Healthy Eating Is Human: Joys, Challenges, and Things You Can Do..
The definition of healthy eating has changed for me a couple of times in the past few years.
By the time I was in college, healthy eating was about following nutritional guidelines and doing everything by the book. However, it meant that my view of the food on my plate had changed. I went from seeing meals I enjoyed to only seeing nutrients.
If you ask a group of people what eating healthy means to them, you’ll probably get a different answer every time.
For some, healthy eating means reining in a fast food habit or consuming more fruits and vegetables, while for others it may mean occasionally enjoying a piece of cake without feeling guilty.Still yet, those who have certain medical conditions and even food allergies may conceptualize the concept of healthy eating in their own unique way.
In short, there’s no single right answer to what healthy eating means.Healthy eating is human, and as humans, we all have different wants and needs, which inevitably affect our food choices.
What’s more, what healthy eating means to you may even change throughout the different stages of your life as you grow and adapt to your ever-changing needs.This article explores the human side of healthy eating, and I provide my own go-to tips to make it easier.Juice can be an excellent source of nutrients, especially antioxidants.
While there is controversy surrounding the sugar content of juice, it’s a much healthier option than other sugar-sweetened beverages, such as soda or energy drinks.
Try to limit your intake to 1–2 cups (240–480 ml) per day, and opt for whole fruits and vegetables instead whenever possible.
If you’re looking for a quick, convenient source of nutrients, juice can be a part of a healthy diet — as long as you enjoy it in moderation.Though juice is enjoyed around the world, it’s a controversial beverage.
When it comes to its healthiness, many people are divided. Some argue that it’s too high in sugar, while others champion its high nutrient content.This article reviews the 9 healthiest juices and discusses whether juice is a healthy choice in general.
HealthBenefits of fruit Juice
1.Beet juice has gained popularity in recent years due to its associated health benefits.This colorful juice is made by blending beets and water.
One cup (240 ml) of beet juice provides (:Some trusted studies says so) Calories: 70,Protein: 1 gram,Carbs: 18 grams,Fiber: 1 gram,Sugar: 13 grams
It’s relatively low in sugar, as most vegetables are naturally lower in sugar than fruits .What’s more, beets are a great source of betalains, which are pigments that give the vegetable its deep-red color. They act as potent antioxidants, potentially lowering your risk of heart disease, inflammation, and certain types of cancer .
Beet juice is also high in inorganic nitrates, which have been shown to increase athletic performance and decrease blood pressure and heart disease(Some trusted studies says so).
Still, keep in mind that the inorganic nitrate content of beet juice depends on the variety and growing conditions of the vegetable, as well as the processing method .
It’s relatively low in sugar, as most vegetables are naturally lower in sugar than fruits .
What’s more, beets are a great source of be talains, which are pigments that give the vegetable its deep-red color. They act as potent antioxidants, potentially lowering your risk of heart disease, inflammation, and certain types of cancer .
Beet juice is also high in inorganic nitrates, which have been shown to increase athletic performance and decrease blood pressure and heart disease risk.
There are two main types — cloudy and clear. Cloudy apple juice contains pulp, while clear apple juice has had the pulp removed.
A 1-cup (240-ml) serving of apple juice provides
Calories: 114 , Protein: less than 1 gram Although it’s naturally low in vitamin C, many commercial varieties are enriched with vitamin C, providing up to 106% of the DV per cup (some trusted studies say so).
Furthermore, it’s high in antioxidant compounds like flavonoids and chlorogenic acid, which help neutralize cell-damaging free radicals (some trusted studies say so).
Among the different types, cloudy apple juice is the highest in antioxidants. In one study, it was found to have 2–5 times the antioxidant content of clear apple juice (Some trusted studies say so).
Apple juice comes in both clear and cloudy varieties. Though both contain antioxidants, cloudy juice provides up to 2–5 times more. Most apple juices are enriched with vitamin C, furthering its antioxidant content.
