A Lot of Fruit by Day, nor Know the Evil That You Did!

Eat lots of fruit per day may be doing you harm to health without being aware of it. Fructose is the main culprit of this to be happening. Curious?

Will eat a lot of fruit per day can bring risks to your health? Probably the recommendation of the power more common across the world relates to the consumption of fruits and vegetables over processed foods rich in sugar, fat and/or salt.

A Lot of Fruit by Day, nor Know the Evil That You Did! 1

The fruits are foods very rich in nutrients and antioxidants, in addition to unprocessed foods. Are easy to transport, prepare and the taste is unmatched.

However, the fruits are relatively rich in sugar compared to other foods. And that is why today we will give you the know some facts about excessive consumption of fruit.

RECOMMENDED DAILY DOSE OF FRUIT

The majority of the studies demonstrated health benefits with the consumption of 2 to 5 servings of fruit per day. However, these values are easy to overcome and with this increase also the intake of fructose (the sugar present in fruit).

In humans, it has been found that a consumption of 50 grams daily (equivalent to 3 pieces of fruit) fructose does not seem to interfere with the glycaemic control, lipid profile, or body weight.

But despite the fruit being a food of high nutritional richness by vitamins, antioxidants and fiber that it provides, we should not forget that it is a source of sugar, which, like any other, should be moderate.

WHY IS THE FRUIT IN EXCESS CAN CAUSE HARM?

The fruit, when consumed in adequate amounts, bring benefit to the health. The problem is with the amount: to eat lots of fruit throughout the day, the level of glucose, in addition to quickly rise to each intake, always remains high in the blood. This causes the body has an overload of work, producing more insulin and causing a series of problems of metabolism, including type 2 diabetes.

A Lot of Fruit by Day, nor Know the Evil That You Did! 2

EFFECTS OF FRUCTOSE ON THE BODY

Fructose is a sugar that is naturally present in the fruit. It is a carbohydrate simple, which is used as energetic substrate by the body, and it is, therefore, essential for the proper functioning of the same.

One of the reasons why eating too much fruit per day is harmful, is related to the metabolic effect negative of fructose when consumed in large quantities, in particular:

  • Promotion of obesity.
  • Increase in triglycerides;
  • Increase in the uric acid;
  • Increased resistance to insulin.

Although this can happen with any sugar, and not exclusively with fructose.

THE BAD GUYS OF THE CONSUMPTION OF PLENTY OF FRUIT FOR THE DAY

1. FRUIT JUICES

The fruit juices, in general, are healthy. The problem is that the juices can contain a lot more fruit than if consumíssemos these fruits in a raw state. Just look at the example of natural orange juice, where you will easily find the juice of 5/6 oranges.

Another aspect that also happens particularly in fruit juice is that the fiber is separated from the fluids, which causes the sugar of the fruit to be absorbed more quickly.

A Lot of Fruit by Day, nor Know the Evil That You Did! 3

2. FRUIT SMOOTHIES

The same happens with the shakes. It is not difficult to prepare a smoothie with a banana and a hand full of strawberries or a smoothie with a mango and an orange. And until here, all is well.

But one should not put more than two varieties of fruit on the same hit, regardless of your goal. The more fruits are on the beaten, the higher the glycemic index , and, consequently, will feel hungry more quickly.

So, stick to the maximum of 2 fruit per smoothie to avoid eating a lot of fruit per day.

IN CONCLUSION…

The fruit can be your best friend, but also may do harm without being aware of it.

High intake of sugar, represents a risk to health, and once the fructose is still a sugar, the recommended daily dose should not be exceeded.

Still that is much better and more tasty to drink fruit juice instead of whole fruit, this choice may be to do with exceeding the recommended daily dose of fruit.

Shakes should also have a limit of 2 fruits, to avoid indexes glicémicos very high.

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