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I'm still confused 😳. Why do I need to watch fruit juices and smoothies but not the whole fruit?🍓🍒🍌🍎🍊🍍

Fructose adds to your intake of free (added) sugars. Whole fruit, on the other hand, does not.

Whole fruit contains fibre (roughage), vitamins and minerals, which are good for your overall health. The fibre helps to slow down the speed the fructose is absorbed into your blood stream and can help you feel fuller for longer. This is why it’s better to eat whole fruit, rather than fruit in the form of juice or a smoothie.

Fruit juice and smoothies, on the other hand, have most of the fibre (roughage) removed when they are made and it’s very easy to drink large quantities in a short space of time. This means you could be drinking a lot of extra calories, carbs and sugar.

We know that too much of our sugar intake is coming from juices and smoothies, so it makes sense to cut down.

The good news is that we are not eating enough fruit, so this is something you can eat more of. Though be mindful of serving sizes – it’s easy to overdo the dried fruit, grapes and tropical fruits without really thinking about it.

You can include fruit as part of your meal or as a snack, whichever suits your healthy eating plan. Don’t forget fresh, tinned and dried fruit all count.

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Sugar levels in fruit juice can cause a significant spike in blood sugar levels, increasing the risk of hyperglycemia (too high blood sugar levels). The glycemic index, which is used to reflect the impact on blood sugar levels of individual foods, places orange juice between 66 and 76 on a scale of 100.

Do you drink orange juice in the morning ???

What’s your breakfast tomorrow ? Listen to this 👇

This probably goes without saying, but foods like refined cereals and glazed donuts can make your blood sugar skyrocket.

But that doesn’t mean you have to avoid carbs entirely at breakfast—just make sure to opt for whole-grains like steel-cut oats, muffins made with whole-wheat flour, or maybe a sweet potato stuffed with scrambled eggs and black beans.

The complex carbs in whole grains, beans, and starchy veggies are full of fiber, which takes longer to digest and affects your blood sugar more slowly.

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What is an ?

🥑Persea americana is an evergreen tree, native to Mexico, Central America and South America. It belongs to Lauraceae, the plant family that also includes cinnamon trees.

What is good ?

✅Good nutrition means your body gets all the nutrients, vitamins, and minerals it needs to work its best.

✅Plan your meals and snacks to include nutrient-dense foods that are also low in calories.

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What is ?

🔷Glucose comes from the Greek word for "sweet." It's a type of sugar you get from foods you eat, and your body uses it for energy.

🔶As it travels through your bloodstream to your cells, it's called blood glucose or blood sugar.

🔷 is a hormone that moves glucose from your blood into the cells for energy and storage.
People with diabetes have higher-than-normal levels of glucose in their blood. Either they don't have enough insulin to move it through or their cells don't respond to insulin as well as they should.

🔶High blood glucose for a long period of time can damage your kidneys, eyes, and other organs.

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