Can You Eat Too Much Fruit?

Fruits are a great source of fibre, phytochemicals, and vitamins that benefit your health. Although they have many health benefits, some people are still unsure of how much fruit to consume as part of a healthy lifestyle. This concern is usually because of the sugar content of fruit.

As well, many people wonder if fruit juices and canned, dried, or frozen fruits are just as healthy as fresh fruit.

This article provides information on the health benefits of fruits and if you can eat too much fruit.

Does Fruit Contain Too Much Sugar?

Researchers have found associations between sugar intake and diabetes, weight gain, and dental caries. It is important to note that not all sugars are created equal.

The World Health Organization (WHO) uses the term free sugar for any sugar that people add to food, or which is found naturally in honey, syrups, and fruit juices. They are called free sugars because the sugar molecules are not contained inside the cells of the food. The sugars in fruit are not “free” since they are inside the cells of the fruit.

The WHO recommends limiting free sugars to 10% of energy intake per day. For an adult who eats 2,000 kcal, that would be 200 kcal of sugar (50 g). This limit is only for free sugars, so the sugar in fruit is not included.

As well, fruits are full of water and fibre which helps to slow down digestion and prevent a sugar spike and crash. Fibre can also keep you feeling full longer and promote healthy, regular bowel movements.

Therefore, while eating a lot of free sugars can have negative health impacts, eating whole fruits is usually not a problem.

Potential Benefits of Eating Fruit

Weight Loss

Fruits may play a role in helping you achieve and maintain a healthy weight. Since fruits are rich in fibre and water, they help you feel full for long periods of time. As well, many fruits are relatively low in calories, so you can enjoy a larger volume of food while maintaining a caloric deficit.

Keep in mind that fruit juices are usually lower in fibre, so they will likely not be as satisfying as whole fruits. In fact, researchers found that when participants with obesity ate whole fruits before a meal, they ate significantly less food than when they had fruit juice.

Risk of Type 2 Diabetes

According to the findings of one study, higher intakes of fruits and vegetables are associated with a lower risk of developing type 2 diabetes.

However, there seem to be different effects on diabetes risk with the type of fruit consumed. Researchers found that the consumption of blueberries, grapes, and apples was associated with a reduced risk of developing type 2 diabetes. In contrast, there was no difference in diabetes risk with other fruits, such as bananas, strawberries, cantaloupe, and oranges.

Heart Health

Fruit may also benefit heart health. Several fruits (e.g., apples and oranges) are high in soluble fibre, which can help decrease cholesterol levels. The soluble fibre binds to cholesterol in the digestive tract and prevents it from being absorbed.

According to one study, every additional daily serving of fruit lowered the risk of heart disease by 7%.

How Much Fruit Should You Have?

There is no perfect amount of fruit for every person. In general, the amount of fruit you consume should reflect your calorie (energy) requirement and any health conditions that you have.

The WHO has a general recommendation to consume 400 g of fruits and vegetables every day for adults over 18 years old.

In the Nigerian Food Guide Pyramid, fruits and vegetables make up the second largest section after tubers and grains. While in Canada, the food guide recommends half of your diet be made up of vegetables and fruits.

The Dietary Guidelines for Americans for 2020-2025 lists recommendations for fruit based on calorie intake:

• 1,000 kcal = 1 cup of fruit each day
• 1,200 kcal = 1 cup of fruit each day
• 1,400 kcal = 1.5 cups of fruit each day
• 1,600 kcal = 1.5 cups of fruit each day
• 1,800 kcal = 1.5 cups of fruit each day
• 2,000 kcal = 2 cups of fruit each day

When Should You Limit Fruit Intake? 

Diabetes

Although fruits are part of a healthy, balanced diet for most people with diabetes, having too much can cause problems with blood sugar.

Keep in mind that fruits are a source of carbohydrates. If you count carbohydrates as part of your health plan to manage diabetes, you should monitor your fruit consumption. As well, you can aim for fruits that are lower on the glycemic index (e.g., blueberries, apples, oranges) as these don’t cause as much of a spike in blood sugar.

Digestive Issues

Some people with irritable bowel syndrome (IBS) are sensitive to FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols).

There are FODMAPs in most fruits, so eating certain ones or eating too many in one sitting can cause unpleasant symptoms such as bloating, gas, and stomach pain.

Additionally, some people can experience diarrhea or loose stools when eating large amounts of fruit. This is because fruit contains fructose, which can have a natural laxative effect.

What About Dried, Canned, and Frozen Fruit?

Dried fruits are usually small in comparison to fresh fruit. Think about the size difference between 5 raisins and 5 grapes. Therefore, many dried fruits have more calories per volume than fresh fruit. Keep this in mind if you are trying to count carbohydrates or track calories.

Furthermore, dried fruit can be more prone to stick to teeth and cause dental caries.

Frozen fruits are usually just as healthy as fresh. However, check the ingredients to make sure there is no added sugar or salt.

Canned fruit can be a healthy alternative when fresh fruit or frozen fruit is not available. Check the ingredients list and choose one with little to no added sugar.

What Are the Best Fruits?

The best fruits are the ones you will eat! Seriously. Most people do not get enough fruit, so choosing the fruits that you like will be the most helpful.

Moreover, choose cheaper fresh fruit or frozen fruit so you always have some on hand.

Some examples of healthy fruits include:

• Strawberries
• Blueberries
• Blackberries
• Watermelon
• Pawpaw
• Pineapple
• Apples
• Oranges
• Bananas
• Agbalumo (African star apple)
• Graviola (soursop)
• Ukwa (breadfruit)

How Can You Eat Enough Fruit?

Try to plan your servings of fruit in advance. You can have fruit with oatmeal or other porridge meals. Berries work really well for this and using frozen berries can be a great way to save money.

As well, fruit makes for a great snack. It’s easy to grab an apple, banana, or orange on your way out the door.

Smoothies can also be a great way to get in some fruit. Just watch how much you are making since it’s easy to eat more food when it’s liquified. To avoid adding sugar to your smoothies, choose unsweetened milk (e.g., dairy, tiger nut, almond, soy) instead of fruit juice.

Conclusion

Fruits are part of a healthy, balanced diet for most people since they provide vitamins, fibre, and antioxidants.

There is no upper limit set for fruit intake. Even many people with diabetes can enjoy fruit every day.

That said, a lot of people do not eat enough fruit. So aim to eat more of the fruits you love, keeping in mind to limit fruits with added sugar or salt.

Are you looking to lose weight or simply eat healthier in 2023? If yes, then reach out to us via WhatsApp or by using our contact form.