Is avoiding fruits a good recommendation?
But, fruit juice is approximately as good for you as any soda, and as you try to optimize your diet more and more, you'll want more fibrous fruits, less sugary fruits, and eventually a little bit less fruit overall.
But by then you'll already be pretty familiar with your goals and diet and how various foods fit in to them.
Anything that’s not 100% juice isn’t really juice. It’s typically marketed as a fruit “drink“.
If I mix 99% motor oil with 1% strawberry, that is a 100% pure fruit juice BLEND!
And I've seen the traditional juice fruite producers come up with increasingly comical/tragic ways to address it:
HUGE 100%, miniscule "natural ingredients" below it (so no motor oil at least xD )
HUGE name of a specific fruit, such specific fruit all over the box, big "100% fruit" and label saying 99.9999 apple, 0.0001 specificfruit powdered extract
And 100% fruit juices have become more widespread only in the last years... (they're still less than a third than the juices you see on a shelf)
Yes they have always been called "succhi di frutta" even if filled with sugar and other stuff, I had no idea that in some countries those are not called fruit juices.
There is a substantial difference in health value between a berry based smoothie you make at home and an apple juice from the store.
You can safely eat 200 grams of tomatoes as the sugar and calorie amount is pretty low but it will make you feel satiated.
Meanwhile 100 grams of banana will have 5 times the sugar and calories of tomatoes (for 100g) but still is pretty fine if you restrict yourself at that 1 small banana.
200 grams of an apple is also pretty safe and is a nice snack.
But in moderation and ideally sourced locally it's probably fine.
[0] https://www.dailymail.co.uk/news/article-6223529/Melbourne-Z...
Even if you are not responding to sugar bad in your body, your teeth are fucked for sure.
Completely avoiding - no. Reducing fruit consumption to some sensible level - definitely. Hence "to a lesser extent".
https://www.msn.com/en-gb/health/other/influencer-who-promot...
Basically, you need to earn your carbs. Sugar is fine if you burn it off, that's why athletes drink Gatorade mid workout. If you eat an apple before a walk/jog/swim/etc, there's no issue. If you eat a pile of bananas while doing nothing, that glycogen has to go somewhere.
If you're a biohacker, fruit's your biggest remaining problem, you've replaced the micronutrients with other sources, and you don't need fast burn energy, sure.
There is almost nothing in fruit worth taking. Especially not a tremendous amount of sugar. One apple can have amounts of sugar similar to Coca-Cola. Furthermore, a lot of it is fructose, which is basically a poison to the body. The sole purpose of human adaptations to fruit seems to be fattening, which makes evolutionary sense for survival in the time of scarcity, but not when you have food in abundance all the time. Note that it's also true that todays fruit is 'weaponized' by long-lasting preference to sugary variants so it contains much more sugar then in historic times and a lot less of other things like vitamins and minerals.
One other important reason is that such amount of sugar will block vitamin C as they are absorbed via the same mechanism (GLUT2). Blocking vitamin C absorption leads to all sorts of bad things, slowly, like lower immunity, higher cholesterol, fragile blood vessels.
The third important aspect is cancer feeding (which mostly relies on sugar, so even though the body makes it, you certainly do not have to ignite it) and effects on insulin which dysfunction is tied to both cancer and diabetes.
You should replace them with vegetables.
As a personal anecdote, my family and I almost never eat fruit (in last 20 years or so) - at most a couple of times per year. We all seem very healthy.
Fruit is not a great source of vitamin C for the reason I mentioned. Red paprika is way better source for example, then any fruit. You better take a supplement too, liposomal variant if possible and/or film tablets.
You can get fiber from other, way more healthy foods, like quinoa seeds. Many people also remove fibers by juicing fruit, which is particularly unhealthy.
> is better off having a glass of orange juice than Coke
Even this is debatable... I wouldn't be surprised if the net effect to the body is almost the same
Almost nothing worth taking that you can't get elsewhere, without all the junk. It's clearly true even for junk drinks - they usually have some low amounts of junk form of vitamins in them, but that is typically not why you drink them and you can find much better forms in higher dosages elsewhere, without the junk.
Not to be pedantic, but red paprika is literally dried and powdered fruit (at least under the botanical definition of fruit).
I was thinking about red peppers. It's also technically a fruit, but at least in my country nobody considers peppers a fruit but vegtable.
On wikipedia they say AKA paprika:
https://en.wikipedia.org/wiki/Bell_pepper
> In some languages, the term paprika, which has its roots in the word for pepper, is used for both the spice and the fruit
I am curious where you got that consuming sugar inhibits vitamin c absorption. I couldn't find any studies or research that supports this take.
https://www.sciencedirect.com/science/article/pii/S002231662...
It's also logical. GLUT2 is a passive transporter and relies on diffusion. You will always have a bunch more glucose than vitamin C, so it will outcompete it.
The same transporter is used for both, as they are very similar - GULO gene transforms glucose to C.
There is a special C transporter SVCT1/2, a pump, that that doesn't suffer from this, but requires Mg/Ca for activation and is a lot less distributed than GLUT2. But then, eating modern fruit simple doesn't have much of it, and even that is lost around the conditions used. That's why no animal on the planet delegated vitamin C production to the plants, the amounts are far from enough for satisfactory workings of the body (except us, GULO mutants), alas high enough so you don't disintegrate (scurvy).
This might be one of the reasons why sugar diminishes the immunity (to be more precise, phagocytic index ) by around 50% several hours after eating it. Don't ask for study, there is Google Schoolar et al.
> your intake on fruit seem quite extreme
That means nothing to me nor anybody seriously researching this stuff. I rely on interpreting science documents. My or researcher interpretations might be wrong, but it's still the best we know so far. Contrary to that, unquantifiable "advices" like don't be extreme or that of moderation are best to left unsaid and all it does is tell me that person simply doesn't know anything about the topic and should be completely ignored.
That wasn't meant to be advice, just my general, nonprofessional, take on nutrition recommendation until I am convinced otherwise. Which I gladly am, because I find human biology (esp. the metabolism) more and more interesting the more I know about it.
I only remember reading that vitamin c in its ascorbic acid form is the predominant way it is transported into the cells (by SVCT1,2 pathways) and DHA transports contribute only a way minor amount.
> This might be one of the reasons why sugar diminishes the immunity by around 50% several hours after eating it
Interesting, I'll try to find some reading material about that.
Regarding immunity claim, here is something to get you started (50% claim):
https://ajcn.nutrition.org/article/S0002-9165(23)33417-8/ful...
> Oral 100-g portions of carbohydrate from glucose, fructose, sucrose, honey, or orange juice all significantly decreased the capacity of neutrophils to engulf bacteria as measured by the slide technique.
We also know what diabetes does to immunity...