremely good for you. They are high in fibre, low in fat and packed with vitamins and minerals. Research has shown that eating more can reduce the risk of coronary heart disease, some cancers and some gut problems. You should aim to eat five portions of fruit and vegetables per day: for example, three portions of fruit and two portions of vegetables or vice versa. Eating more fruit and vegetables also helps to improve the overall balance of the diet. Fruit is the perfect snack.

One Portion of Fruit/Vegetables =

  • one medium- sized fresh fruit (apple, pear, banana, etc)
  • two small fruits (apricots, plums, kiwi fruit, etc)
  • a cupful of berries or very small fruit (grapes, raspberries, etc)
  • a bowlful of salad
  • a large slice of a large fruit (melon, pineapple, etc)
  • three serving spoons of tinned or stewed fruit
  • half a serving spoon of dried fruit
  • a small glass of unsweetened fruit juice
  • three serving spoons of a small vegetable (sweetcorn, peas, etc)
  • two serving spoons of green or root vegetables or pulses (beans, carrots, etc)

Here is a recent headline from the American Diabetes Association:
August 5th, 2008 - "A new study published in the Archives of Internal Medicine found that eating more fruits and vegetables may decrease the risk of diabetes."

Here is a recent study from the journal Diabetes Care in 2008:

RESULTS—During follow-up, 4,529 cases of diabetes were documented, and the cumulative incidence of diabetes was 7.4%. An increase of three servings/day in total fruit and vegetable consumption was not associated with development of diabetes (multivariate-adjusted hazard ratio 0.99 [95% CI 0.94–1.05]), whereas the same increase in whole fruit consumption was associated with a lower hazard of diabetes (0.82 [0.72–0.94]). An increase of 1 serving/day in green leafy vegetable consumption was associated with a modestly lower hazard of diabetes (0.91 [0.84–0.98]), whereas the same change in fruit juice intake was associated with an increased hazard of diabetes (1.18 [1.10–1.26]).

CONCLUSIONS—Consumption of green leafy vegetables and fruit was associated with a lower hazard of diabetes, whereas consumption of fruit juices may be associated with an increased hazard among women.

This is interesting to notice how fruit consumption seems not only to not have a negative effect on diabetes, but actually a reversing effect on it, whereas fruit JUICE seems to increase the process and risk. This is no doubt because of the removal of fiber from the fruit. This is why juice is considered to not be a whole food. Same with oils.

Here's a recent article entitled:
"Fruit juice tied to modest rise in diabetes risk"

Let us not extrapolate the findings to whole fruits, please.

Why? because we find this out:
"Whole fruit may decrease diabetes risk"

Here's more:
"Whole fruit, green leafy vegetables lower diabetes risk"

"Whole fruit vs. juice"

You want to have it conclusively proven that fruit is not only really good for you, but able to sustain muscle growth, vibrant health and proper macronutrient content?
Do this:
Find out what your caloric needs are per day.
Find out how much fruit you would need to satisfy those calories each day.
Then, after you find out how much you would need to satisfy your calories, index the amounts and ratios of trace minerals, macro and micro nutrients, vitamins, phytochemicals, antioxidants and any other substance you find in the literature that is essential in a proper diet for humans, and you will INVARIABLY find that the numbers "magically" work themselves out. The ONLY issue you may have is that "wow, that's just way too much sugar." And yet, that is based on science that attacks refined and processed sugars. Not whole food sugars found in nature, unaltered by machinery.

Here are some links to reference some fruits for their various nutrient contents. It will be fun, I assure you. Try and prove me wrong:
Fruit Nutrition Facts
Fruit Nutrient Chart

In case I have not made the message clear as to the benefits and absolutely lack of ill effects of fruits let us consider some recent studies published in well respected journals.

From the American Journal of Clinical Nutrition:
Volume 78, Supplement 1 (September 2003) - "We propose that the additive and synergistic effects of phytochemicals in fruit and vegetables are responsible for their potent antioxidant and anticancer activities, and that the benefit of a diet rich in fruit and vegetables is attributed to the complex mixture of phytochemicals present in whole foods."

Volume 67, Number 4 (April 1998) - "When the members of the first and fifth quintiles by percentage body fat were compared, the first quintile had significantly lower weight, lower body mass index, higher estimated VO2max, higher athletic scores, lower ratios of total serum cholesterol to HDL cholesterol, and higher fruit, carbohydrate, and fiber intakes. Correlation analyses performed with the data for the entire cohort showed fruit consumption to be positively correlated with estimated VO2max, and predicted VO2max to be positively correlated with circulating beta-carotene and alpha-tocopherol. This study provided evidence that the positive associations of exercise and fruit consumption with cardiovascular health apply to female adolescents as well as to adults."

Volume 81, Supplement 2 (May 2005) - "Healthcare professionals need to be aware of the importance of adequate calcium and vitamin D intakes (easily monitored by serum 25(OH)D) for optimal bone health, as well as the prevention of falls and fractures. In addition, a healthy diet that includes 5 servings a day of fruits and vegetables should optimize the intake of micronutrients required for bone health."

Volume 81, Supplement 1 (January 2005) - "Despite elegant research involving molecular biology studies and determination of the genetic mechanisms of aging, practical information on how to forestall or reverse the deleterious effects of aging may be years away. If this is the case, then it is prudent to try to establish other methods that can be used now to alter the course of aging. Numerous epidemiological studies have indicated that individuals who consume diets containing large amounts of fruits and vegetables may reduce their risk for developing age-related diseases such as Alzheimer disease."

Volume 79, Number 6 (June 2004) - "Fruit and vegetables increase erythrocyte glutathione peroxidase activity and resistance of plasma lipoproteins to oxidation more efficiently than do the vitamins and minerals that fruit and vegetables are known to contain. Plasma protein carbonyl formation at lysine residues increases because of the vitamins and minerals in fruit and vegetables."

