The other day, I met a woman who eats four oranges for lunch. She's following a strict vegan diet (and was on a fruit fast), but I wondered if it's a healthy way to eat.
So the question is – is it healthy to eat a lot of fruit? And how much is too much?
For answers specific to your lifestyle and health goals, you should meet with a nutritionist or dietitian. But this article will serve as a starting point.
Why fruit is important
A balanced diet should contain loads of plants, fruits, and healthy fats. Fruit gives us loads of vitamins and minerals that we need to fuel our bodies and stay healthy.
And if you're going to have a dessert anyway, having a piece of fruit instead is probably a better option.
But experts say you can still enjoy fruit without any problems. Just keep it to small servings (say 2 to 3 serves a day) and choose low-sugar varieties such as:
How much is too much?
But at what point should you stop chowing down on that banana? Well, that's open to debate. But one thing health experts do agree on is that too much fruit can be a bad thing.
Let's look at why
Firstly, fruit is high in fructose. That's a natural sugar, which means it's OK in moderation – but go overboard and you might be surprised to find your pants tightening. And that's because your liver will turn any unused fruit sugars into fat. That means more sugar stored in fat cells.
Secondly, many of us mistakenly think fruit juice is just as good as the fleshy fresh stuff. But that's not the case. Many juices are excessively high in sugar, while they leave out the fibrous pulp that keeps you fuller for longer and helps moderate the sugar content in the fruit. Without it, your blood sugar levels soar.
Thirdly, be aware that most fruit is high in carbohydrates. Too much and you may gain weight.
Interestingly, some studies have found that people who eat 20 pieces of fruit a day experience no adverse health effects such as weight gain or blood pressure increase.
So enjoy your fruit as part of a balanced diet. Just don't go crazy with the fructose!
Originally published on Mar 11, 2016
