Is Too Much Fruit Bad For You
An apple a day keeps the doctor away. Most of us grew up hearing that saying, and a delectable fruit salad of oranges, grapes, bananas, and cantaloupe or a fresh orange honeydew smoothie would both seem to fall into the classification of healthy eating.
But with so much strange information about foods and sugar content out there, a question you must ask yourself is:
“Is too much fruit bad for you?”
Now, some of you probably gave out a resounding, “No!,” grabbed your fruit salad or smoothie, and glared at your computer screen in fury. How dare anyone even suggest that fruit may not be as healthy as a green salad? Unfortunately, it’s true.
Too much fruit can make you gain weight. Additionally, fruit consumption can boost blood sugar levels substantially and overly increase your carbohydrate intake. When you’re trying to lose weight, this can spell doom for weight loss goals.
The Science of Your Blood Stream, Fruit, and Weight Loss
Shocked? You wouldn’t be alone. Fruit has been the go to substitute for cakes, pies, and desserts of all stripes. But the sugar from fruit can be bad for you, causing a number of health problems when you overindulge.
Dr. Ben Kim reports on the effect fruit can have as he examines the life of fruitarians. Fruitarians are individuals who consume only fresh whole fruit. No other sugar. No additives. Just fresh delicious fruit.
But, in his article, Dr. Kim states that he has “not met a single strict fruitarian of more than two years who didn’t have significant health challenges.” In listing the most common, the maladies include osteoporosis, chronic fatigue, inability to maintain a healthy weight, wasting of muscle tissue, and more.
You see, fruit turns into sugar in the blood stream. Sugar spikes the blood sugar levels, and too much can cause you to have sustained high blood sugar, which is common among diabetics. In response to this, the body produces insulin to lower the content, but that can and often does cause low blood sugar, which makes you feel sluggish, irritable, and often more hungry than before.
Such feelings can make sticking to any healthy lifestyle or even making a single healthy decision far more difficult.
Vegetables: The Better Option
Most of the same benefits we get from fruit such as vitamin C, fiber, and even vitamin D can be obtained through vegetables. Delicious green leafy vegetables should be some of your first choices when it comes to meals and snacks. Cruciferous vegetables and herbs are another excellent option.
Unlike fruit, vegetables do not cause the same spike in blood sugar. In her video on the Five Foods To Never Eat, Isabel de Los Rios lists sugar as being the #1 enemy of weight loss. As a trained nutritionist, she has witnessed the devastation that excessive sugar consumption can wreak in a person’s life and weight loss goals.
Overindulgence in anything can cause health problems eventually. The reason that vegetables make a far better option, however, is because it would take a significantly higher overindulgence to cause harm.
Consider a 6 ounce serving of raisins vs. a 6 ounce serving of fresh shredded romaine lettuce. The raisins have 500 calories, while the lettuce has only 32. The raisins also have multiple times the insulin-spiking sugar of the lettuce as well.
Balance and Focus
Restricting fruit intake does not mean that you can never have fruit again. Instead, while one is in the weight loss phase of your lifestyle plan that you avoid all fruits, except for berries. Blueberries, strawberries, and the like have a low glycemic index and do not translate into the same sugar spikes as apples and grapes.
When you have reached your weight loss goal, introduce fruits back into your system slowly. But don’t overindulge. Just because you’re at your ideal weight doesn’t mean that the “too much fruit is bad for you” principle no longer applies.
You’ll want to make sure that they only make up a small portion of your meals and snacks, but that should be all the more motivation for you to learn to savor and enjoy your food.
* Dr. Ben Kim, “Eating Too Much Fruit Can Be Bad for Your Health,” Experience Your Best Health, http://drbenkim.com/articles-fruit.html.
* Isabelle de Los Rios, “Five Foods You Should Never Eat,” Diet Solutions, http://www.thedietsolutionprogram.com/5-foods-to-never-eat?hop=drtremba (2012).