In the eyes of most people, eating more fruit is a good thing. However, there are some people who can't stop eating melons and grapes, consuming two to three jin at a time without any issue. Others say they feel extremely thirsty if they don't eat fruit. So, why can't you eat too much fruit? How should you eat fruit correctly?
Fruit is actually very good for you
Fruit can provide us with rich nutrients, such as vitamins (like Vitamin C and carotene), minerals (like potassium and magnesium), and dietary fiber (like pectin). The organic acids in fruit can also stimulate the secretion of human digestive glands, increase appetite, and aid in digestion. Furthermore, fruit contains phytochemicals such as flavonoids, aromatic substances, coumarins, and D-limonene, which play an important role in protecting human health and preventing chronic diseases like cardiovascular disease and cancer.
The "Chinese Dietary Guidelines (2016)" recommend eating fruit daily, ensuring an intake of 200-350 grams of fresh fruit per day. Juice cannot replace fresh fruit. This shows how important fruit is for our health.
Why is it said that you shouldn't eat too much fruit?
The sugar content of fruit is basically above 8%, with some (like fresh dates) exceeding 20%. Excessive sugar intake can lead to metabolic disorders, which is unfavorable for blood sugar, blood pressure, and blood lipids, and may also be related to acne. Additionally, some fruits are not low in calories. For example, carelessly eating three or four kiwis is equivalent to the calories of a bowl of rice. With a normal diet, eating too much fruit can easily lead to obesity. If you are already overweight or obese, eating too much fruit may be detrimental to weight control.
We all know that a comprehensive and balanced diet needs to include a variety of foods such as grains and tubers, vegetables and fruits, livestock, poultry, fish, eggs, and dairy, as well as beans and nuts. If you eat too much fruit (easily reaching over 1 jin a day with melons and grapes) and consequently eat less of other foods (like meat, eggs, milk, beans, etc.), it can easily lead to deficiencies in certain nutrients (such as protein, fat, iron, Vitamin B12, etc.). Over the long term, this can likely lead to malnutrition. For example, some people replace meals with fruit for weight loss, like having only two apples for dinner and no other food. While their weight may decrease in the short term, they may develop problems like hair loss or irregular menstruation in the long run.
Eating too much fruit can also lead to various other issues. For instance, some people experience "internal heat" from eating too much lychees or durian, while others may develop "carotenemia" from eating too many oranges, which can turn the skin yellow. Particularly, for diabetics, eating too much fruit is not conducive to blood sugar control.
1. The dietary guidelines recommend that ordinary people consume 200-350 grams (without peel and pit) of fresh fruit daily, which is equivalent to one apple plus one orange, or one orange plus one kiwi.
2. In terms of variety, it's best to have more than two types of fruit, such as apple + citrus, or strawberry + mango + grape + kiwi. When possible, try to prioritize deeply colored fruits, such as red hawthorn and strawberries, orange-yellow mangoes and citrus, blue-purple grapes and blueberries, and green kiwis.
3. Healthy individuals should try to drink less juice. This is because when fruit is turned into juice, nutrients like dietary fiber and Vitamin C are significantly lost. Secondly, its sugar content greatly increases (a glass of juice might be equivalent to several fruits), which can easily lead to obesity and even increase the risk of diseases like diabetes and hyperlipidemia. Additionally, the speed at which it raises blood sugar is accelerated. Juice is more suitable for those with dental problems (like the elderly and infants), those with difficulty eating, or those with poor appetite who need nutritional supplementation.
4. People with high blood pressure, high blood sugar, high blood lipids, or those who need to lose weight should try to eat fruit raw. This is because it's harder to control the portion size when fruit is cooked. Cooked fruit is more suitable for those with weaker gastrointestinal function, limited chewing ability, or those who cannot eat raw or cold foods (like postpartum women).
5. For diabetics, if their blood sugar is relatively well-controlled, they can eat some fruit in moderation. It is recommended to choose fruits with lower sugar content and less impact on blood sugar, with a daily intake of 100-200 grams. Eat it in divided portions between meals, and avoid eating it immediately after a meal to prevent significant blood sugar fluctuations. For example, eat about 10 cherries at 10 AM and half a medium-sized apple/pear at 3 PM. At the same time, the amount of staple food should be reduced, and blood sugar changes should be monitored.
In summary, fruit is an important part of a healthy diet, and we should eat a moderate amount daily, striving for variety. We should neither over-consume fruit to the point of excess energy nor let fruit intake affect the normal consumption of other foods, leading to malnutrition. In particular, certain special populations, such as diabetics, should strictly control their daily fruit intake to maintain stable blood sugar.