Introduction
Fruit, in most cases, boasts a valid nutritional profile. Rich in vitamins , minerals , and antioxidant compounds , beneficial for the body. However, some people may consume too much fruit, thus storing modest amounts of natural sugars. For a healthy individual, eating large portions of fruit may not pose a risk, as long as it is part of an overall balanced and healthy diet. It should be noted, though, that some people have underlying conditions that affect digestive health or metabolismthey may need to be aware of how much fruit they eat. In these cases, consultation with your specialist doctor is essential.
Benefits of fruit
Fruit is an important component of a healthy diet, due to its contribution in fibre , potassium and vitamin C. Consuming these compounds, for example, may help reduce the risk of heart disease , stroke , and heart attack .
Regular consumption of fruit as part of a healthy diet can also help:
- control blood pressure and cholesterol
- improve intestinal and digestive health
- protect against some types of cancer
Fruits are cholesterol-free, naturally low in sodium and fat, and, for the most part, low in calories . Also both fruits and vegetables , as part of a healthy diet, can aid in weight loss or maintenance of moderate weight . Fruit is rich in fiber and water content, which is why it boasts a high satiating power .
Ideal portions of fruit
Five portions of fruit and vegetables are included in a healthy and balanced diet. Nutrition experts recommend consuming from 400 g of fruit for adult females to 600 g for adult males every day up to the age of 60. This is a recommendation, not necessarily the ideal amount for every person. However, consuming at least this amount of fruit can help promote overall health and well-being .
A person’s individual fresh fruit and vegetable needs may vary based on:
- height
- weight
- sex
- age
- physical activity
- health conditions
Higher fruit consumption has protective effects on health, and reduces the occurrence of heart disease, cardiovascular disease and stroke. As long as a person eats a balanced diet rich in other whole food sources , eating whole fruits in nearly any amount can be healthy in most dietary regimens. Other factors, including metabolic conditions such as diabetes , can affect this amount. People with diabetes, for example, should still eat fruit, aiming to include whole, fiber-rich fruits over juices and starchy foods . Non-starchy fruit has a low glycemic index. Additionally, any specific diet plans a person follows can change the amount of fruit they are allowed. Some diets, such as the ketogenic diet , involve a drastic reduction in carbohydrates, and therefore also in fruit.
Consuming too much fruit
In general, fruit is very satiating, containing both liquids and dietary fiber . Consuming excessive amounts of whole fruit is much rarer than eating too little, in fact most people don’t consume enough. The main concern some people have about fruit is the amount of sugar it contains. Fruits are high in natural sugars, and the body can convert the sugars into fat for later use if you don’t burn them right away.
These sugars alone can be an indicator of weight gain and other metabolic problems. This makes some people think that eating too much sugar could increase fat levels and lead to weight gain, even though numerous scientific studies have shown that most fruits actually have an anti-obesity effect.
There can be many reasons for this, including the following:
- Fruit tends to be low in calories per serving.
- Fruit contains vitamins and phytochemicals necessary for ideal health.
- Fruit can nurture a healthy gut microbiome .
- Fruits are high in water and fiber, which can increase feelings of satiety.
Fruits vs Fruit Juices
Despite its beneficial fiber and fluid content, fruit is high in simple sugars . In some forms, this may not be ideal. For example, fruit juices remove the fiber and fruit solids, leaving behind a sugar-laden drink. Fruit juices are also less filling than their whole fruit counterparts. You would end up drinking many more portions of fruit but with a large amount of sugar, which could significantly increase blood sugar levels. Nutrition experts recommend not exceeding 250ml of juice per day for children aged 7 and over, 150ml per day for children aged 1 to 3; children aged 4-6 should consume no more than 180ml.
Excessive consumption of sugar-rich sources like fruit juices can also promote certain conditions, such as metabolic syndrome . The intestines help slow the absorption of fructose , which is the type of sugar in fruit, before it gets to the liver . Slow intakes of sugar, such as eating solid foods or eating sugary foods spread out over time, can allow the intestines to effectively control the amount of sugar getting to the liver. However, when there is too much sugar to be metabolized by the small intestineat once, as with sugar-rich liquid sources, it is difficult for the liver to break down these sugars. This extra effort and extra sugar getting to the liver can lead to conditions like metabolic syndrome .
Fruit in the diet in case of diabetes
People with diabetes need to be careful about their intake of foods that will affect their blood sugar levels. Because fruit is high in sugar, some people with diabetes may worry that they can’t eat fruit. However, diabetes specialists typically say that people with diabetes should still eat fruit in some form, as it contains healthful minerals, nutrients , and phytochemicals. The sugar in whole fruit doesn’t have the same effect as other sugars, such as table sugar, when consumed as part of a balanced diet . Eat whole fruit instead of other sweetenersit can lead to better blood sugar control and doesn’t appear to have a negative effect, as long as the person keeps their intake to about 12 percent of their total calories.
