A diet full of fruit sounds like a good idea, right? Fruits provide a range of nutritious value, such as fiber, vitamins, and antioxidants. Eating fruits is also a great healthy and natural alternative to satisfy your sweet cravings. However, loading your diet with an abundant amount of fruit may not be the best thing for your health, and here’s why.
Fructose is the type of sugar found in fruit. Unlike glucose, fructose metabolizes in the liver rather than the bloodstream. When the liver receives an excess amount of fructose, the liver turns fructose turns into triglycerides, which is later stored in fat cells (1). Luckily, whole fruits contain a low amount of fructose. What you need to be more cautious of are fruit concentrates, such as juices, and dried fruits, which contain high amounts of fructose. Another reason fruit can lead to added fat is carbohydrates. Fruits are a great source for carbohydrates, but too much carbohydrates can be overwhelming for your blood cells, creating more fat (2).
Fruits contain a good amount of fiber, which is typically adds benefits towards your daily diet. However, there is such thing as too much fiber. This can lead to bloating, discomfort, indigestion, and frequent bowel movements (3).
Whole fruits generally have a low calorie count. Added calories become a problem when you consume a lot of fruit in one sitting or when fruits are concentrated or condensed, such as juices, smoothies, and fruit salads. The daily recommended amount of fruit is 2 cups- one banana is already 1 cup of fruit and half of your daily recommendation (4)!
Some fruits contain more sugar than others. Grapes, mangos, and cherries are some examples of fruit high in sugar, while strawberries, watermelons, and raspberries are some fruit low in sugar (1). Remember to eat fruit in small amounts throughout the day and to avoid substituting your daily servings with juices and dried fruit as best you can. Always stick with the freshest options!