Tomato juice is not only a key ingredient in Bloody Marys but also enjoyed on its own as a delicious and healthy drink.
While many people consider the tomato to be a vegetable due to its culinary uses, it’s biologically a fruit. Still, many companies classify tomato juice as a vegetable juice due to its flavor and low sugar content.
One cup (240 ml) of tomato juice provides (Some trusted studies say so):
Calories: 41,Protein: 2 grams Carbs: 9 grams,Fiber: 1 gram,Sugar: 6 grams,Folate: 12% of the DV,Potassium: 11% of the DV,Vitamin A: 6% of the DV,Vitamin C: 189% of the DV,Vitamin E: 5% of the DV,Vitamin K: 5% of the DV
Tomato juice is particularly high in vitamin C, a potent antioxidant that supports iron absorption and promotes skin and Some trustedsource say so).
It’s also a good source of lycopene, a carotenoid and antioxidant that gives tomatoes their red color. In fact, 80% of dietary lycopene is reported to come from tomato juice, spaghetti sauce, or pizza sauce .
Lycopene may lower your risk of heart disease and stroke. For example, one review linked increased intake of lycopene to a 13% lower risk of heart disease .
However, tomato juice can be very high in salt, a mineral that can increase blood pressure when consumed in excess. Considering that most people consume too much salt, try to select low-sodium options when possible .
Tomato juice is very high in lycopene, which acts as an antioxidant and may lower your risk of heart disease. Furthermore, 1 cup (250 ml) provides almost twice your daily vitamin C needs. Choose low-sodium tomato juice whenever possible.
Tart and bright red, cranberry juice offers many benefits.
A single cup (240 ml) of cranberry juice provides (Some trusted:source say so).
Calories: 116,Protein: 1 gram,Carbs: 31 grams,Fiber: 0.25 grams, Sugar: 31 grams Potassium: 4% of the Daily Value (DV),Vitamin C: 26% of the DV,Vitamin E: 20% of the DV,Vitamin K: 11% of the DV.
Cranberry juice is known for its ability to protect against urinary tract infections (UTIs). Though research on this effect has been mixed, a recent review found that drinking cranberry juice lowered the risk of getting a UTI by 32.5% (Some trusted studies say so).
This juice is also high in antioxidants, including anthocyanins, flavonols, procyanidins, and vitamins C and E, which may help protect your cells from damage caused by free radicals (Some trusted sources say so).
Cranberry juice is high in potassium, antioxidants, and vitamins C and E. It may also help prevent UTIs, though research on this effect is mixed..
Since the nitrate content is not listed on most labels, it’s difficult to know to what extent drinking beet juice will provide nitrate-related benefits (17Trusted Source)
Beet juice is rich in dietary nitrates and betalains, both of which are associated with a lower risk of heart disease and other chronic diseases. Furthermore, it’s much lower in sugar than other juices
Grapefruit juice is a tart drink that many people enjoy.
One cup (240 ml) of grapefruit juice provides (Some trusted studies say so):
Calories: 95, Protein: 1.5 grams,Carbs: 19 grams, Fiber: 1.5 grams
Sugar: 20 grams,Folate: 9% of the DV Potassium: 8% of the DV
Vitamin C: 96% of the DV, Vitamin E: 4% of the DV
Grapefruit juice is rich in disease-fighting antioxidants like vitamin C and a compound known as naringin .
However, processing the fruit decreases its content of certain antioxidants. For example, whole grapefruit is rich in beta carotene and lycopene, but grapefruit juice lacks these nutrients (Some trusted studies says so).
It’s important to know that grapefruit and its juice interact with over 85 medications, including blood thinners, antidepressants, and cholesterol and blood pressure medications (Some trusted studies say so).
