The Inverted Food Pyramid suggests you eat two to four servings of whole fruit each day. Most fruits are high on the EMI. They also contain a wealth of vitamins such as beta- carotene and vitamin C.
But there are different rules for fruits than for vegetables. Both are about the same on the EMI, but fruit has a very high sugar content. Fructose, the natural sugar in fruit, can be absorbed very quickly. It's not as bad as white sugar, but it's still not good for you in large amounts. As with sugars, it tends to cause a rise in triglycerides (storage fats) in our blood. High triglycerides are a co-risk factor with cholesterol for heart disease.
Have a piece of raw fruit, such as a banana, orange, apple or other treat, either as a snack or for breakfast. Use fruits as a dessert to satisfy your sweet tooth, butdon't eat too much fruit. Two to four servings is fine for most people.
And remember, eating the whole fruit is better than drinking fruit juice. Some people find that fruits are easier to digest if they are cooked. Others do better with raw fruit. Some people go on "fruit fasts" as an effective way to lose weight. I don't recommend this approach. It would cause weight loss, because fruits are high on the EMI. But I believe a more balanced diet is important for good health. If possible, try to eat fruit in season, and from your own locality. *** Most cookbooks put desserts last, since they're usually eaten at the end of the meal. But fruits are side-by-side with vegetables in the Inverted Food Pyramid, and therefore they are next in line of importance to your Eat More, Weigh Less™ Diet. Remember that your main food should be grain and vegetables. Fruits are for treats - and for desserts. It's okay to eat dessert, so long as you stay away from most prepared desserts, which have a lot of simple sugar, butter, oil and shortening added, so that they become quite low on the EMI. For example, a whole apple is about 90 calories and less than half a gram of fat (0.49 gram). A slice of apple pie can be 411 calories and 19 grams of fat. Use whole fruits in your desserts, and watch the other ingredients closely. In this section, you'll find examples of prepared dishes based on whole fruits that are high in EMI and also healthy. Enjoy your dessert. Try this Sweet Delight!
Strawberry-Banana Pudding 1½ C Low-fat firm tofu (Mori Nu firm tofu is suggested) 1½ C Fresh strawberries, sliced 1 Banana 1 tsp. Vanilla 1 Tbsp. Lemon juice ¼ tsp. Salt 2 Tbsp. Honey
Blend all ingredients together in blender or food processor until creamy and smooth. Pour into individual serving dishes, or pour into individual-sized Grape Nuts® pie shells (make by putting muffin cups in muffin pan then pouring in Grape Nuts®). Chill overnight. Makes 4 to 6 portions. (1 portion = 109.4 calories, 1.886 grams fat, 23% protein, 62% carbohydrates, 15% fat) Learn more interesting and helpful recipes that will be part of your life-changing diet by getting a copy of the latest Peace Diet book by Dr. Terry Shintani from Amazon.