Eat the Rainbow Winter Week 3-Produce Myth #3: Fruit is High in Sugar

EtR PROGRAM UPDATES:

Welcome to Week 3 of the Eat the Rainbow Fruit and Veggie Problem! 

REPORT LAST WEEK’S FRUIT & VEGGIE INTAKE HERE!

At present we’re persevering with the myth-busting portion of the Eat the Rainbow Problem!

TRUE OR FALSE: FRUIT IS HIGH IN SUGAR. 

FALSE! 

This week we’re going to debunk the widespread delusion about sugar in fruit, and clarify the distinction between easy sugars and sophisticated carbohydrates. 

We’ll dive deeper into the bigger subject of carbohydrates later within the sequence, however this week we’re going to focus particularly on sugar. 

All varieties of sugar are carbohydrates, however not all varieties of sugar are the identical. 

There are actually two sorts of sugar once we’re serious about our diets- added sugars and naturally occurring sugars. Added sugars are issues like desk sugar and excessive fructose corn syrup which can be both added to meals at dwelling (like your morning espresso) or throughout cooking and processing (just like the corn syrup in sodas). Naturally occurring sugars are the sugars which can be present in meals like fruits, greens, grains, and dairy. 

Each varieties of sugars present a fast burst of vitality for our our bodies and each varieties can elevate blood sugar ranges. The large benefit the naturally occurring sugars have over added sugars is that they arrive packaged with different vitamins like fiber, nutritional vitamins, and minerals. 

SO, IS FRUIT “HIGH” IN SUGAR? NO. 

Sure, fruit comprises fructose – typically known as “fruit sugar”, and the quantity of fructose present in entire fruits is the suitable stability on your physique and comes with plenty of different useful vitamins. 

So subsequent time somebody tells you to not eat fruit as a result of “it’s so excessive in sugar!”  – don’t imagine the hype. Seize that apple or banana and eat it realizing that you’re doing one thing good on your physique. 

If you wish to be taught extra about sugar and most cancers, or carbohydrates typically, take a look at these Most cancers Dietitian weblog posts: 

WEEKLY CHALLENGE:

Eat an additional serving of fruit this week! Make a fruit smoothie utilizing frozen berries, eat an orange as a snack, or load up a banana with some yummy peanut butter– the choices are limitless! Tell us the way you loved your further fruit on our Facebook page. 

PRODUCE HIGHLIGHT OF THE WEEK: APPLES

An apple a day retains the physician away. Most of us have in all probability heard that saying and whereas it could be a little bit of an over-simplification, there positively is a few fact to the concept that consuming apples can enhance your well being! Apples are included within the AICR’s list of foods that fight cancer. They’ve fiber and polyphenols that work collectively to help your intestine. In keeping with the AICR, there’s additionally proof linking apples to decrease dangers of sure varieties of breast most cancers. 

HOW TO USE

Apples are nice uncooked or cooked. Slice them up uncooked and dip in peanut butter, caramel dip, or chocolate pudding with tofu. In the event you or anybody in your own home has hassle with the feel of uncooked apples, grating them with a cheese grater is a implausible strategy to get the entire dietary advantages in an easier-to-eat kind!

There are such a lot of nice methods to serve apples, I did an entire post about it. Test it out for much more concepts!

Baked apples are additionally one in every of my favorites! Apples and cinnamon are one in every of my favourite winter combinations- they simply style cozy by some means. Take a look at the Apple Crisp recipe under for a brand new strategy to again up some apples this winter!

Print

Apple Crisp

This apple crisp makes an ideal dessert. I additionally prefer it paired with yogurt for breakfast. 

• Writer: Kate Rohrbach
• Prep Time: 20 min
• Cook dinner Time: 40 min
• Whole Time: 1 hour
• Yield: 4–6 servings 1x

Filling

• 3 apples, sliced into equal-sized items
• Juice of half of a lemon
• 1 tsp cinnamon
• 1/4 tsp allspice
• 1/4 tsp nutmeg
• 1/2 Tbsp white sugar
• 1 Tbsp brown sugar
• 2 tsp cornstarch

Topping

• 1/2 cup entire oats
• 1/3 cup entire wheat flour
• 1/4 cup brown sugar
• 1/2 tsp cinnamon
• 1/2 cup unsalted butter
• sprint salt

Directions

1. Preheat oven to 350 levels Fahrenheit
2. Mix the entire filling substances in a bowl and stir to mix
3. Pour the apple combination into an 8-inch baking dish
4. Combine collectively the topping substances apart from butter
5. Lower within the butter till the topping comes collectively in a crumbly combination
6. Add the topping to the baking dish
7. Bake for 40 minutes till the topping is golden brown and filling bubbles.

Notes

I used Fuji apples for this recipe however be happy to substitute any sort you want, simply remember that it’s possible you’ll need to enhance the sugar when you select one thing tart like a Granny Smith. 

Take pleasure in!!

-Julie