Fruit or nuts? The “battle of which one is more healthy continues.
I am being facetious of course but there is a debate which one is healthier and should be consumed more than the other.
Here are the pros and cons, followed by guidelines.
PROs and CONs
- Blueberries have a low GI index but are exceptionally good for the kidney energy.
- Fruit contains a good amount of healthy fiber which slows the release of sugar in the bloodstream, slowing the spikes and crashes.
- Wide variety but quick to perish.
- 21g in a glass of orange juice for example which can lead to weight gain.
- Grapefruit combats cancer, reduces heart disease risk and slows skin aging.
- The sugar in fruit does not raise levels of appetite-suppressing hormones, adding to the craving feelings.
- Reduce heart disease by 34%
- Contain healthy fats which help to burn unhealthy (body) fat as well as reduce cholesterol levels.
- Great protein source but can be expensive.
- High in calories. Ex/ 100g bag of almonds has double the calories of a McDonald’s cheeseburger.
- Pistachios improve circulation and help with digestion.
- Here is an odd one. The act of unshelling a nut reduces consumption by 59%.
The overall “winner:” Nuts. The overall health benefits of nuts outweigh its counterpart.
- Fruit should be eaten by itself.
- Best to be consumed either prior to OR post exercise, particularly endurance based exercise such as a 10-mile run or 40-mile bike ride.
- Nuts can be consumed post meal which will help reduce sugar cravings and provide a fullness.
- Eating nuts between meals can also reduce appetite.