Kind: captions
Language: en
today we're going to talk about the
question is eating fruit as bad as
processed sugar and what do you need to
know about that okay we all know that
fruits are sweet that's why I like
fruits I'm sure you as well nothing
better than a juicy Peach in the
summertime or a delicious orange in the
winter those are the seasons for these
sweet juicy fruits and fruits do have
sugar but they are a lot better than
processed sugar that you would actually
find in a candy bar or soda or just
adding sugar for example to coffee so
why is it that fruits are better than
processed sugar even though they're
sweet Well turns out the fruits are
nutrient dense and in addition to
Natural fructose they also uh have
natural bioactives like dietary fiber
and polyphenols and micronutrients like
vitamins and minerals and all those
things add up and they counter the
potential issues related to sugar in the
fruit and by the way your body needs
sugar anyway your brain requires sugar
uh your muscles require sugar and so
fruit actually improves uh your overall
health okay now let me give you some
examples uh of what what nutrient dense
actually means so apple a day keeps the
doctor away right um actually it's about
two apples that really start to give you
the benefit but what's in an apple it
turns out that apples can be very sweet
but apples also have CL chlorogenic acid
in your flesh chlorogenic acid lowers
inflammation and improves your
metabolism by burning down harmful
visceral fat that's a fat packed inside
the tube of your body that can be very
inflammatory apples have that apples
also have in their skin something called
ursolic acid ursolic acid calls out stem
cells from your bone narrow to help
repair and regenerate your body from the
inside out all right you don't get that
actually from uh Su pure sugar that's
why an apple a whole apple is nutrient
Den with all these other bioactives that
can help your body repair itself here's
another one oranges oranges are seasonal
uh the winter time is the best time to
get an orange um uh now look you can
have orange juice very sweet um uh but
but better yet have the whole fruit
oranges have dietary fiber right uh and
if you ever a slice of orange and you're
eating it you know that there's fiber in
it and it also has polyphenols like
hesperadin and neogenin and a lot of
vitamin C and vitamin C is
anti-inflammatory hesperadin and
neogenin cuts off the blood supply
feeding cancers it's
anti-angiogenic harm helps to reain in
harmful blood vessels in the dietary
fiber well it actually feeds the gut
microbiome so your gut microbiome will
release acetate proprionate berate these
are called short chain fatty acids and
when they're fed dietary fiber from
Whole fruits guess what they actually
lower inflammation they pump up your
immune system to defend against uh
bacteria and viruses from outside of the
body and to defend against Invaders like
cancer cells inside your body what's not
like what's not to like about that all
right that's what you get from eating a
whole orange all right let's take a look
at some other fruits mango very very
sweet right but mangoes actually have
dietary fiber a lot of fiber and if you
take a look at a mango you'll see a lot
of fiber and it has a polyphenol called
mangiferin mangoes mangiferin and
mangiferin has anti-inflammatory
properties you don't get that from
processed sugar all right another one
pineapple right I love a ripe pineapple
pineapples have dietary fiber and also a
bioactive called bromin and bromin is
also anti-inflammatory it boosts your
immune system and it cuts off the blood
supply to tumors as well so eat whole
fruits as opposed to uh processed sugar
it's going to be better for you and by
the way talking about whole fruits um
the whole fruit is also better than
their juice all right now here's the
thing let's look at orange juice for
example uh if you had a tall glass of
orange juice uh you could slug that down
and you know how many oranges it takes
to make make one uh tall glass of orange
juice about eight oranges so one tall
glass of orange juice has a sugar of
about eight oranges so when you eat
fruit you don't want to eat too much you
want to be reasonable about it and
eating a whole fruit a whole orange
you'll probably eat one orange and
that'd be fine and you'll take your time
to eat it and you'll get all that
dietary fiber if you have a tall glass
of orange juice you'll be slugging down
the sugar from eight oranges all at once
right and how many times have you been
offered maybe a second glass of orange
juice or you're really really thirsty
and you want to slake your thirst with
OJ so eat the whole fruit healthiest way
to actually um have uh fruit now
clinical studies have also shown that a
diet rich in whole fruits can reduce the
risk of cardiovascular disease you don't
see that with processed sugar but you
see that with eating whole fruits in
fact a whole fruit diet can reduce the
