12 votes

What you need to get your recommended intake of fruits and vegetables

16 comments

  1. [3]
    DyslexicStoner240
    Link
    The moment I moved out to uni I realised how difficult it is to do my own groceries. I have to say that even if sometimes it's a proper pain in the ass, when you get the right ingredients and cook...

    The moment I moved out to uni I realised how difficult it is to do my own groceries.

    I have to say that even if sometimes it's a proper pain in the ass, when you get the right ingredients and cook yourself (and perhaps some friends as well) a good meal it feels extremely satisfying.

    Gotta admit though, even though I'm definitely not a picky eater, I tend to be squeamish about the quality of the ingredients; therefore keeping the diet described by the article can get quite expensive and time consuming if you live in a big city instead of the countriside...

    Oh btw

    Kangaroo steak with vegetables = 4 serves

    I had no idea Kangaroo meat used as actual consumed food. Are they hunted in the wild or are there actual farms?

    1 vote
    1. [2]
      cfabbro
      Link Parent
      https://en.wikipedia.org/wiki/Kangaroo_meat#Production

      https://en.wikipedia.org/wiki/Kangaroo_meat#Production

      Currently most kangaroo meat is sourced from wild animals as a byproduct of population control programmes.

      4 votes
      1. Octofox
        Link Parent
        Makes you wonder if kangaroo meat might be an ethical way to eat meat since it has 0 environmental impact by not being farmed

        Makes you wonder if kangaroo meat might be an ethical way to eat meat since it has 0 environmental impact by not being farmed

        3 votes
  2. [13]
    Gaywallet
    (edited )
    Link
    I disagree with servings of fruit being necessary. You can get all your vitamins and minerals from other sources of food, many of which do not contain rapidly absorbed sugars. I more often than...

    I disagree with servings of fruit being necessary. You can get all your vitamins and minerals from other sources of food, many of which do not contain rapidly absorbed sugars.

    I more often than not see people (often women) substituting other foods for fruit, and I worry that they are not getting an optimal amount of protein. In fact, I think as a whole we are underestimating just how important of a macro-nutrient protein is.

    EDIT: wording

    1 vote
    1. [7]
      Nmg
      (edited )
      Link Parent
      This is nonsense. Eating fruit is not like eating cake. The fiber slows down the blood sugar spikes and generally is beneficial for your Colon. The antioxidants and vitamins are also beneficial,...

      This is nonsense. Eating fruit is not like eating cake. The fiber slows down the blood sugar spikes and generally is beneficial for your Colon. The antioxidants and vitamins are also beneficial, especially when combined in a single package, like an orange.

      The vast majority of Americans get more than enough protein. Protein deficiency is actually quite rare in the West.

      Edit:
      I'll come back and add sources in a few hours. Can't allocate time for it at the current moment.

      But if you would like to supply your sources for the claim of widespread protein deficiency, I will be able to respond directly to your reasoning.

      6 votes
      1. [6]
        Gaywallet
        Link Parent
        You're right it's not like eating cake, but many fruits are not consumed in a fashion in which the fibrous outside is also consumed. Even when it is, I disagree that it's a healthier choice than...

        You're right it's not like eating cake, but many fruits are not consumed in a fashion in which the fibrous outside is also consumed. Even when it is, I disagree that it's a healthier choice than say, sprouted wheat bread which also contains even slower absorbed carbohydrate energy (which can be beneficial for long term energy levels) and even more fiber. Vitamins and antioxidants are plentiful in vegetables, which I believe are much healthier for you as well (non-root veggies, in particular).

        It's not about protein deficiency, it's about optimal macro-nutrient choice for body composition. Protein is the only macro-nutrient which has evidence that even in situations where the energetics are unfavorable (excessive calories) it can lead to desirable body composition changes (more lean mass and less fat storage).

        1. [4]
          Nmg
          Link Parent
          Fruit juice is not healthy, I agree. But eating the whole fruit is. Just as sweet potatoes are quite healthy, but sweet potato fries are not... I agree vegetables (particularly cruciferous ones)...