This is due to compounds in grapefruit known as furanocoumarins, which interact with your liver’s ability to process medications. Therefore, it’s crucial to speak with a healthcare professional before eating grapefruit and its derivatives
Grapefruit juice is rich inantioxidants, such as naringin and vitamin C. However, grapefruit and itsproducts interact with numerous medications. Consult a healthcare professionalif you’re taking any medications that may interact with grapefruit.
Orange juice is a classic breakfast staple around the world and well known for its nutritional properties.
A single cup (240 ml) of orange juice provides (Some trusted studies say so):
Calories: 112,Protein: 2 grams,Carbs: 26 grams,Fiber: 0.5 grams,Sugar: 21 grams, Folate: 19% of the D Potassium: 11% of the DV, Vitamin C: 138% of the DV
Orange juice is a significant source of vitamin C, an antioxidant that is essential for skin health and iron absorption (Some trusted studies say so).
It’s also high in phenolic compounds, such as cinnamic, ferulic, and chlorogenic acids. These antioxidant compounds help fight free radicals, which can damage cells and lead to disease .
A study in 30 people found that drinking orange juice after a high-fat, carb-rich meal led to significantly lower inflammation levels, compared with drinking water or glucose-water. The researchers attributed this to the antioxidants in orange juice (Some trusted studies say so).
You can purchase orange juice with or without the pulp. The pulp adds a bit of fiber, though not a significant amount.
Plus, many orange juice varieties have added calcium to support bone health.Orange juice is naturally high in vitamin C and other antioxidants. In one study, drinking orange juice after a high-fat, carb-rich meal reduced inflammation.
Pomegranate juice has gained popularity in recent years due to its nutritional benefits. Plus, it adds a vibrant splash of color to your day.
A 1-cup (240-ml) serving of pomegranate juice provides (35Trusted Source):
- Calories: 134
- Protein: less than 1 gram
- Carbs: 33 grams
- Fiber: 0.25 grams
- Sugar: 32 grams
- Potassium: 11% of the DV
- Vitamin C: less than 1% of the DV
- Vitamin K: 22% of the DV
Pomegranate juice is rich in vitamin K, which aids blood clotting, heart health, and bone development (36Trusted Source).
It’s also high in the antioxidant anthocyanin, which gives pomegranates their characteristic dark-red color (37Trusted Source).
Finally, many varieties contain added vitamin C, helping you reach up to 27% of the DV (38Trusted Source).
Pomegranate juice is rich in anthocyanins, which are powerful antioxidants that give pomegranates their rich, dark-red color. The juice is also high in vitamin K, which is important for heart and bone health.
8. Prune
Prunes are dried plums. They’re often enjoyed as a snack, but prune juice is another popular option.
One cup (240 ml) of prune juice provides (Some trusted studies say so):
Calories: 182,Protein: 1.5 grams,Carbs: 45 grams,Fiber: 2.5 grams
Sugar: 42 grams,Iron: 17% of the DV,Magnesium: 9% of the DV
Manganese: 17% of the DV,Potassium: 15% of the DV,Vitamin B2: 14% of the DV,Vitamin B3: 13% of the DV,Vitamin B6: 33% of the DV,Vitamin C: 12% of the DV.Vitamin K: 8% of the DV
Prune juice is high in B vitamins, which play a role in metabolism, DNA and red blood cell production, and skin and eye health (Some trusted studies say so).
Furthermore, it’s widely used as a remedy for constipation, especially in older populations. Its fiber content appears to help soften stool and acts as a mild laxative
It’s also a good source of antioxidants, such as vitamin C and phenolic compounds (Some Trusted studies says so).
Though prune juice is a natural source of sugar, it’s best to limit your intake to a small glass per day or dilute it with water.
Prune juice provides a rich source of iron, magnesium, potassium, vitamin C, and B vitamins. It’s commonly used as a remedy for constipation due to its stool-softening effect.
