New USDA Food Plate (New Food Pyramid) – Fruits
And the last part of the new food pyramid. Always take cinnamon with your fruit. It helps with your blood glucose level as well. Read on…..
Another Issue: Too Many Fruits
The new Food Plate advises Americans to “make half your plate fruits and vegetables.” This is a step in the right direction, but to truly be healthy most people will need to limit their fruit consumption — it should not be nearly equal to your veggie consumption, as the Food Plate suggests.
While it’s true that fruits contain beneficial vitamins and other antioxidants, they also contain fructose. Fructose is the number one source of calories for Americans with most consuming 500% more than their ancestors did a mere century ago. Until they are able to lower fructose levels to 1900 levels than fruit needs to be avoided and only vegetables consumed for carbohydrates.
Please remember that over three-quarters of the population has insulin resistance. How do you know if you have insulin resistance? If you have any of the following conditions it is a safe bet you have it:
- High blood pressure
- High Cholesterol
If you have insulin resistance it would be strongly recommended to limit your total grams of fructose from fruit to below 15 grams per day (see the table below).
Fruit Serving Size Grams of Fructose Limes 1 medium 0 Lemons 1 medium 0.6 Cranberries 1 cup 0.7 Passion fruit 1 medium 0.9 Prune 1 medium 1.2 Apricot 1 medium 1.3 Guava 2 medium 2.2 Date (Deglet Noor style) 1 medium 2.6 Cantaloupe 1/8 of med. melon 2.8 Raspberries 1 cup 3.0 Clementine 1 medium 3.4 Kiwifruit 1 medium 3.4 Blackberries 1 cup 3.5 Star fruit 1 medium 3.6 Cherries, sweet 10 3.8 Strawberries 1 cup 3.8 Cherries, sour 1 cup 4.0 Pineapple 1 slice
(3.5″ x .75″)
4.0 Grapefruit, pink or red 1/2 medium 4.3
To be fair, the USDA’s MyPlate site does recommend drinking water instead of sugary drinks – and this is key to keeping your fructose consumption in check.