Fruit is part of one’s healthy diet and it is essential to have it daily. It has several health benefits and one is not at risk of developing several kinds of diseases.
In fact, diets that contain a lot of fruit reduce one’s worry that one is not eating the right kind of food.
However, some people on the other hand feel that too much of fruits means too much of sugar intake. So they try to restrict their fruit consumption.
The question that arises in one’s mind is how much fruit should one consume in day? Can one eat too much of it?
Read also: 10 Severe Effects Of Eating Too Much Sugar
What are the benefits of fruits?
- Fruit nutrient composition does vary but all varieties do contain important nutrients.
- Fruits are high in vitamins and minerals such as vitamin C, potassium and so forth and thus compensate for the lack of it.
- Fruit is also high in fiber, which has many health benefits.
- Eating fiber can help in the lowering of cholesterol levels, and the increased feelings of fullness and contributing to the weight loss over time.
- Fruits have a lot of antioxidants, which do help fight free radicals that can also damage the cells.
- A diet which is high in antioxidants can help slow down the aging process and also reduce the risk of disease.
- One must have a variety of them.
Also Read: How does Avocado Diet help For Weight Loss?
Eating Fruit Means less Risk of Disease
- Research does indicate diets which are high in fruits and vegetables can lower the risk chances of serious diseases such as cancer, diabetes as well as heart disease.
- Studies do indicate that additional serving of fruit taken each day does lessen the risk of heart disease by 7%.
- Another study also indicates eating fruits such as grapes, apples as well as blueberries that are much associated with a lower risk of type 2 diabetes.
- Citrus fruits, in particular, can also raise the levels of citrate in one’s urine, that lowers the risk of kidney stones.
- More fruit intake does help to lower blood pressure and also reduce oxidative stress, which may decrease the risk of heart disease.
- Eating more fruits and vegetables helps in improving blood sugar control in people who have diabetes.
Is Fruit Safe for Diabetics?
Fruit diet is recommended for diabetics.
- Based upon present nutrition guidelines, it has been recommended that diabetics must consume 2–4 servings of fruit per day, which is similar to what usual population has.
- Yet many restrict their fruit consumption as they feel sugar intake will increase.
- However, studies do show that when sugar is consumed in a whole fruit, it has less effect on the blood sugar levels.
- Fruit is also high in fiber, which does slow down the digestion process and the absorption of sugar. It improves overall blood sugar control.
- The fiber in fruit helps reduce insulin resistance and also protect one against Type 2 diabetes.
- Fruits contain polyphenols, which do improve blood sugar control.
- Eating more fruits and vegetables has also been associated with lower levels of oxidative stress and inflammation in people who suffer from diabetes.
Eating Fruits Helps One to Lose Weight
- Fruits are also high in nutrients and are rather low in calories and therefore one can lose weight, thus turning out to be a better choice to lose weight.
- Fruits contain a lot of water and fiber, which does also help one feel full.
- Multiple studies indicate that eating fruit is associated with lower calorie intake and may contribute to weight loss over a period of time.
- Apples and citrus fruits such as oranges and grapefruit are among the most filling.
- Solid fruit is better than juice or puréed fruit or juice, which you can typically consume a lot of without feeling full.
- Studies also show that drinking a lot of fruit juice is associated with increased calorie intake and may also increase your risk of obesity and other serious diseases.
- It is better to avoid drinking a lot of fruit juice and enjoy whole fruits instead.