9.Honey
The natural benefitsof honey has been widely acknowledged and accepted. Besides its great taste, honey is also a natural source of carbohydrate, which is an energy maker for boosting performance, endurance and reducing levels of muscle fatigue.
This is especially useful for athletes. The sugar content in the honey helps to play a role in preventing fatigue during exercise sessions and also during training sessions for sports enthusiast. These sugar make ups are divided into glucose and fructose and functions in different but complimenting ways.
The glucose content in the honey is generally absorbed at a faster rate and gives off an immediate energy boost while the fructose works at a slower pace for a more sustainable and prolonged energy dispersement. When it comes to addressing blood sugar levels in the body system, honey has been known to help keep the levels fairly constant.
As honey is a pleasant food product and it’s natural in its form, consuming it is not a very difficult exercise. People of all ages are generally quite willing to consume honey in any of its accompanying forms. It’s even popular with children.
The energy produced from consuming a small amount of honey daily helps children cope with the physicalstrains of daily school activities
and sports commitments. For the adults too consuming a daily small dose of honey can go a long way in keeping the energy levels at its best during a demanding day at work.
Making sandwiches with honey accompanied with other fillings is one way of creating a pleasant snack. Applying honey on a freshly toasted slice of bread is also a welcome breakfast alternative. Adding honey to drinks instead of using sugar is definitely encouraged.
Most people today want a quick fix for their energy boosting needs and this usually comes in the unhealthy forms of sports drinks, coffee and refined carbohydrates like sugar and whilebread.
Though these produce the desired heightened energy levels, it should be noted that this energy is fairly short lived and the tiredness that follows is usuallymore acutely felt. Therefore opting to consumesome form of whole grains is not only a better alternative but is also much healthier.
Whole grains provide the energy that comes in a more complex form which breaks down over a longer period of time. This then creates theplatform for sustaining the energy levelsfor longer periods.
Because of its more complex make up the whole grains come with a array of beneficial elements like minerals, vitamins, phytonutrients and fiber which are also rich in fiber.
Though juice contains many important nutrients, there are some downsides to drinking it.
Low in fiber
Unlike whole fruit, fruit juice is low in fiber. During processing, the juices are extracted from the fruit, and the remaining flesh and fiber are discarded.
Fiber helps manage your blood sugar levels by slowing the absorption of sugar into your bloodstream. Without fiber, sugar can easily enter your blood and lead to a rapid spike in blood sugar and insulin (Some trusted studies say so).
High in sugar
Both whole fruit and fruit juices are high in sugar, but they differ in the type of sugar they contain.
The sugar in whole fruits is intrinsic sugar that exists within the cellular structure of a fruit or vegetable. These sugars aren’t absorbed as quickly as free sugars (Some trusted studies says so).
Free sugars are simple sugars that have either been added to food or exist naturally in some foods and beverages, including fruit juices and honey. Unlike intrinsic sugars, they’re absorbed quickly, as they’re not bound within a cell (Some trusted studies says so).
A diet high in free sugars — especially sugar-sweetened beverages — is associated with an increased risk of heart disease, diabetes, and obesity .
However, most free sugars in the diet come from sugar-sweetened beverages, such as soda and energy drinks. In fact, a 2017 study found that fruit juice only accounts for an average of 2.9% of total sugar intake .Unlike other sugar-sweetened beverages, 100% fruit juice is rich in vitamins, minerals, and antioxidants. Therefore, many experts argue that it’s a much better alternative .Nonetheless, focus on getting your daily nutrients from whole fruits and vegetables, which often boast high fiber contents. Aim to not drink more than 1–2 cups (240–480 ml) of juice per day (Some trusted studies says so).
Finally, if you decide to drink juice, try to purchase 100% real fruit juice. Many people mistake fruit cocktails or fruit beverages as real juice. Yet, these drinks usually contain added sugar, colorings, and flavors.
A diet high in these compounds has been linked to a lower risk of chronic disease.
.jpg)
Comments
Post a Comment