Should you be eating your fruits and vegetables together? As in, on the same plate, in the same glass, or at the same time. You may be wondering, is this even a question?
Nutrition information can be confusing to decipher. Some nutrition experts are 100% supporters of green smoothies and eating fruits and vegetables together, while other nutrition experts say you shouldn’t eat them together because it affects your digestion. Is eating fruits and vegetables together bad? We’ll break it down for you.
Fruits and vegetables do digest differently in the body. Fruits have more sugar and carbohydrate content, while vegetables contain less sugar and a combination of carbohydrates and protein. Nonetheless, both fruits and vegetables are rich in a wide array of vitamins and minerals, so they’re both essential in the human diet.
Fruits do digest faster than other foods because of their higher sugar content. Your body breaks down fruit in approximately 20 – 30 minutes, whereas other foods take longer (sometimes a few hours) to digest. The reason for concern is that if you eat fruits and vegetables (and other foods together) it can cause a "traffic jam" in your intestinal tract.
Fermentation is the process of converting carbohydrates (from foods) to acids, using the yeast and bacteria in your gut.
Fruits ferment once they are digested and reach your stomach, which is why there have been claims that it could cause gas, bloating, and build up bad bacteria. However, I cannot find any evidence from clinical research studies to suggest that eating fruits and vegetables together will cause fermentation that the stomach is not equipped to handle, prevent proper digestion of food, or hinder the absorption of nutrients. If you find that eating fruit with or immediately after a meal leaves you feeling bloated, gassy, or if you have pre-existing digestive issues, then it would be best to avoid eating fruits with your meal.
When it comes to making smoothies, blending all of the ingredients is pre-digesting it for you, so to speak. Adding dark leafy greens (spinach, kale, chard) that are mostly water-based should not cause issues in digestion, as there is no evidence to prove so.
The bigger cause for concern and issue that we should look at in the world is that most people aren’t even eating enough fruits and vegetables to meet their daily nutrient requirements, and are creating an environment of disease and sickness in their body from eating mostly fast foods, artificially flavoured foods, and anything that conveniently comes out of a package or box.
If throwing leafy green vegetables in your blender is one of the best, efficient, or tasty ways for you or a picky eater (maybe your child) to acquire those essential nutrients from vegetables, then by all means, blend those greens with your fruit, healthy protein, and fat!
Do be mindful to rotate your fruits and vegetables to acquire the array of nutrients available. Not all fruits and vegetables are created equally. Some fruits are lower in sugar (example: berries), while others are higher in sugar (example: melons and bananas), so you want to be mindful not to eat too many high-sugar fruits in a day, as they cause a bigger spike to your blood sugar levels. The same principle applies to vegetables, as there are less starchy vegetables (example: leafy greens, peppers, cucumbers) and high-starch vegetables (example: potatoes, squash), so also be mindful not to consume too many starchy vegetables each day, as this type of carbohydrate can increase your blood sugar levels quickly. Balancing your blood sugar levels throughout the day is important to promote health, prevent diseases, and keep your energy levels consistent.
Eating more fruits and vegetables and less processed foods is always a good decision for health. If you feel healthy and it works for you without causing any internal issues or reactions, there shouldn't be any reason not to combine your fruits and vegetables. Keep in mind, everyone’s body is different. The best way to know if something is right for you is to listen to your body’s intuition and when in doubt, be tested by your doctor for sensitivities, allergies, hormonal levels, and blood sugar levels.
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