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June 21, 2024

Are ripe bananas higher in calories than raw bananas? Nutritionists debunk 4 major myths about fruits and vegetables, fruits and vegetables cannot be substituted for each other!

蔬果迷思

Vegetables and fruits are rich in dietary fiber, minerals, and vitamins, essential elements in our diet! Although the nutrition of vegetables and fruits is similar, they are fundamentally different. Can fruits replace vegetables? This time, we invited accredited nutritionist Wu Yaofen to debunk the myths about vegetables and fruits, understand the nutritional value of both, and ensure that we consume enough vegetables and fruits every day to maintain a balanced diet!

The nutritional value of fruits and vegetables

Both vegetables and fruits are very nutritious, and they both contain rich dietary fiber. Vegetables mainly contain insoluble fiber, which can absorb water in the colon, expand, increase food volume, and promote intestinal peristalsis. Fruits mainly contain soluble fiber, which can soften stools and lubricate the intestines.

Can fruits replace vegetables?

The nutritional value of vegetables and fruits varies. Since fruits can be consumed without cooking, most of the water-soluble vitamins B and C can be retained. On the contrary, water-soluble vitamins in vegetables may be lost or damaged by heat during cooking. However, vegetables contain fat-soluble nutrients such as vitamins A, D, E, K, lycopene, and carotene, which are difficult to obtain from fruits. Therefore, it is recommended that everyone eat a moderate amount of vegetables and fruits every day to balance the intake of these nutrients.

In addition, fruits contain fructose. Eating too many fruits may lead to excessive sugar intake, which can increase the risk of obesity and diabetes. Therefore, it is not recommended to frequently or long-term replace vegetables with fruits.

Fruits can help with weight loss?

Fruits are rich in dietary fiber, which can promote intestinal peristalsis, help with bowel movements, and prevent constipation. However, fruits contain fructose, eating too many fruits can also lead to obesity due to excessive fructose intake.

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