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Can You Eat Too Much Fruit?



Lately, my social media feeds have been full op articles about fruit being full of sugar, and not as healthy as we think. I grew up eating tons of fruit, just like many of us do, and it’s still a big part of my diet. I know for a fact that it’s incredibly healthy for you, so I wanted to look at both the pros and cons of eating fruit.


One one hand, there’s a bit of truth in these articles. Fruit contains sugar called fructose. Fructose has been getting some bad rep, because it’s often used as a sweetener in processed foods. When used this way, it tends tends to spike up blood sugar and can lead to insulin intolerance. But fructose in fruit is a totally different story.


First of all, the amount of fructose in fruit is significantly smaller than that in processed foods. Next to that, the fructose in whole fruit is surrounded by large amounts of fiber, which slows the absorption of sugar in your blood, and does not spike it as much as white sugar, agave, honey or other sweeteners.


Secondly, fruit is full of vitamins, minerals, healthy fibre, antioxidants, phytonutrients which are all very important for maintaining good health.


However, this does not mean that the fruit is "all-you-can-eat" food. Nothing is. You can overdo it on kale and carrots too. It’s all about portion control. Here are some tips on how to eat fruit for the best benefits:

  • Eat fruit alone, or at least 2/3 hours apart from any other meals. It gets digested very fast, so if it ends up in your stomach with other food, it will start fermenting and you can experience bloating and general uncomfortable feeling.

  • Eat the whole fruit, don’t drink fruit juice even if it’s freshly squeezed. By juicing, the fiber gets removed, so you're only left with fruit sugar and a lot of it. This can spike your blood sugar, almost as much as a cupcake.

  • Eat two portions of fruit/day max, and keep in mind that one portion is the size of your closed fist.

  • If you have problems with your blood sugar, choose low glycemic fruits like berries, citrus fruit, etc. these will not spike your insulin levels as much


xx Alma #yourwellnessengineer


Resources:

http://www.berkeleywellness.com/healthy-eating/food/article/why-eating-your-veggies-isn%E2%80%99t-enough

https://nutritionstudies.org/sugary-fruit-healthy/

https://www.huffingtonpost.com.au/2017/03/21/how-much-fruit-is-too-much-according-to-health-experts_a_21903646

http://www.berkeleywellness.com/healthy-eating/food/article/why-eating-your-veggies-isn%E2%80%99t-enough

http://time.com/5301984/can-you-eat-too-much-fruit/

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