"You can reach your 75-milligram-per-day vitamin C target with a glass of OJ, but upping your intake of the nutrient could save your life. A study published by the American Journal of Clinical Nutrition found that people with the highest blood levels of vitamin C had a 42 percent lower risk of stroke than those with the lowest. This may be because the nutrient protects your body from tissue-damaging free radicals. "People who ate at least six servings of vitamin C-rich produce daily had the highest level of protection," says Phyo Kyaw Myint, lead researcher and a research associate at the University of Cambridge in England. That's about three cups, which supplies 200 to 300 milligrams of vitamin C. Citrus fruits aren't the only produce high in the nutrient; get more of it with these tasty picks:

Red Bell Pepper - 152 mg (1 medium)
Kiwifruit - 114 mg (2 medium)
Strawberries - 98 mg (1 cup)
Papaya - 87 mg (1 cup)
Broccoli - 81 mg (1 cup)
Pineapple- 79 mg (1 cup)
Brussel Sprouts 75 mg (1 cup)

Here's an interesting bit on cherries:

Look for brightly colored, meaty, plump, and heavy fruit. Hard, pale cherries are immature and won't get any riper. Check the moisture level as well. Good cherries are dry. If the fruit is soft or sticky, that means it's already started to spoil. Store unwashed cherries in a plastic bag in the fridge. (They'll keep longer if you buy them with stems.) You can also benefit from additive-free 100% cherry juice (R.W. Knudsen makes one) or dried cherries — as long as they're not covered in sugar.

Here's an interesting one:

You know the importance of frequent eating to keep your body nourished for optimal muscle growth. But would you ever suspect that eating a meal, even a seemingly healthy one, could also be bad for you? Recent research from the U.S. Department of Agriculture suggests this is so. The good news is that it's also possible to turn every meal into a healthy one. The key is antioxidants.

THE STUDY Researchers measured the blood antioxidant capacity of subjects before and after meals in a series of five clinical trials. The higher the AOC, the better one can handle oxidative stress, which has been linked to an increased risk of ailments including cancer, Alzheimer's and cardiovascular disease. It can also damage muscle tissue and compromise recovery.

THE RESULTS Surprisingly, researchers found that when subjects were given a meal rich in protein, carbs and fat but lacking antioxidants. their AOC plummeted. In other words, simply eating a meal without vegetables or fruit raised their oxidative stress. Yet. when they also consumed blueberries, grapes, cherries or kiwifruit, their AOC increased. This means that not only should you eat plenty of vegetables and/or fruit with every meal to boost your antioxidant capacity and reduce oxidative stress, but you have to in order to prevent a rise in oxidative stress

WHAT THIS MEANS TO YOU
Include plenty of antioxidant-rich vegetables and/or fruit at every meal. This may seem like a difficult task when you put down six to eight meals a day, so consider using antioxidant supplements at each meal, such as vitamin C, beta-carotene and even whey and soy protein, both of which can effectively increase the body's AOC.

You should eat plenty of vegetables and/or fruit with every meal to boost your antioxidant capacity and prevent a rise in oxidative stress.

 

I challenge anyone to browse the literature to find even one case of high fruit and vegetable intake causing any problems. The difference between myself and others in the field of nutrition is nothing more than a very simple realization:

Why should I not simply eat fruits and veggies entirely, without adding in any of these other foods which do not seem to mesh perfectly with human needs as do fruits in particular, and vegetables? There is no good response to this other than opinion. "You will crash" "You will get hypoglycemic" "You will not have enough energy" "You cannot gain muscle this way" "Not enough protein" "You will turn weak and skinny" and so on. Nothing scientific at all. Nothing with any reasonable merit or substance. If I will turn hypoglycemic for instance, can you please point me in a direction so as to find a peer reviewed article documenting the role of fruit in causing hypoglycemia. You cannot find such a paper, in fact you find high fruit intake reverses such a problem.

All the statements and slander on fruit's behalf are all 100% unwarranted and it only takes a little courage to step out of the box and give it a try. The bottom line is that a fruit based diet is precisely what humans are meant to eat, vegetables are great as well as compliments to the fruit base. But even if many people find it hard to adopt such an "extreme" and "out there" diet, surely there must be a definitive agreement that increasing our fruit consumption as much as possible will promote nothing but health benefits. The predominantly fruit based diet is one we all should strive for. Some will be able to do so, some may not be, but the increase in fruit consumption along with vegetable consumption is certainly not going to hurt anyone at all. That's one of the few guarantees you will find in the field of nutrition.

There is not one single person who gets ill from vegetables. Not one single person who gets disease from fruits. Fruit consumption does not necessarily make you lose weight; if you are skinny for instance, and you begin to consume the right amounts, you will gain weight. If you are fat, you will lose weight. Fruits do what any good therapeutic agent does in application: STABALIZE.

If you are looking to gain weight on fruit, you have to exercise the muscles which you want to grow. Or you have to consume larger quantities of fruit than are needed for your caloric requirement each day and maintain a decent amount of physical activity. The body, when provided with all the necessary materials and conditions for proper development and stasis, will naturally be inclined to reversing disease, gaining muscle, losing fat, clearing the skin, depending on its current state and on what activities that body's person engages in.

More PDFs
Carb values of fruit and veggies
Diabetes and sweet drinks
Erosive fruit juices on teeth
Fresh fruit, bad rap
Fresh fruits and veggies and college students
Fruits decrease homocysteine
High fruit, low meat reduces adenomas
Alpha lipoic acid and skin
Olive fruit inhibits cancer
Praise to blueberries
Treats of tropical fruits

 


Original Source: www.positivelyfalse.com