Busted Myth: Is Consuming an Excess of Fruits Actually Unhealthy?
Excessive consumption of fruit may lead to health issues.
Taking internet health advice with a grain of salt, especially from TikTok, is a wise choice. Recently, fitness influencers on the video-sharing platform have suggested avoiding fruit due to its sugar content, alongside industrial sugar. But is there truth to this claim?
According to Claudia Müller from the German Society for Nutrition, a general upper limit for fruit consumption can't be set. Fruits may contain sugar, but they also have an ingredient that counteracts that sugar. So, eating too much fruit isn't a concern for most people – except for those with specific physical restrictions.
Fruit's Secret Weapon
Fruit sugar (fructose) and grape sugar (glucose) combine to form household sugar (sucrose). Eating too much fructose can cause problems like worsened caries, promoting fatty liver, and increasing blood fat values. However, fruits have another advantage that sets them apart.
Fruits are rich in fibers that slow down the absorption of fructose in the digestive system. These fibers act as a barrier between digestive enzymes and sugar, preventing a sudden increase in blood sugar levels following a meal and promoting satiety. This means most people can't eat too much fruit before feeling full.
Exceptions for Some
People with diabetes should maintain a daily limit of two portions of fruit, as fruit sugar increases blood sugar levels. A balanced meal, combining fruit with yogurt, quark, or muesli, can prevent a sharp increase in blood sugar levels.
Another exception involves people with fructose intolerance whose bodies cannot fully absorb fructose, resulting in digestive issues. Such individuals must individually test their fructose tolerance and potentially improve it through the combination of proteins and fats.
Don't Miss Out on Fruit
Everyone without special conditions should strive for a balanced fruit intake. Aiming for five servings of fruits and vegetables daily is a good target. A serving for an adult is roughly one fruit such as an apple or orange, two handfuls of berries, or a handful of dried apricots.
Younger individuals, of course, require smaller portions, but the average weekly intake should still be met. Müller advises eating fruit fresh or whole, preferably with skin on whenever possible. However, dried fruits and juice also count towards the daily servings.
Juice, Smoothies, and Portion Control
While smoothies are made from fruit, they contain less fiber and secondary plant substances and higher fruit sugar per serving. Fresh fruit has a larger volume, filling you up more. As such, the amount of solid fruit you'd consume in one meal is likely more than what's present in a smoothie, leaving you feeling fuller faster.
Further Resources on Fruit and Nutrition:- German Society for Nutrition: Recommendations for Fruit and Vegetable Consumption- Federal Center for Nutrition: Tips for a well-balanced diet- Diabetes Information Service: Dietary tips for diabetics- Consumer Center: Powders and smoothies do not replace fruit
[1] Diabetes UK[2] ESPN[3] Mayo Clinic[4] Harvard Health Publishing[5] Gut Microbes for Health
- Fruits may contain sugar, but their high fiber content slows down the absorption of fructose in the digestive system, preventing a sudden increase in blood sugar levels and promoting satiety, making it difficult for most people to eat too much fruit before feeling full.
- Despite the presence of sugar in certain fruits, it is essential to note that people with diabetes should maintain a daily limit of two portions of fruit due to fruit sugar's impact on blood sugar levels, with a balanced meal combining fruit with yogurt, quark, or muesli being helpful in preventing a sharp increase in blood sugar levels.
