Healthy Lifestyle For All

Fruits and Veggies: Friend or Foe?
Dr. Duke Johnson, M.D.
Medical Director, Nutrilite Health Institute

Lately, fruits and veggies have gotten mixed reviews. If we were making a superhero movie, the established medical community would cast fruits and veggies as the heroes. But other popular diet books, such as the Atkins Diet, have painted these nutritious foods as the villains. With so much conflicting information out there, it's no wonder people are confused! So, let's get the facts and clear things up.

Conflicting Messages
All too often, medical news is filled with conflicting messages. For example, we hear dietary fat is dangerous, but then learn Omega-3 fats are good. Doctors tell us sunlight causes skin cancer, but that it also helps by increasing vitamin D. One day carbohydrates are bad, but then we find out they're actually ok. The list seems to go on and on.

The news about fruits and vegetables has been equally confusing. For a long time, everyone seemed to know that fruits and vegetables provide major health benefits. But then, the Atkins Diet and other "low-carb" diets came along, creating mass confusion. These diets were based on the belief that carbohydrates – the main macronutrient in fruits and vegetables – cause health problems because they raise blood sugar, which leads to obesity and chronic disease. Unfortunately, people took this advice too far and began to treat all carbohydrates like the plague.

The Real Dish on Fruits and Veggies
In reality, carbohydrates are not the cause of our chronic disease epidemics. For proof, simply look to Eastern Asia. In this part of the world, a carbohydrate – rice – has been a staple food for centuries. However, chronic diseases have not been a major health issue in these areas until the last few decades. That means, in general, that carbohydrates are not to blame for our current chronic disease epidemic.

When considering carbohydrates, it is important to know the difference between simple and complex carbohydrates. Simple carbohydrates are sometimes called "bad" carbs because they contain very little fiber and break down quickly. Simple carbohydrates are also a concern for people with diabetes, because they are high on the glycemic index, meaning the sugar from these carbohydrates enters the system quickly and raises blood sugar levels. Examples of simple carbohydrates are candy bars and other sweets.

Complex carbohydrates – the type found in fruits and vegetables – are trapped in fiber and take longer to break down. These foods increase the bulk of your meal and help you feel full longer, and that's why they're often called "good" carbs. They are also low glycemic index foods, making them better choices for diabetics and others who are working to control their blood sugar levels.

A Healthy ChoiceThe bottom line on fruits and veggies is that these complex carbohydrates are packed with fiber and low on the glycemic index, making them a key component of a healthy diet. Research has shown diets low in saturated fat and cholesterol and high in fruits and vegetables and fiber-rich grain products may reduce the risk of coronary heart disease and certain cancers. And to top it all off, they're convenient, simple to prepare, and delicious. With so many benefits, let's all commit to getting five to nine servings of fruits and vegetables every day.
Dr. Duke Johnson,
M.D. Medical Director, Nutrilite Health Institute