The world of Tzu Chi Nov-Dec 2022 (Vol.144)

TZU CHI 144 51 We should eat two servings of fruit daily, where consuming about 40 grammes of dried fruits counts as one serving. Therefore, labelling dried fruit as “artificial-fruit” is unnecessary. Understanding our own needs and finding a complementary way of consumption is what we should strive for. For me, dried fruit satisfies my craving when I cannot get hold of seasonal fruits. From my experience, I typically cannot have more than 20 fresh grapes at a time. After 8 to 10 fresh grapes, I would feel full. However, with raisins, it is not impossible to eat 30 grains in one sitting. Dried fruit is less filling due to the water loss, which also means that we may unknowingly over-consume. Therefore, pairing dried fruits with other ingredients, such as nuts, oatmeal or yogurt, not only brings different tastes and textures, and improves the overall nutritional value, but also effectively deters excessive consumption. Sugar that should be rejected When purchasing dried fruits, watch out for words like ‘saturated fat’ or ‘added sugar’ on the food label. I always choose dried fruits that are not fried and have no added food additives. I also avoid buying dried fruits with added sugar. Similar to how some people insist on not eating fruits and vegetables as they contain pesticides, I have met many who are concerned about sugar consumption dissuading others from having them, too, as they are uninformed. Looking at the last bite of my biscuit, I turned to my old friend and said, “I eat these sugars without adding dietary fibre and phytochemicals to the body. Although both taste sweet, refined sugar in desserts can cause a rapid rise in blood glucose level. This will trigger additional insulin production, which is needed to move glucose into cells, so that the elevated blood sugar level can return to normal.” In fact, in addition to its nutritional value, the dietary fibre in dried fruits also helps feed the microorganisms that live in our guts, which may have a positive impact on our colon health. I personally think controlling the portion of dried fruits eaten, pairing it with protein-rich food, and observing signs of abdominal bloating or discomfort post- consumption, are more practical. After all, the real problem for many, is not eating two servings of fruit a day! Ng Hui Ling A licensed nutritionist in private practice with a Bachelor’s degree in Nutrition and a Master’s degree in Sports Science, she provides nutritional consultation for vegetarians in particular. Due to a love for teaching, she serves as a part- time lecturer at the Singapore Institute of Chinese Medical Studies. She is also a columnist for Singapore’s Health No. 1 magazine. Her publications include Smart Foods for Tweens and Fit not Fat .