          You're right it's not like eating cake, but many fruits are not consumed in a fashion in which the fibrous outside is also consumed. Even when it is, I disagree that it's a healthier choice than say, sprouted wheat bread which also contains even slower absorbed carbohydrate energy (which can be beneficial for long term energy levels) and even more fiber. Vitamins and antioxidants are plentiful in vegetables, which I believe are much healthier for you as well (non-root veggies, in particular).

          Fruit juice is not healthy, I agree. But eating the whole fruit is. Just as sweet potatoes are quite healthy, but sweet potato fries are not...

          I agree vegetables (particularly cruciferous ones) and whole grains are also healthy, but I don't think it's an either/or. Eat Whole grains. Eat Vegetables. Eat Fruit. Eat Legumes. Eat some nuts and seeds. They're all good for you within reasonable proportions. They all have benefits.

          5 votes
          1. [3]
            Gaywallet
            Link Parent
            That's the thing though, you're not missing out on anything by removing fruit. I'm not saying it's bad to consume it, certainly it's much healthier than a sugary treat it could be replacing. I...

            . Eat Whole grains. Eat Vegetables. Eat Fruit. Eat Legumes. Eat some nuts and seeds. They're all good for you within reasonable proportions. They all have benefits.

            That's the thing though, you're not missing out on anything by removing fruit. I'm not saying it's bad to consume it, certainly it's much healthier than a sugary treat it could be replacing. I agree that moderate consumption of a larger variety of things is good.

            I just feel like people treat fruit as healthier than it really is.

            1. [2]
              Nmg
              Link Parent
              Fruit is healthy though, and you do miss out by not eating any. Here is a video that explains it: https://nutritionfacts.org/video/antioxidant-rich-foods-with-every-meal/ Fruits are high in...

              Fruit is healthy though, and you do miss out by not eating any. Here is a video that explains it: https://nutritionfacts.org/video/antioxidant-rich-foods-with-every-meal/

              Fruits are high in phenolic phytonutrients, and increase the antioxidant capacity of the blood. These antioxidants combat free radical damage.

              2 votes
              1. Gaywallet
                Link Parent
                Again, nothing that can't come from other dietary sources. Phenolic phytonutrients are not unique to fruits.

                Again, nothing that can't come from other dietary sources. Phenolic phytonutrients are not unique to fruits.

        2. Nmg
          Link Parent
          Your link claims: Yet, there is this earlier meta-study which supports quite the opposite: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045293/ Interestingly, the study you linked feels like it...

          Your link claims:

          This study also found no harmful effects of consuming a high protein diet on renal function. Thus, professionals who work with athletes (i.e., sports nutritionists, sports dietitians, clinical nutritionists, medical doctors, strength coaches, athletic trainers, etc.) should be aware that athletes can consume very high amounts of protein with no harmful effects over a period of several weeks. Whether side effects will occur over longer protein overfeeding periods has not yet been investigated.

          Yet, there is this earlier meta-study which supports quite the opposite: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045293/

          Interestingly, the study you linked feels like it needs to address renal function (perhaps because of the other studies that suggest that high protein reduces renal function?). The study I linked has this to say about it:

          Moreover, in a prospective cohort study it was investigated whether protein intake influences the rate of renal function change over an 11-year period. The results showed that high total protein intake, particularly high intake of nondairy animal protein, may accelerate renal function decline in women with mild renal insufficiency [22]. Furthermore, a study about the short-term effect of increasing the dietary consumption of animal protein on the urinary risk factors for stone-formation showed increased levels of urinary calcium and oxalate. The accompanying increase in dietary purine caused an increase in the excretion of uric acid. The overall relative probability of forming stones, calculated from a combination of the risk factors, was markedly increased (250%) throughout the period of high animal protein ingestion [23].

          Of course, there is also the fact that red meat specificially is a probable carcinogen (AKA causes cancer, particularly of the colon) according to the WHO (https://www.who.int/features/qa/cancer-red-meat/en/) and supported by studies such as this one: http://cancerres.aacrjournals.org/content/54/9/2390.long

          So if you're eating a high protein diet, I hope it is from legumes...

          2 votes
    2. [4]
      Akir
      Link Parent
      I once spoke to a dietician and he told me that one major piece of advice he always gave out is to avoid all fruit except for apples. Apples, he reasoned, were typically full of enough fiber to...

