How many vegetables and fruits can you eat in one day?

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We can talk about the advantages of vegetables and fruits several times a day, taking care of their diversity, because they are a source of vitamins, mineral salts and fiber. Check how many servings of fruits and vegetables you need to eat in one day.

 

Vegetables and fruits are not very caloric, and their food gives a quick feeling of satiety, their fiber protects against constipation, and minerals help maintain the acid-alkaline balance of the body, and the fiber, especially the soluble one, reduces the absorption of cholesterol, thus preventing atherosclerotic changes.

 

It’s impossible not to mention the antioxidants and vitamins without which our body can not do.

 

Fruits and vegetables are a source of carbohydrates

Vegetables and fruits are the main source of carbohydrates (sugars), which – beside fat and protein – are fuel for our body, some species contain more of them, others less .The differences also concern the rate at which carbohydrates are converted into glucose, simple sugar, which goes to the cells.

The amount and type of carbohydrates depends on the calorific value of a given vegetable and its effect on the increase of glucose levels. Vegetables and fruit containing a lot of simple carbohydrates, easily digestible, cause a rapid increase in blood glucose levels and are more caloric and less desirable in the diet. because it is conducive to diseases of the civilization, for example diabetes, atherosclerosis or heart attacks.

 

 

Eat 5 portions of fruit and vegetables every day

So how do you enjoy the benefits of vegetables and fruits, so as not to cause blood glucose surges at the same time? It’s best to eat them several times a day, but in controlled amounts. Nutritionists recommend five servings, or about 60 days a day.

One serving is a small apple or medium tomato, 12 grams of salad, a bowl of vegetable soup or a small broccoli. If you eat three meals a day, add about 185 grams of fruit and vegetables to everyone, remembering that the latter is best to eat until 15.00.

 

Eat more vegetables and less fruit

All vegetables and fruits are divided into four groups: vegetables in groups I and II can be eaten in larger quantities because they contain few carbohydrates and have a low energy value overall.

It is necessary to limit the consumption of vegetables from groups III and IV.” This applies mainly to potatoes. The starch found in potatoes is a multi-sugar, which quickly transforms into simple sugars in the body, especially people with elevated blood sugar who are already suffering from diabetes, because due to insulin deficiency it will be difficult to burn the delivered glucose.

Fruits are rich in easily digestible simple carbohydrates, which is why their consumption should depend on the amount of vegetables eaten with high carbohydrates.” If we strongly limit the consumption of foods rich in carbohydrates (eg potatoes, cereal products), we can add an extra portion of fruit in their place from groups I and II, while the fruits in groups III and IV can be eaten in a small amount.

 

Table sugar content in fruits and vegetables

 

Group I with 2-5% carbs chard, broccoli, chicory, cauliflower, cucumber, tomato, radish, rhubarb, lettuce, spinach, asparagus watermelons, lemons, grapefruit, melons, wild strawberries, strawberries, cranberries

Group II with 5-10% carbohydrates, swedes, brussels sprouts, onion, pumpkin, kale, green beans, kohlrabi, white cabbage, red and Italian, carrot, pepper, leek, turnip, gooseberry sorrel, blueberries, peaches, blueberries , cherries, pears, apples, blackberries, raspberries, mandarins, apricots, oranges, white and red currants, cherries

Group III with a content of 10-25% carbohydrate broad beans, celery, potatoes bananas, black currants, plums, plums, grapes

Group IV with up to 75% carbohydrate peas, green peas, beans, soybeans, lentils, sweet figs, pineapples, dates, mangoes, dried fruit (plums, apricots, raisins, dates)

Posted on: November 9, 2018

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