Recently, I was invited to give a lecture on food facts and myths. As
usual after such a lecture, many audience questions focused on what is
the best diet. After six years of intensive reading, my arguably
oversimplified, but most accurate working conclusion is that the
healthiest generic diet is for one to eat healthy foods in moderation
and avoid unhealthy food.
This is based on a highly researched conclusion.
1. Given genetic and metabolic differences inherent in all
humans, including varying predispositions to diseases like heart
disease, cancer, and diabetes, it is challenging to be certain that the
consumption of any single food in large quantities, fruits and
vegetables included, has any health benefits. The body needs what it
needs (natural occurring fats, proteins, vitamins, minerals, water,
fiber, and antioxidants) and consumption of anything beyond that appears
to serve no benefit no matter who you are.
2. No study demonstrates that consumption of healthy food,
including so called “super” foods, somehow neutralizes your consumption
of unhealthy foods.
3. Caloric restriction diets have decent supportive science.
Remember, caloric restriction diets are primarily based on the premise
of consuming nutritionally dense healthy food to meet minimal
requirements and avoiding calorically-rich unhealthy food. I say the
science is decent because populations studied have been limited and such
studies need extensive tracking periods and variable control (other
variables e.g., exercise, stress, sleep, social determinants of health,
etc. also play a role) to generate truly reliable data, and such studies
simply don’t exist. (There have been some good primate studies, but not
without debate. One major study showed significant health improvement
measured by longevity and one did not. Pundits argue that the one that
showed benefit included primates that otherwise consumed a traditional
human diet, i.e. an unhealthy one. Therefore, the switch to a healthy
calorically restricted diet extended life. The second study included
primates that already ate a limited healthy diet and further restriction
served no benefit. That makes sense as there is a minimum requirement
to getting what you need and below that there is also no benefit.)
Now, let’s discuss fruits. For the record and with full transparency,
I am historically a huge consumer of fruit – a bona fide card-carrying
member of the Fruitopian Society – actually I just made that society up,
but you get the idea. What is true is that my affection for watermelon
is legendary. Both during the off and on seasons, my watermelon
consumption can be mind-boggling. On many an occasion, I have devoured
half of a large watermelon in a single sitting. (As an aside my
obsession with watermelon stems from positive memories of enjoying its
sweetness after many a pleasant date. Its abundance of lycopene, an
antioxidant some studies have shown to have benefit against prostate
cancer, a not uncommon male affliction that has been spotted in my
family, doesn’t hurt.) In addition, I routinely consume a banana and
blueberries for breakfast. Various melons, citrus fruits, grapes,
cherries, etc. often round out my daily fruit consumption. I choose
organic when available for soft skinned fruits and eat regular for the
rest.
Despite my embrace of fruit for many a year, I have begun to realize
that I have been willfully negligent in applying my own philosophy to
eat healthy foods, i.e., fruit, in moderation. Many a nutritionist has
been challenged by me to identify why I can’t eat fruits with reckless
abandonment. Nutritionists mostly agree fruits are very healthy.
However, they also widely agree that diabetics should limit their intake
to about 15 grams of fruit (equal to a small piece of whole fruit or
about ½ cup of frozen or canned fruit) at any given time. The reason is
that studies have shown that fruit does raise blood sugar levels,
although by a different mechanism than processed sugar. The amount that a
food raises blood sugar is called its glycemic index (GI). Most fruits
have a low GI because of the intermingling of their fructose (natural
sugar) and fiber content. The natural fiber slows down absorption of the
sugar. (That’s why fruit juices, sans fiber, are generally not
recommended by nutritionists worried about their patient’s blood sugar
and weight gain. Smoothies contain fiber, but they also result in far
larger fruit portion consumption and so also violate the eat healthy
food in moderation dictum.) Melons and pineapple have medium GI values
as do some dried fruits such as dates, raisins, and sweetened
cranberries.
Where does that leave us with fruit? Let me answer for myself.
Despite an otherwise ridiculously healthy diet, my fasting blood sugar
levels maintain a rigid position in the pre-diabetes range as determined
by fasting blood sugar levels and my hemoglobin A1C (a blood test that
shows your average blood sugar over a few months.) I have been stymied
by such results and finally realized my potential error – my oversized
fruit consumption. Consequently, I have significantly cut back on fruit
for the past few weeks. I still have a banana and blueberries for
breakfast, had a few apple slices during the day yesterday and an orange
later in the evening; but, my fruit splurging has ended. In eight
weeks, I will check my levels again and will report if I finally see an
improvement in my blood sugar levels. My confidence is high I will
By the way, in case you are wondering, my blood sugar levels have
nothing to do with my weight, which is at high school levels again and
well within the normal BMI (measurement of healthy weight) level.
Stay tuned as I report on this experiment of N equals one - me.
Meanwhile, as I try to now truly practice what I preach, which is eat
healthy foods in moderation and avoid unhealthy food, I implore you to
consider doing the same.