      I once spoke to a dietician and he told me that one major piece of advice he always gave out is to avoid all fruit except for apples. Apples, he reasoned, were typically full of enough fiber to counteract the amount of sugar in them.

      A few years later, I have become very sensitive to sweetness. Some fruit I will ignore because they are almost disgustingly sweet. And now that I am sensitive to them, I love eating vegitables! I guess palates do change over time.

      Except for my boyfriend. He will never eat vegetables unless they are creamed, buttered, or sweetened.

      4 votes
      1. [2]
        Gaywallet
        Link Parent
        About six years ago when I was on a pretty extreme diet (approximately 1kcal deficit) I bit into a piece of broccoli I had just steam cooked to make sure I had cooked it long enough and because...

        About six years ago when I was on a pretty extreme diet (approximately 1kcal deficit) I bit into a piece of broccoli I had just steam cooked to make sure I had cooked it long enough and because the rest of my meal wasn't finished yet and I noticed that it was sweet. I had never in my life before this ever thought that broccoli was sweet.

        Our taste buds absolutely adapt to our circumstances and what we eat. I can't handle most processed sweetened foods anymore - for example, I can't eat donuts. They just taste like eating a bag of sugar, which is not appetizing. As you've mentioned, even many fruits are just too much for me. Many vegetables are sweet to me as well. But I used to be just like your boyfriend and didn't like vegetables.

        Sugar isn't just unhealthy for us in direct ways. It's unhealthy for us because it changes how we eat. And I think it's an important consideration when we choose what to eat.

        4 votes
        1. CALICO
          Link Parent
          Ten years ago I had read an article about how bad sugar really is for us and I decided to do a full year without soda. After that year was up I ordered a coke with a meal and couldn't make it...

          Ten years ago I had read an article about how bad sugar really is for us and I decided to do a full year without soda. After that year was up I ordered a coke with a meal and couldn't make it through the glass at all; it was disgustingly sweet. My tolerance for sugar to this day is still really low, even though I can finish a Jack & Coke without the sugar getting to me. It really is incredible how much extra flavor I can taste in not only vegetables, but everything now.

          4 votes
      2. sadrith_mora
        Link Parent
        THANK YOU! Everyone keeps telling me I'm unhealthy because I hate anything more than one serving of fruit. It's too sweet, too acidic, it burns my mouth and I can only eat a bit before I feel like...

        THANK YOU!

        Everyone keeps telling me I'm unhealthy because I hate anything more than one serving of fruit. It's too sweet, too acidic, it burns my mouth and I can only eat a bit before I feel like I've overdosed on sugar. I love vegetables in all forms (except boiled, since so much nutrients leak into the water) cook all my food, and only use as much oil&fats as I need. I'm not unhealthy, KAREN, put your wine and chocolate down.

    3. [2]
      Comment deleted by author
      Link Parent
      1. Gaywallet
        Link Parent
        A lot of the arguments you are putting forth in regards to fruits are not ones I was contesting. The arguments you put forth towards protein are frankly weak and sound like you are unfamiliar with...

        I recommend you do some digging on your own.

        A lot of the arguments you are putting forth in regards to fruits are not ones I was contesting. The arguments you put forth towards protein are frankly weak and sound like you are unfamiliar with nutritional science. Did you do a keyword search on pubmed or did you have high quality studies bookmarked from your previous research?

        Too much protein is bad for you.

        If you're going to cite anything about protein science I suggest you do it from a reputable and recent source. The amount of excessive protein required to have negative effects on the body is absurd.

        I'm not talking about how much protein we "need" to survive. I'm talking about how much protein is optimal - that is to say if you are increasing calories, what kind of calories should those calories be to promote an optimal body composition.

        natural vs. added fructose

        You are right that naturally occurring fruit sugars are better than those which are added or juices sold (even when 100% fruit juice). However, I was not talking about substituting fruit for a different sugar. I was talking about removing sugar from the diet as much as possible and instead substituting fats, fibre rich sources of complex carbs, and most importantly protein.

        None of the studies you link are about this.

        1 vote