Although fruits are considered an essential part of a healthy diet, experts warn that even they should be consumed in moderation.
According to dietitian Arti Dhokia, excessive fruit consumption can have some unexpected health consequences.
She emphasizes that most people do not consume enough fruit, but in certain cases, exceeding the recommended amount can have a negative impact, especially on people with existing health problems.
1. Sudden weight gain
Fruits contain natural sugar (fructose), which provides energy. When this energy is not used by the body, it can be converted into fat, leading to weight gain.
2. Lack of other nutrients
A diet dominated by fruits can limit your intake of important nutrients from other food groups, such as vitamin B12, calcium, vitamin D, and omega-3 fatty acids.
3. Impact on people with diabetes
For those with Diabetes Mellitus, consuming large amounts of fruit – especially in juice form – can increase blood sugar levels. Experts recommend moderate consumption and preferring whole fruit, about three servings per day.
4. Dental health problems
The natural sugars in fruit, similar to those in processed foods, can increase the risk of tooth decay, especially if consumed frequently during the day.
5. Excessive consumption of fruit juices
Fruit juices often lose fiber during processing, causing the sugar to be absorbed more quickly into the body. This can lead to high calorie and sugar intake without the feeling of fullness.
How much fruit should be consumed?
According to recommendations, a healthy amount is about 2 to 5 servings of fruit per day. One serving is about the size of a tennis ball. Fruit should make up about 25–30% of your daily diet.
As for fruit juices, it is advisable to limit them to one small glass (about 150 ml) per day.
In conclusion, although fruits are beneficial for health, balance and moderation remain key to avoiding unwanted effects. /GazetaExpress/
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