risk of cardiovascular disease heart
attack stroke uh even liusia as we're
not getting blood no blood flow to the
legs by about 10% and it lowers the risk
of type 2 diabetes by about 40 plus% in
women especially whole fruits also
improve metabolism right so all these
polyphenols and dietary fiber uh
activates your brown fat your brown fat
is the healthy fat in your body that
fights the harmful fat this is fat
versus versus fat I you right about this
in my book Eat to beat your diet I talk
about how fat isn't all fat or all fat
isn't bad fat in fact there's good fat
called Brown fat and uh White the
harmful fat is called white fat visceral
fat especially wiggly jiggly it's very
easy to um expand that especially if you
eat a lot of process sugar brown fat is
wayer thin pressed around your neck and
it fires up um
through a process called thermogenesis
and when Brown fat is activated in order
to create that heat you know what it
does it draws down the fuel from your
harmful visceral fat good fat burns down
harmful fat and so this is how whole
fruits many whole fruits and their
bioactives can actually be helpful for
your body and lower inflammation as well
now many whole fruits also have
bioactives that are cancer fighting and
in fact uh there's been sh shown that
eating whole fruits of a variety of
types can lower risk of many kinds of
cancer lung cancer coloral cancer breast
cancer all beneficial why because some
of these um polyphenols uh boosts immune
system they cut off the blood supply
feeding cancer and the dietary fiber
feeds your gut microbiome absolutely
critical for good health um and a good
wellfed microbiome gut bacteria also
boosts your immune system what is your
immune system do it conducts
surveillance looking to the right
looking to the left for any tiny little
microscopic cancer cells to wipe out and
if you actually have uh cancer and
you're battling cancer one of the things
you should know as good strong immunity
helps tip the odds in your favor now how
many times have you heard that cancer
patients shouldn't eat uh fruit because
of the sweetness I'm telling you that
for most cancer patients eating fruits
just fine I'm not getting medical advice
I'm giving you common sense because
you're getting nutrient-dense foods that
have dietary fiber and polyphenols that
lower inflammation boost immunity and
all these are factors that are very
important to elevate your body's own
health defenses against diseases
including cancer now what about some
tips about for eating uh fruit well eat
uh local and eat seasonal is what I
would actually say Springtime summertime
fall winter there's there's fruits that
come out every single season you can
look them up on the internet to find out
what's out there but if you go to a
farmers's market you'll usually see the
seasonal fruits that are being grown
around you and are are actually going to
be at their Peak so eat seasonally when
it comes to fruits is the best way hey
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back to the video now what if you
actually can't get uh seasonal fruits no
problem because Frozen fruits actually
maintain their benefits okay and they're
going to taste sweet as well uh they're
going to taste really good and you can
use frozen fruits to make a smoothie but
I can tell you when you pick a when they
pick AO a fruit that's frozen they pick
it off fresh off the tree off the plant
and they flash freeze it so they uh
locks in all the those dietary um
polyphenols as well as the fiber and so
you can go into the frozen section and
get frozen fruit and it's AB ever bit as
good um uh as the fresh okay now what
about organic I will tell you getting
organic fruits even though they're a
little bit more expensive are going to
be better because they're going to have
more of those polyphenols uh and I'll
explain in another video why that
actually is uh so some little tips uh oh
one more tip I want to give you when you
get fruit and you take it home you want
to actually wash it all right because
guess what the fruit might have been on
the ground touching other fruits you
don't know what's on it and how do you
actually wash a a fruit properly take
that fruit and put it under running cold
water for 60 seconds got a lot of them
put them in a uh put them in a colander
or if you want to put them into a bowl
and just let running water go in there
and and just keep the water uh flowing
so you can actually get get the fruits
rinsed off 60 seconds cold running water
best way to wash off uh the fruit uh
sometimes it's impossible to wash the
pesticides off the skin of a fruit so
organic is always going to be better
less pesticides more bioactives these
are just some tips of actually how to
get the most out of whole fruits that
are better than process sugar hope you
got something out of watching this video
thanks for joining me hi there have you
enjoyed enjoyed watching this video I
know you'll love the next one stay here
and check it out and I'll see you there