We all grow up hearing that we should eat more fruits and vegetables. After all, fruits come directly from nature and people have been eating them for thousands of years. They are convenient and require little to no preparation. They are the real FAST FOOD! However, can we have too much fruit in our diet?
What about sugar?
Some people reason that since we put so much emphasis on staying away from added sugars such as processed table sugar and high-fructose corn syrup, that the same applies to fruits. Added sugars have many detrimental effects including:
- No essential nutrients
- Overloading the liver and forcing fructose into fat
- Insulin resistance (metabolic syndrome and diabetes)
- Worsen type II diabetes
- Cancer risk
- Not as fulfilling (leads to overeating)
- Highly addictive
However, this does not apply to fruits because it is almost impossible to eat enough whole fruit to overeat fructose.
Benefits of Fruit
Raw fruits are actually really good if taken in the correct portions. Fruits are chock full of antioxidants, vitamins, water, and fiber. This makes digestion slower, which means slower conversion of fructose in the liver. When compared to other snacks such as soda and candy, there is no comparison. Fruits are also incredibly fulfilling, leaving you satisfied with as little as one apple. Fruits are also high in vitamins such as Vitamin C and Potassium. Several studies have shown that eating fruit helps protect against many diseases including heart disease and Type II diabetes. In addition, eating fruit can help you lose weight because fruits have high satiety. This mean that they help keep you full which tends to make you eat less other foods. However, consuming fruits in large quantities need to be avoided to stick to your daily limit of sugars (carbs) (The limit of calories coming from carbs is determined by your current weight loss goals: Here). However, stay away large quantities of fruit juices and smoothies because they can contain a ton of calories, and sugar. Even if you are drinking 100% real fruit juice, you aren’t getting the contribution of fiber making sugar hit the liver in large amounts over a short period of time. Overall fruit is very good for you, especially when you eat whole fruits.