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sources.
While this is all good and empowering, when it comes to making the correct diet choices, it has proved a mixed blessing.
One is left wondering what to pick and what to leave behind when pushing your trolley and wondering around the supermarket.
Take fruit for instance. It is a convenient food that needs little processing and preparation and can be enjoyed any time with a minimal fuss.
It was one of the few guilty-free indulgences to be enjoyed until someone came up and said something different.
The current received wisdom is that we should have a minimum of five servings of fresh fruit and vegetables everyday.
But then some dieticians advise us to avoid certain fruits as they have a high sugar content. And they are not talking about the canned variety but the real deal that comes as nature creates them.
There are those who have special medical conditions like diabetes who then ask if they should stop taking fruit and 100 percent fruit juices as they may inadvertently overload their blood sugar levels to the detriment of their health.
So does this mean that when we get to the supermarket we should avoid the fruit section and blacklist it? Does it mean that an apple a day does not keep the doctor away?
Not being a doctor or a dietician but not about to give up on my fruit, I hit the net and searched for what sounded like the most balanced answers on the above questions and a bit more. Fruits sorted by their sugar content:
Fairly High
Plums, oranges kiwifruit, pears and pineapple
Low to Medium
Strawberries, pawpaw, watermelon, peaches, nectarines, blueberries cantaloupes, apples, guavas, apricots and grapefruit.
Lowest
Small Amounts of lemon or lime, rhubarb, raspberries, blackberries and cranberries.
Health Benefits of some common fruits
Bananas are a very good source of vitamin B6 and a good source of vitamin C, potassium, and manganese.
Although oranges have a moderate level of sugars, they are also packed with nutrients. If you can, make room in your diet for an occasional serving.
Oranges are an excellent source of vitamin C and a good source of potassium, thiamin, and folate.
They also contain a relatively large variety and amounts of phytonutrients, which can protect cells from damage, lower risk of cardiovascular disease, and provide other health benefits.
Watermelons are moderately high in sugar, but small amounts can be part of a low-carb diet. It is best to measure carefully, however, as a wedge of watermelon is often equal to several servings.
Watermelon is a very good source of vitamin C and vitamin A. It is also an excellent source of lycopene.
About.com
Which fruits cause allergic reactions? How do you know if you have a fruit allergy?
Apricots, bananas, cherries, kiwis, melons, papayas, peaches, pineapples, plums, and strawberries are certain fruits that are known to cause allergies.
The most common symptom is oral allergy syndrome, characterized by allergic reactions in the mouth and throat.
There can be tingling, itching, and swelling in the mouth, lips, tongue, throat, and palate. Watery itchy eyes, a runny nose and sneezing can accompany the reactions.
Those with hay fever are most susceptible, especially spring hay fever due to birch pollen, and summer hay fever due to ragweed pollen.
They can develop allergic reactions when they eat cross-reactive fruits. Kiwis, strawberries, apples, pears, cherries, plums, peaches, nectarines, papaya, and pineapples are usual culprits. Apples and oranges can trigger asthma.
Bananas can sometimes cause anaphylaxis. Strawberries and plums can trigger allergic rashes.
Other symptoms include pruritis (itching), urticaria (hives), contact dermatitis, allergic rhinitis, and asthma.
Handling of fresh fruits like peeling or touching the juice to the lips may cause rashes, itching or swelling where the juice comes in contact with the skin, sneezing, a runny nose, and watery eyes.
More severe symptoms include vomiting, cramps, diarrhea, and on rare occasions, life threatening anaphylactic reactions such as swelling of the throat, wheezing, and trouble breathing.
What are the best ways to manage a fruit allergy?
Usually, allergic reactions occur when the fruits are raw. Once the fruits are cooked, canned, micro waved, processed, baked, or heated in any way, the allergic effects are reduced.
So even if someone is allergic to fresh apples, they will be able to tolerate eating apple sauce, apple jelly, apple juice, apple pie, and dried apples.
Also, note that the most allergenic part of the fruit is the skin, however, not due to the pesticides, chemicals, or wax on its surface.
So those who are allergic to fruits such as peaches can eat the flesh without trouble, as long as the skin is peeled away.
The ripeness of the fruit can also determine how allergenic it can get.
Freshly picked apples, or unripe apples, may cause milder allergic reactions versus apples that are very ripe, or those that have been stored for weeks after picking.
See if peeling the fruit, or eating partially ripe fruits picked directly from the tree, will result in milder allergies. If the reactions are the same as before, stop eating that certain fruit.
So the best thing that can be done is simply to avoid the fruits that give you allergies.
But once allergic reactions occur, antihistamine can be taken to relieve symptoms. To supplement the nutritional aspects of your diet, substitute with other milder fruits such as grapes, currants , guava, mango, figs and avocado. (Source: beyondallergy.com).
Q: Should diabetics avoid certain fruits?
A: People with diabetes can eat any kind of fruit, regardless of the sugar content. Everyone is encouraged to eat at least five portions of fruit and vegetables every day.
Spreading the fruit you eat through the day will avoid a sudden rise in blood glucose levels.
Although some fruits have a lower glycaemic index, which shows how foods affect blood glucose levels, the important thing is to increase the amount of fruit you eat, including a wide variety of different fruits.
Q: Is it true that I shouldn’t eat bananas or grapes?
A: No. All fruit and vegetables are extremely good for you. They are high in fiber, low in fat and packed with vitamins and minerals.
Research has shown that eating more can reduce the risk of coronary heart disease, some cancers and some gut problems.
You should aim to eat five portions of fruit and vegetables per day: for example, three portions of fruit and two portions of vegetables or vice versa.
Eating more fruit and vegetables also helps to improve the overall balance of the diet. Fruit is the perfect snack. (annecollins.com).
So it looks like everyone can still eat fruit if they remember the golden rule that too much of anything is never good for you.
There are even dieticians who advise that we are better off getting our liquid requirements from fruits rather than from pure water.
Most people do not have the time and access to go directly to the farmer to buy fruit straight from the tree and there is a need to make sure that you your supermarket stocks only fruit that is fresh and has a respectable variety, mixing between the usual and the more exotic types.
Fruit should be of the correct colour with no bruises. Unless it is meant to be soft, fruit should also be firm and not squishy.
A stale smell means that the product is overripe and fermenting and should be removed from the shelves instantly.
Discoloured skins usually indicate that fruit has gone bad and should be avoided.
A wilted look is another no-no, fruit should look plumb and full and generally attractive to the eye.
Sometimes supermarkets may place fruit on special offer if it is set to go off.
This can be a good way to pick up bargains especially of the fruit in season but make sure that you do not buy anything that is already rotten.
It will prove a costly mistake when you get home and discover that you have to throw the lot away.
Get in touch with me and tell me your experiences in our supermarkets.
Do they make you feel special or are you constantly disappointed?
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Online Reporter