Welcome to Nutrition by Sahiba
Episode 13
Fruits and vegetables are nature's gifts, offering a delightful blend of flavours, vitamins, and essential nutrients.
Did you know not all the produce we enjoy today exists naturally?
Many are the result of human intervention through selective breeding and hybridisation.
As a nutritionist, I find the development of these man-made varieties fascinating, not only for their unique qualities but also for their nutritional profiles.
In this blog, we'll explore the origins and benefits of three such fruits: oranges, broccoli, and purple dragon fruit.
We'll also discuss their sugar content, consumption guidelines, and share some easy recipes that can be incorporated in daily routine.
Sugar Content in Man-Made Fruits
While man-made fruits often have enhanced flavours, they can also have higher sugar content compared to their wild counterparts. This increased sugar content can be a concern for individuals managing blood sugar levels or trying to prevent type 2 diabetes. It's important to consume these fruits in moderation and be mindful of their overall impact on your diet.
History and Purpose of Selective Breeding
1. Orange
Oranges were created by crossing pomelos and mandarins. This combination aimed to produce a fruit that was sweet, juicy, and easy to peel. Today, oranges are popular for their delicious taste and high vitamin C content.
- When to Eat: Oranges are best consumed in the morning or as a midday snack.
- How Much: One medium-sized orange per day is a good portion.
- How Frequently: Daily consumption is beneficial due to their high vitamin C content.
- Pair With: Pair oranges with a handful of almonds or walnuts for a balanced snack.
2. Broccoli
Broccoli was developed from wild cabbage through selective breeding. The goal was to create a vegetable with large, nutritious flowering heads. Broccoli is now valued for its high vitamin content and versatility in cooking.
- When to Eat: Broccoli can be consumed at any meal, but it's especially good at lunch or dinner.
- How Much: Aim for 1 cup of cooked broccoli per serving.
- How Frequently: 3-4 times a week is ideal.
- Pair With: Add broccoli to a quinoa salad with sunflower seeds for added crunch and nutrition.
3. Purple Dragon Fruit
Purple dragon fruit was selectively bred from dragon fruit varieties to enhance its vibrant colour and sweet flavour. This fruit is visually striking and packed with nutrients, including vitamins and antioxidants.
- When to Eat: Enjoy purple dragon fruit as a refreshing snack or dessert.
- How Much: Half a fruit per serving is sufficient.
- How Frequently: 2-3 times a week.
- Pair With: Combine with a tbsp of mixed seeds for a nutritious treat.
Sugar in Man-Made Fruits and Type 2 Diabetes
The increased sugar content in many man-made fruits can contribute to higher calorie intake and elevated blood sugar levels if consumed in large quantities. Over time, excessive consumption of high-sugar fruits can lead to insulin resistance, a precursor to type 2 diabetes. It's crucial to balance fruit intake with other low-sugar foods and to monitor portion sizes to maintain healthy blood sugar levels.
Conclusion
Man-made fruits and vegetables are a testament to human ingenuity and our desire to enhance the natural flavours and nutritional benefits of our produce.
By incorporating these unique hybrids into your diet in moderation, you can enjoy a variety of tastes and nutrients.
As a nutritionist, I encourage you to explore the world of man-made fruits and vegetables, but also to be mindful of their sugar content and its impact on your health.
Enjoy these fruits with nuts and seeds for a balanced diet, and savour the delightful possibilities they offer for a healthier, more vibrant life.
For more information on this please connect with me at Nutrition By Sahiba
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