“Eat more fruits and vegetables” is a dietary advice that many people are familiar with. The rich vitamins contained in fruits have many health benefits. However, there is another school of thought that believes that eating too much fruit is harmful to the body, especially those with high cholesterol should be careful. What is the truth?

Fruits are high in sugar, and may fructose aggravate the symptoms of high cholesterol?

In recent years, the accusations against fruits are that they are too high in sugar and calories, which may increase blood sugar and cause obesity. Some experts even point out that excessive intake of fructose will increase cholesterol. Most fruits are rich in fructose, so cholesterol levels are high. Those who are tall should eat fruits in moderation.

In fact, fructose is just one of the natural sugars in fruits. Most fruits contain two types of sugar, glucose and fructose. In addition to sugar, fruits are also rich in vitamins, minerals, dietary fiber, water and other healthful nutrients.

Artificial fructose VS natural fructose

There have indeed been reports abroad that excessive fructose intake may lead to increased cholesterol, but the study used artificial fructose (high fructose corn syrup) rather than the natural fructose in the fruit itself.

During the metabolic process, artificial fructose is more easily converted into fat than other sugars, promoting postprandial triglyceride (blood oil) synthesis and body fat production. Therefore, it is more likely to lead to weight gain, and in the long run may increase the risk of diabetes and cardiovascular disease. Risk of disease.

Fruits contain a variety of nutrients and the benefits of eating them in moderation outweigh the risks.
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It can be seen that avoiding fruits just because they contain fructose will limit the diversified intake sources. In particular, a large number of research reports have pointed out that fruits are rich in water-soluble dietary fiber and antioxidants, which can effectively lower cholesterol, promote gastrointestinal motility, enhance resistance and prevent cardiovascular diseases.

Generally speaking, whether you are a healthy person or someone with high cholesterol, eating fruits in moderation is beneficial to your health. In fact, according to recent surveys, as many as 86% of adults consume less than 2 servings of fruit (one serving is 100 grams). , worrying about eating too much fruit is a worry. However, if you are a patient with diabetes or other blood sugar-related diseases, or a person who is allergic to fruits or suffers from fructose intolerance, you should discuss your diet with your doctor and eat fruits as appropriate.

For people with high cholesterol, the British Heart Health Foundation recommends eating at least 5 servings (one serving is 80g) of fruits and vegetables every day. Please see the following serving size comparison for reference:

The amount of fruit in 1 serving is approximately:

• 1 medium fruit, such as apple, orange, banana
  
• 2 small fruits, such as plums or mandarins
  
• 1 handful berries, grapes, strawberries
  
• 1 sliced ​​large fruit, such as watermelon, mango or pineapple
  
• 3 tablespoons dried fruit
  
• 150ml juice
  
• 1 bowl of salad

1 serving of vegetables is approximately:

• 3 tablespoons vegetables, such as broccoli or okra
  
• 3 tablespoons beans, such as king beans, peas, pinto beans, barley
  
• Half a serving of large vegetables such as loofah, eggplant, avocado
  
• 1 medium vegetable, such as carrots or tomatoes

The British Heart Care Foundation recommends that you consume at least 5 servings of the above-mentioned fruits and vegetables every day. However, it is recommended that people eat an even mix of 3 servings of vegetables and 2 servings of fruit, which is in line with the daily dietary guidelines of the Ministry of Health and Welfare. If you are unable to achieve this at first, don’t worry. As long as you gradually increase the intake of fruits and vegetables in your daily diet, your cholesterol level will gradually improve.