Last week we discussed some of how to best use fruit to improve your health  – now we will look more in-depth at several tips to help you stay in balance and continue to gain healthy knowledge on what fruit will do for your body.

Here are my Top Ten Clinical Pearls to keep you healthy and in balance with fruit

Pearl # 1.  Moderation is key. Don’t eat a lot of fruit, just what fits into the palm of your hand or less, not over-flowing.

Pearl #2.  Eat fruit on an empty stomach, either before a meal or at least 1 hour after a meal. Combining fruit with meat can sometimes cause more gas and bloating so be mindful of healthy food combining.

Pearl #3.  If you have diabetes, insulin resistance, or metabolic syndrome, I recommend avoiding fruit and consider taking a whole food supplement of fruit, where the sugar has been removed. Contact me via my email for details.

Pearl #4.  Avoid fruit juices and eat the entire fruit to include the natural fiber and other nutrients, which will slow down the rapid absorption of sugar in your body. This includes juicing, which is a super huge hit of sugar on the body, and quite stressful to your liver.

Pearl #5.  Eat organic and don’t peel the fruit. Keep the skin on apples to increase your fiber and pectin intake and slow the absorption of sugar into your system. Add a tablespoon of almond butter, the protein and fat helps to further balance and slow the sugar metabolism.

Pearl #6.  Avoid mixing acidic fruits like oranges with starches like oatmeal, because the acid inhibits the enzymes for breaking down the starch.

Pearl #7.  Stick with low glycemic fruits such as blueberries, raspberries, blackberries, and gooseberries.

Pearl #8.  Not all fruit is sweet. Consider including avocados, olives, and cucumbers.

Pearl #9.  Treat dried fruit like candy and keep it to a bare minimum or avoid it all together.

Pearl #10.  Vegetables contain thousands of plant-based nutrients. You can get everything you need from vegetables, you don’t really need much fruit. Include 3 new vegetables a week and up your nutrient levels!

The sweet truth about fruit is that it’s not exactly what the media, doctors, and nutritionists have made it out to be. Follow my simple recommendations and enjoy a sweet treat in moderation without the harmful effects.

Blessings of Vibrant Health,

Kristin Grayce McGary

Health & Lifestyle Alchemist