If an apple a day keeps the doctor away, does that mean you can eat as many apples as you like?
Fruit is an essential part of a healthy diet. It is an excellent source of vitamins, minerals, and dietary fiber. However, many people are concerned with the sugar content and worry that overeating fruit may be harmful. That’s probably why 90% of American adults don’t eat enough fruit daily.
So, how many fruit servings should you eat every day to be healthy, and can you eat too much?
Why Fruit is Good for You
Fruit is an excellent all-rounder and one of the best ways to sweeten your food and drinks. When you want to cut down on food with added sugars and sweeteners, the natural sweetness of fruit helps with the initial sugar cravings.
Fruit has a wide range of health benefits when it forms part of a balanced diet:
- Rich in many vital nutrients
- Reduces weight and prevents weight gain
- Lowers the risk of disease
- Assists to lower blood pressure
- Reduces the risk of overeating
- Lowers bad cholesterol
- It keeps the digestive system healthy
- Lowers blood glucose levels
- Prevents dyslipidemia (high cholesterol, triglycerides)
Many of these benefits stem from fiber found in fruit, which is often absent in many foods and drinks with free sugars. This fiber helps you feel full, meaning you eat less overall.
So, Can You Eat Too Much Fruit?
Because fruit contains water and fiber, it makes them incredibly filling and therefore difficult to eat “too much” every day. Concerns about sugar have led people to remove fruit from their diet, which can cause more damage to our health over the long term. A few studies examined the effects of eating 20 servings per day. They reported no adverse effects on body weight, blood pressure, and insulin and lipid levels, despite the high fructose content.
Fructose is a natural sugar and can be less likely to lead to chronic diseases than the consumption of “comfort food” with added sugar. So, unless you have an intolerance for particular fruits or follow a very low-carb diet, there is normally no limit to fruit intake for the average person. I am a fan of getting fiber and nutrients mostly from vegetables because of the difference in sugar content. Nevertheless, it’s important to consume fruit as part of a well-balanced diet that includes various other whole foods.
What If I’m Following Any Special Diets?
It is unlikely to develop health conditions solely from overeating fruit. Most specialists recommend that people with diabetes eat two to four servings per day, which is the same recommendation for the general population. Fruits have minimal effect on blood sugar levels since the fiber slows down the digestion and absorption of sugar, reducing insulin resistance. I still like the idea of getting nutrients and fiber from veggies and taking in 1-2 servings of fruit per day tops if diabetic or pre-diabetic.
Fruit can be a healthy addition to a low-carb diet. But, if you choose to follow a ketogenic diet and restrict your carb intake, it’s okay to avoid fruit as long as you get those nutrients from other food groups.
Eating fruit promotes good health and can lower the risk of many serious diseases. While most studies suggest that the optimal servings of fruit per day is between two and five, there seems to be no harm in eating more.
[RECIPE] Strawberry Fennel Salad with Homemade Vinaigrette
Need a quick and refreshing side dish to add a pop of color and fresh flavor to your dinner table? Look no further than this super quick and easy strawberry fennel salad!
The fennel offers a satisfying crunch while the sweet strawberries balance the natural saltiness of the Feta cheese. This salad is perfect for those busy weeknight meals.
Prep time: 15 minutes
Serves: 4
Ingredients:
- 2 c. baby spinach, rinsed and patted dry
- 2 c. baby arugula, rinsed and patted dry
- 1 medium fennel bulb, trimmed and thinly sliced
- 1 c. strawberries, sliced
- 4 oz. Feta cheese, crumbled
- Sprigs of fresh basil, for garnish (optional)
Dressing ingredients:
- 1/4 c. extra virgin olive oil
- 2 T. rice wine vinegar
- 1 t. Dijon mustard
- 1/2 t. Italian seasoning
- Sea salt and black pepper, to taste
Directions:
- Prepare the dressing by whisking together all ingredients in a glass or other non-reactive bowl. Taste and adjust seasonings, as desired. Transfer to a serving container and set aside.
- Arrange the spinach and arugula on a serving platter and top with sliced fennel, strawberries and Feta cheese.
- Serve immediately with chilled salad plates and dressing on the side. Enjoy!
To Your Health,
Patti
