How much is too much fruits?

Can we eat too much fruits?

Fruits should be eaten without caloric restriction and I don’t think it’s ever possible to eat too much fruit.  Your cells and your brain runs on sugar. According to the modern food pyramid, it is suggested that fruits are high in sugar. Hmmm yes, but you won’t get that “spike” in blood sugar as fruits contains fiber. More experts now recommend more fruits for the fiber, vitamin and mineral content. Fruit is a rich source of potassium, vitamines and minerals, dietary fiber, and many other potentially active compounds, and contains little sodium, fat and relatively few calories.

Don’t restrict yourself; eat as much as you want!

We eat a lot of fruit! An ordinary day of fruit consumption for me  is: 10-15 bananas, 15-20 dates, berries, several oranges, mangoes or persimmons…depending on the season. I eat fruits for breakfast, lunch and snacks. And sometimes I eat fruits for dinner. I would say my fruit intake is about 70% of the food that I eat in a day. So I eat more than the recommended dosage, which I think is silly and can cause damage for the human kind if only 2 cups of fruit are consumed daily.

Here is some research about fruit consumption:

 HEART ATTACK AND STROKE

According to new research published in the New England Journal of Medicine, people who eat fresh fruit most days have a lower risk of heart attack and stroke than people who rarely eat fresh fruit. The study was a seven year old study of half a million adults in China where people eat less fresh fruit. Only 100-grams serving of fruit a day could be linked to about one third the risk of mortality from cardiovascular disease. And that study was issued for both men and women. So eat more fruits!

CANCER

There have been several studies on fruits and cancer. Several fruits are very powerful and are great at cutting cancer cell growth. One big study was conducted in 2002 where they looked at the 11 most common fruits in the United States and studied their effect on liver cancer. With peaches the cancer cell spread dropped 10%. Bananas and grapefruit slowed cancer growth cells to about 40%. Red grapes, syrawberries and apples did even better. Lemons and cranberries where the winners with only a small dose cutting the cancer cell growth. So eat your fruit and don't be afraid to eat fruits as a meal. 

DIABETES

Some health professionals recommend restricting the fruit intake due to the sugar content for people with diabetes. There have been studies regarding this. Subjects with diabetes were randomized into two groups. One group ate two or more fruits a day, and the other group where instructed to not eat more than two fruits a day. The study showed that the group that ate more fruits had no negative effect on their diabetes or weight. Patients with type 2 diabetes should not stop eating fruit!

CANDIDA

Are you afraid to eat a lot of fruit because you have heard that it may cause your candida problems to worsen? Unfortunately there is not much research about this topic yet. I have my own experience and know of other people experiences. Also Dr. Douglas Graham’s book, 801010 explains more in detail about candida. Additionally, I went to a kinesiologist 2 years ago and she also said that the fruits do not causes candida.

This is a very interesting topic. I have had Candida for years and the "normal" candida diet did not work. It's funny becasue I have not really heard that it actually worked for anyone. the diet for example, suggest no sweet fruits. It's like once you have had Candida problems you have it eternally.

Yeasts or Candida is always in our blood, it is normal. You don't want to kill it as that would be life threatening. Candida serves as a life protection for your body and it blooms when there is an excess of sugar in the blood stream. When there is an excess sugar, Candida brings the blood sugar down to a non-threatening level. When the sugar is used by the cells of the body, the candida quickly goes down to normal levels as it is supposed to. However, if you eat a lot of food with high fat content, the sugar is not carried out to your cells as fast as it should. Too much fat lines the blood vessels walls blocking and inhibiting normal metabolic activity. The sugar will remain in the bloodstream and feed the candida instead of feeding the other cells of your body. Then the Candida spreads to "eat up" the excess sugar and causes problems.

If you have treated an over populated Candida problem, which should only take a few days, then you should be able to eat the most natural things on earth.....fruits. So think about it, how can something that is so natural like eating fruits make you sick? It is packed with nutrients and fiber, low in fats and the sugar from fruits don't give you a "sugar spike" as it contains fiber, the fiber slows it down.

So what causes Candida then?

It's the fat.....humans eat way too much fat and processed food today. If you don't believe this, try it out, it won't harm you to eat more fruits. Eat a low fat diet for few weeks. No nuts, avocados or oils. eat a lot of fruits and vegetables.

How much fruit is too much? Can we eat 10 fruits per day?

The recommended threshold for fructose is 50 g each day, each fruit contains about 10g. Hmm…I eat way too many fruits if  I’m going to listen to some recommendations. Quoting from the Harvard Health Letter, "The nutritional problems of fructose and sugar come when they are added to foods. Fruit, on the other hand, is beneficial in almost any amount." That is great to hear! Has there ever been a study on a high fruit diet? Thankfully yes!

Quoted from Dr. Michael Greger; “Seventeen people were instructed to eat twenty servings of fruit a day. Despite the extraordinarily high fructose content of this diet, presumably about 200 grams a day—8 cans of soda worth—the investigators reported no adverse effects (and possible benefits actually) for body weight, blood pressure, and insulin and lipid levels (fats in the blood) after three to six months. More recently, Jenkins and colleagues put people on about a twenty-servings-of-fruit-a-day diet for a few a weeks, and no adverse effects on weight or blood pressure or triglycerides, and an astounding 38-point drop in LDL cholesterol. There was one side effect, though. Given the 44 servings of vegetables they had on top of all that fruit, they recorded the largest bowel movements apparently ever documented in a dietary intervention”.

So please humans, eat more fruits. We are designed to eat fruits and greens. Stay away from the processed sugar like high fructose corn syrup and eat more real fruits with no ingredient list.

Love

Rebecca

 

Source:

  1.  Fresh fruit associated with lower risk of heart attack and stroke, University of Oxford
  2.  Huaidong Du,et. al. Fresh Fruit Consumption and Major Cardiovascular Disease in China. New England Journal of Medicine, 2016; 374 (14): 1332
  3. University of Oxford. ”Fresh fruit associated with lower risk of heart attack and stroke: Study of 500,000 Chinese adults confirms benefits of eating fruit.” ScienceDaily. ScienceDaily, 6 April 2016
  4.  J. Sun, Y.-F. Chu, X. Wu, R. H. Liu. Antioxidant and antiproliferative activities of common fruits. J. Agric. Food. Chem. 2002 50(25):7449 – 7454
  5. A S Christensen, L Viggers, K Hasselström, S Gregersen. Effect of fruit restriction on glycemic control in patients with type 2 diabetes--a randomized trial. Nutr J. 2013 Mar 5;12:29.
  6. D S Ludwig. Examining the health effects of fructose. JAMA. 2013 Jul 3;310(1):33-4.
  7. B J Meyer, E J de Bruin, D G Du Plessis, M van der Merwe, A C Meyer. Some biochemical effects of a mainly fruit diet in man. S Afr Med J. 1971 Mar 6;45(10):253-61.
  8. D J Jenkins, C W Kendall, D G Popovich, E Vidgen, C C Mehling, V Vuksan, T P Ransom, A V Rao, R Rosenberg-Zand, N Tariq, P Corey, P J Jones, M Raeini, J A Story, E J Furumoto, D R Illingworth, A S Pappu, P W Connelly. Effect of a very-high-fiber vegetable, fruit, and nut diet on serum lipids and colonic function. Metabolism. 2001 Apr;50(4):494-503.