Focus on: fruit and veg

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As part of the Focus on Fibre Challenge, we're taking a deeper look at the best sources of fibre in our diets. This week, our focus is fruit and vegetables.

Why are they good for us?

Fruits and vegetables are powerhouses of vitamins and minerals, many of which act as antioxidants, protecting the body from diseases. There is evidence that every portion of fruit and veg eaten could reduce the risk of heart disease by up to 30%. On top of this, fruit and veg are high in fibre and generally low in calories and fat, making them an excellent choice for aiding weight loss and maintaining a healthy weight.

What about fruit juices and smoothies?

Eating a piece of fruit is preferable to juicing or blending in a smoothie with regard to fibre and sugar. Juicing removes the skin and fleshy part of the fruit, which is where all the fibre is contained, so juices contain little to no fibre. Smoothies do tend to use the whole fruit, however blending causes the release of sugar from the fruit structure. As the sugar becomes 'free' within a smoothie, it is absorbed quickly into the blood, causing a rapid spike in blood sugar. When we eat a whole fruit, the cell walls are left intact, and this helps slow the release of natural sugars.