Can You Have Too Much Fruit? Dietitians talk about the down sides of nature’s candy

For decades, we’ve heard how wonderful it is. fruit Our healthStudies linking fruit consumption to everything have been published reduced risk of cardiovascular disease To lower BMI. The MyPlate food guide—the easy-to-follow visual guidelines from the USDA designed to help people prepare nutritious, well-balanced meals—fruit occupies a sizable portion of the plate graphic. Fruit makes up nearly 25% of the plate, along with vegetables. Guidance suggests that you eat a mix of vegetables and fruits to make half of your plate. But is it possible for someone to eat too much fruit. Is it possible to eat too many fruits?

You may avoid fruit if you have diabetes or are worried about sugar in your diet. high sugar content. It’s no wonder it’s sometimes called “nature’s candy”. You might also wonder if you should reduce the amount of fruits you eat each day to manage your weight.

We asked some dietitians for their opinions on the question of how much fruit is too much. Keep reading to find out what these nutrition experts think about the prospect of eating too much fruit—and for more dietitian-approved healthy eating advice, be sure to also explore the Surprising Side Effects of Not Eating Fruit, Say Dietitians.

There are potential dangers to eating too many fruits

Let me start by saying that fruit is a healthy food with great benefits. However, overdoing it on any food comes with downsides—and fruit is no exception. Although apples, berries and citrus are great sources of nutrition, other fruits like oranges, berries and citrus can be dangerous. natural hydration You could be missing out on important nutrients and tons of other foods if you consume too many of these nutrients.

“Eating too much fruit can make it difficult to eat healthy fats and protein,” says the author. Amanda Lane, MS, RDN, CDCESFounder of Healthful Lane Nutrition. These nutrients are essential to your health. harmful deficiencies.

If your goal is to lose weight, it’s possible to eat too many fruits.

According to Dr. Michael A. Smith, “Eating too many fruits at once can spike your blood sugar and leave you with cravings.” Bonnie Newlin, MS, RD, CLTOf Crave Nourishment.

What can happen if you eat too many fruits?

People with prediabetes or diabetes, it’s essential to keep an eye on carbs—which fruits contain in abundance. According to Erin Palinski-Wade, RD, CDCESAuthor of 2-Day Diabetes DietPeople with these conditions should be cautious about eating naturally sweet foods.

“Although eating a diet rich in whole produce has been shown to reduce the risk of developing type 2 diabetes, most fruit contains a source of carbohydrate—so balance is key,” says Palinski-Wade. It is important to consider the size of each fruit as well as its pairing.

Palinski Wade recommends that diabetics and prediabetes eat one serving of fruit per meal, snack, or meal, along with a source for protein, fiber, and fat.

Extra fruit may be a problem for some people, particularly those who have gastrointestinal issues.

“With GI Conditions, high-fiber foods It may be difficult to digest or cause GI discomfort, such as gas bloating,” explains Palinski-Wade. She adds that food tolerance for conditions like IBS and IBD is highly individualized. It is important to consult a healthcare professional to determine which fruit is most suitable to be tolerated, as well as any restrictions.

Do sugar concerns outweigh other health benefits?

OK, so fruit contains lots of sugar—but it’s naturally occurring, not artificially added. Is that good for your health? Newlin believes the answer is yes. (Woohoo!)

Newlin says that natural sugars are more effective than added sugars. Because of the presence nutrients such as fiber and polyphenols, natural sugars found in fruits are slowly absorbed into the bloodstream. This is because the sugar must be broken down in the body. The result is that the sugar is absorbed more slowly into the body and creates less. blood sugar spike.”

Palinski-Wade agrees with the fact that fruit’s vitamins, minerals and fiber help to balance the sugar content.

PalinskiWade recommends that “the beneficial nutrients contained in fruits outweigh the limited risks of consuming natural sweeteners, and should be avoided.”Research Research has shown that whole fruit diets can have a number of health benefits. Most adults don’t meet these requirements. daily recommendations Adding more fruits and vegetables to your diet can be beneficial for many people.

How much fruit can you consume in a single day?

Clearly, fruit makes a healthy choice in meals and snacks—but turning into a total fruitarian It is not always the end goal.

Lane says that eating four to five portions of fruits is acceptable as an upper level.

Lane points out that, while it is fine to enjoy a lot of fruit, you should always try to balance your plates with a wide variety of other foods.

“Consume enough non-starchy vegetables, legumes and whole grains as well as animal or plant proteins.” [too]Lane suggests that you eat a balanced diet.

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