Fruit—An Essential Carbohydrate

As “carb-consciousness” continues to increase, evaluating and selecting nutrient-rich carbohydrates becomes increasingly challenging for the consumer. In taking stock of our carbohydrate consumption, individual dietary needs and lifestyle demands, where does fruit fit into the debate?

How Fruit Fits In
As a primary source of fuel to the body and brain, many carbohydrate-rich foods, including fruits, vegetables, whole grains and low-fat dairy products, provide essential nutrients and disease-fighting antioxidants required by the body for optimum functioning and overall well-being. Fruits such as apricots, peaches, apples and berries are not only rich in vital nutrients and high in fiber, but also offer natural sweetness. As an added bonus, the fiber and water found in fruits and vegetables assist in curbing hunger by creating the feeling of “fullness.”

Professional nutrition and health organizations continue to advocate the importance of fruit consumption amidst discussions about carbohydrates and weight loss programs. In a 2003 media advisory statement regarding low-carbohydrate diets, the American Heart Association (A.H.A.) stated:

The A.H.A. strongly advocates more research on the prevention and treatment of obesity, and continues to recommend an overall healthy dietary pattern that is rich in fruits, vegetables, whole grains, low-fat dairy products, lean meats, poultry and fish...Diets rich in fruits, vegetables, whole grains, and fish have been associated, in many studies, with a lower risk of cardiovascular disease and stroke. 1

Similarly, a 2003 media release issued by the American Dietetic Association (A.D.A.) stated:

Results of two new studies on low-carbohydrate diets support the position of the A.D.A. that the most effective method of healthy lifelong weight management includes an eating plan that is based on complex carbohydrates such as whole grains, fruit and vegetables, moderate in protein and relatively low in fat, coupled with daily physical activity. 2

Carbohydrate Counting—What’s Recommended?
The 2002 National Academy of Sciences’ Food and Nutrition Board Report recommends a flexible approach to nutrition in which adults obtain 45 to 65 percent of their total daily calories from carbohydrates, 20 to 35 percent from fat, and 10 to 35 percent from protein.3

For those with special dietary needs, selecting and consuming the right balance of carbohydrates is key. In a resource by the American Diabetes Association on The Diabetes Food Pyramid: Fruit, the Association recommends “eat[ing] some fruit each day for vitamins and minerals.” The article recommends being “honest with yourself about serving sizes” and comments that it is easy to “call a huge piece of fruit 1 serving when it is at least 2.” The Association offers tips on determining “how fruit works in your body.” 4 For additional information, the American Diabetes Association offers literature and resources to assist with learning how to count carbohydrates, understand food labels and measure food.

Selecting Nutrient-Rich Carbohydrates—A Life-Long Approach to a Healthy Diet
Understanding how to select nutrient-rich carbohydrates and incorporating those decisions into everyday meal and snack selections is critical to maintaining health. Not only are carbohydrates required for a lifelong approach to healthy living, these foods also fit into healthy weight management. Robert O. Bonow, M.D. and President of the American Heart Association comments that “It’s the calories, not the carbohydrates.”5 Bonow has also stated that “the American Heart Association says that people who want to lose weight and keep it off need to make lifestyle changes for the long term—this means regular exercise and a balanced diet.” 6

As part of a balanced diet, experts continue to recommend consuming five servings of fruits and vegetables each day. For other healthy carbohydrate selections, choose whole grain products by looking for items such as whole-wheat breads and pastas, brown rice and high-fiber crackers, tortillas and breakfast cereals. Limit refined grains such as white breads, pastas, rice and crackers as these types of carbs have lost some of their essential nutrients in the processing. Limit carbs from highly processed, packaged foods and foods with added sugar or where sugar is the first listed ingredient.

Here are some additional nutrient-rich carbohydrates:

Good Carbs Include:
Whole grain breads All-Bran Oatmeal Bulgar Oatmeal Cookies (instead of Chocolate Chip) Cherries Grapefruit Peaches Apricots	Berries Soybeans Dry Beans, Peas and Lentils Whole grain pasta or reduced carb pasta Sweet potatoes Peanuts Soups Fructose Honey

When Convenience is Key
Busy schedules can make cleaning and preparing smart carbohydrates like fruits and vegetables difficult, but shouldn’t detract from giving the body essential fuel and energy. Healthy convenience foods like pre-washed and cut vegetables and canned fruit can make achieving the daily recommended five servings of fruits and vegetables easier. Storable items such as canned fruit and kid-friendly fruit cups can be on hand for easy access year-round when adding extra fruit servings to meals such as oatmeal, salads, kid’s lunches, sauces for entrées and more. Canned fruit is available packed in natural fruit juice, or if packed in light syrup can be drained and rinsed.

Hand-picked at the peak of ripeness and preserved within hours of harvesting, domestically grown canned fruit is comparable in nutrients to their fresh counterparts and adheres to the highest quality and food safety standards. Plus, conveniently packed preserved fruit now includes re-sealable glass and plastic jars for easy chilling and use in the refrigerator.

Sources:
1 American Heart Association. Journal of the American Medical Association study: Efficiency and safety of low-carbohydrate diets. Media Advisory, April 8, 2003. Retrieved on November 19, 2003 http://www.americanheart.org/presenter.jhtml?identifier=3010801.
2 American Dietetic Association. American Dietetic Association Says New Studies of Low-Carb Diets “Confirm What We Already Know – There Is No Magic Bullet to Safe and Healthful Weight Loss.” Press Release, May 21, 2003. Retrieved on November 19, 2003 http://www.eatright.org/Public/Media/PublicMedia_16442.cfm.
3 International Food Information Council. “Calories Count: Balancing The Energy Equation.” Food Insight, March/April 2003. Retrieved on November 20, 2003 http://www.ific.org/foodinsight/2003/ma/caloriesfi203.cfm.
4 American Diabetes Association. The Diabetes Food Pyramid: Fruit. Retrieved on November 19, 2003 http://www.diabetes.org/health/nutrition/foodpyramid/fruit.jsp.
5 American Heart Association. American Heart Association President Robert Bonow, M.D. responds to recent media coverage about high-fat, low-carbohydrate weight-loss diets. Media Advisory, July 7, 2002. Retrieved on November 14, 2003 www.americanheart.org/presenter.jhtml?identifier=3003772.
6 American Heart Association. American Heart Association Statement on High-Protein, Low-Carbohydrate Diet Study Presented at Scientific Sessions. Media Advisory, November 19, 2002. Retrieved on November 14, 2003 www.americanheart.org/presenter.jhtml?identifier=3006728.

Information provided by the Coalition for Good Nutrition by the California Apricot and Cling Peach Industries