Excessive fruit consumption: How to detect and its consequences
When there is too much fruit in the diet (illustration: Freepik)
Despite the fact that fruits are rich in vitamins and minerals and are generally considered beneficial for health, sometimes it's not just their insufficient quantity in the diet that can be harmful, but also an excess.
RBC-Ukraine discusses the benefits of fruits and the health risks of excessive consumption.
Sources: WebMD, National Health Service, Medical News Today, Health, Healthline.
Benefits of fruits for the body
Fruits have low fat and sodium content and are cholesterol-free. They contain many essential nutrients that most people don't get enough of, including those listed below.
Potassium
Potassium helps regulate blood pressure. A diet rich in fruits, vegetables, and low-fat dairy products can lower blood pressure.
Dietary fiber
Fiber helps lower cholesterol levels, reduce the risk of heart disease, and promotes good digestion. Fiber is found in whole or sliced fruits, but it's almost absent in juice.
Dietary fiber helps you feel full longer, aiding in weight control. It also slows down the digestion and release of sugar into the blood, preventing sharp spikes and drops in blood sugar levels.
Vitamin C
This vitamin supports tissue growth and repair, heals wounds, promotes oral cavity health, and helps the body absorb iron.
Folate
Folate helps the body produce strong red blood cells, metabolize protein, and break down the amino acid homocysteine (which can lead to heart disease). They are also important during pregnancy.
Risks of excessive consumption
Fruits contain natural sugars, and some types are quite calorically dense. However, experts say that the sugar you should be concerned about is the added sugar found in beverages, desserts, and other products.
However, consuming large portions, an excessive amount of fruit sugar can lead to health issues such as:
Weight gain
Diabetes
Complications with pancreatic and kidney diseases
Tooth decay
Deficiency in vitamin B12, calcium, vitamin D, and omega-3 fatty acids.
Slow consumption of sugar, such as consuming it with solid food or spreading sugary products throughout the day, can allow the intestines to effectively control the amount that reaches the liver.
However, when sugar comes in too much for the small intestine to process at once, such as when consuming liquid sources of sugar like juice, its level in the liver can rise.
This complicates sugar processing in the liver and can lead to a condition like metabolic syndrome. Additionally, some people have allergies to certain fruits, specifically to proteins in them or to fructose itself.
Risks of excessive fruit consumption (illustration: Freepik)
In such cases, consuming fruits can lead to an allergic reaction, such as redness, and in severe situations, to anaphylactic shock.
Although fruits are an important source of carbohydrates, if more carbohydrates are consumed than burned after a snack, the excess can fuel existing fat deposits or increase fat stores in the body.
Additionally, the combination of large amounts of fluid, fiber, and certain sugars when consuming excessive amounts of fruits can have a natural laxative effect, which can lead to diarrhea in some people.
How much fruit should you consume
The general recommendation from the British National Health Service regarding fruit consumption is 400 grams per day, or five portions of 80 grams each.
Consuming at least this amount of fruit can help strengthen overall health and improve well-being. However, this is not necessarily the ideal amount for everyone.
Individual needs for fresh fruits and vegetables can vary depending on:
- Height
- Weight
- Gender
- Age
- Physical activity level
- Health status
It's also important to consider pregnancy, breastfeeding, and chronic conditions such as diabetes or kidney disease.
That's why the ideal amount of fruits in the diet should be determined according to a doctor's recommendations regarding individual sugar and carbohydrate intake norms and contraindications.
Additionally, research findings are reassuring - while overeating anything can be harmful, it's unlikely that a person will consume too many fruits.
We previously wrote about who shouldn't eat bananas.
And also discussed why eating kiwi with the skin is beneficial.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
