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- Harvard School of Public Health: Vegetables and Fruits-Get Plenty Every Day
- American Dietetic Association: I Know I Need More Fruit And Vegetables. How Can I Work Them Into My Busy Schedule
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Can You Eat Too Much Fruit in a Day?
Whoever said "moderation in all things" was certainly right when it comes to fruit. Loaded with vitamins, minerals, antioxidants, water and fiber, fruit plays an important role in maintaining good health. If you eat fruit regularly, you may reduce your risk of heart disease, certain cancers and possibly even vision loss, says the Harvard School of Public Health. However, consuming too much fruit can also have a negative impact if you have certain health conditions.
Excess Energy
If you're concerned with your weight, consuming too much fruit may contribute to weight gain or hinder weight loss. Fruit is a low-calorie food compared to other groups such as meats, fats and grains, but still contains energy. Even low-calorie foods can add up if you take in more calories than your body needs each day, says the American Dietetic Association 2. If you are watching your weight, take caution regarding fruit juices and dried fruit, which contain denser amounts of sugar and calories than whole fruit and are easier to consume in excess. Juices also tend to lack fiber, which promotes appetite control.
- If you're concerned with your weight, consuming too much fruit may contribute to weight gain or hinder weight loss.
- If you are watching your weight, take caution regarding fruit juices and dried fruit, which contain denser amounts of sugar and calories than whole fruit and are easier to consume in excess.
Displaced Nutrients
Does Fruit Give You Energy?
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While fruits contain a variety of nutrients, they don't have all the nutrients you need for good health. As carbohydrate-rich foods, fruits lack the essential fatty acids and amino acids that other food groups, such as:
- meats
- nuts
- legumes
- provide
Fruits are also deficient in certain minerals, like calcium, heme-iron and selenium. When fruit is part of a varied diet, this is not an problem. But if you fill up on fruit consistently at the expense of other healthy foods, you could become deficient in some essential nutrients.
- While fruits contain a variety of nutrients, they don't have all the nutrients you need for good health.
GI Discomfort
If you've gorged yourself in a strawberry patch or eating a few too many prunes, you may have learned firsthand that too much fruit can wreak havoc on the digestive system. Fruit contains fiber which, if eaten in large amounts, can cause gastrointestinal discomfort, a 2013 article in "The New York Times" cautions 1. You could experience bloating, cramping, gas and loose stools if you overindulge in fruit.
- If you've gorged yourself in a strawberry patch or eating a few too many prunes, you may have learned firsthand that too much fruit can wreak havoc on the digestive system.
Elevated Blood Glucose
Can I Live on Fruits Alone?
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People with Type 2 diabetes or pre-diabetes need to be aware that fruit is a carbohydrate source that should be consumed as part of meal plan, says the American Diabetes Association 2. The natural sugars in fruit break down into glucose when digested, and like pasta, desserts and other carbohydrate-rich foods, raise blood glucose levels after eating. Eating fruits with protein-rich foods, such as low-fat milk, lean meat or eggs, can help minimize these effects. Unlimited fruit intake, particularly on its own, can result in high blood glucose levels. If you have Type 2 diabetes, talk to a certified diabetes educator for personalized guidelines on how much fruit you should eat each day .
- People with Type 2 diabetes or pre-diabetes need to be aware that fruit is a carbohydrate source that should be consumed as part of meal plan, says the American Diabetes Association 2.
- The natural sugars in fruit break down into glucose when digested, and like pasta, desserts and other carbohydrate-rich foods, raise blood glucose levels after eating.
Recommendations
The USDA Food Guide Pyramid offers dietary guidance on fruit intake. Recommended fruit amounts range from 1-1/2 to 2 cups -- or 2 to 4 servings -- per day for most adults. One serving is equal to about one piece of whole fruit, such as a small orange or apple, 1 cup of diced fruit or 1/2-cup of 100 percent fruit juice or dried fruit. Aim for a variety of fruits and other healthy foods, such as:
- vegetables
- whole grains
- healthy fat sources
- lean protein-rich foods
- for maximum benefits
Like other whole foods, each fruit variety provides a unique blend of nutritional attributes.
- The USDA Food Guide Pyramid offers dietary guidance on fruit intake.
- Aim for a variety of fruits and other healthy foods, such as: * vegetables
* whole grains
* healthy fat sources
* lean protein-rich foods
* for maximum benefits Like other whole foods, each fruit variety provides a unique blend of nutritional attributes.
Related Articles
References
- The New York Times: Fiber
- American Diabetes Association: Fruits
- MyPryamid.gov: How Much Fruit Is Needed Daily?
- Harvard Health Publishing. Beating high blood pressure with food. Updated August 23, 2019.
- Centers for Disease Control and Prevention. Diabetes and carbs. Updated September 19, 2019.
- U.S. Department of Agriculture. Raisins. Updated March 11, 2018.
- U.S. Department of Agriculture. 100% fruit juice. Updated June 2, 2018.
- Evert A, Dennison M, Gardener CD, et al. Nutrition therapy for adults with diabetes or prediabetes: A consensus report. Diabetes Care. May 2019, 42 (5) 731-754; doi:10.2337/dci19-0014
- Cleveland Clinic. Can you eat fruit if you have diabetes? Updated June 4, 2019.
- Centers for Disease Control and Prevention. Carb counts. Updated March 21, 2019.
- American Diabetes Association. Fruit.
- NIH MedlinePlus. Glycemic index and diabetes. Updated October 13, 2018.
- Weill Cornell Medicine. Food order has significant impact on glucose and insulin levels. Updated June 23, 2015.
- NIH Office of Dietary Supplements. Vitamin C. Updated February 27, 2020.
- Wallace TC. Anthocyanins in cardiovascular disease. Adv Nutr. 2011;2(1):1‐7. doi:10.3945/an.110.000042
- Lv X, Zhao S, Ning Z, et al. Citrus fruits as a treasure trove of active natural metabolites that potentially provide benefits for human health. Chem Cent J. 2015;9:68. doi:10.1186/s13065-015-0145-9
Writer Bio
Kristen White started writing professionally in 2004. She has written for the websites New Farm and Aspire for Life, and for New Zealand's Healthy Food Guide. She is a registered dietitian with clinical experience in weight management and diabetes. White holds a Bachelor of Science in nutrition from Penn State University, and a Master of Science in agronomy from the University of Minnesota.