HOW MUCH FRUIT SHOULD ONE EAT IN A DAY?

  

Fruit is an important part of a healthy diet. 

In fact, diets high in fruit are associated with all sorts of health benefits, including a decreased risk of many diseases.

However, some people are concerned with the sugar content of fruit and worry that eating too much of it may be harmful.

So how many servings of fruit should you eat each day to be healthy? And is it possible to eat too much? This article explores the current research on the topic.

Fruit Is Rich in Many Important Nutrients

The nutrient composition of fruit varies greatly among the different types, but all varieties contain important nutrients.

For starters, fruit tends to be high in vitamins and minerals. These include vitamin C, potassium and Folate, of which many people don’t get enough.

Fruit is also high in fiber, which has many health benefits.

Eating fiber may help lower cholesterol, increase feelings of fullness and contribute to weight loss over time.

What’s more, fruits are loaded with antioxidants, which help fight free radicals that can damage cells. Eating a diet high in antioxidants may help slow aging and reduce the risk of disease.

Because different fruits contain different amounts of nutrients, it is important to eat a variety of them to maximize the health benefits.

Eating Fruit Can Help You Lose Weight

Fruits are high in nutrients and relatively low in calories, making them a great choice for those looking to lose weight.

What’s more, they are high in water and fiber, which help you feel full.

Because of this, you can typically eat fruit until you’re satisfied, without consuming a lot of calories.

In fact, multiple studies indicate that eating fruit is associated with lower calorie intake and may contribute to weight loss over time.

Apples and citrus fruits, like oranges and grapefruit, are among the most filling.

It is also important to note that whole, solid fruit is much more filling than puréed fruit or juice, which you can typically consume a lot of without feeling full.

Studies show that drinking a lot of fruit juice is linked with increased calorie intake and may increase your risk of obesity and other serious diseases.

In other words, avoid drinking a lot of fruit juice and enjoy whole fruits instead.

Eating Fruit May Lower Your Risk of Disease

Research consistently shows that diets high in fruits and vegetables are associated with a lower risk of many serious diseases including cancer, diabetes and heart disease.

While many studies look at fruit and vegetable consumption as a whole, there are a few studies that explore the benefits of fruits specifically.

One review of nine studies found that each additional serving of fruit eaten each day reduced the risk of heart disease by 7%.

Another study showed that eating fruits like grapes, apples and blueberries is associated with a lower risk of type 2 diabetes.

Citrus fruits, in particular, can raise the levels of citrate in your urine, which lowers the risk of kidney stones 

Increased fruit intake can also help lower blood pressure and reduce oxidative stress, which may decrease the risk of heart disease.

Eating more fruits and vegetables is also associated with improved blood sugar control in people with diabetes.

Is Fruit Safe for People With Diabetes?

Most dietary recommendations for people with diabetes suggest eating plenty of fruits and vegetables.

Current nutrition guidelines recommend that people with diabetes consume 2–4 servings of fruit per day, which is the same as the general population.

Still, some people restrict the amount they eat because they are worried about the sugar content.

However, studies show that when sugar is consumed in a whole fruit, it has very little effect on blood sugar levels.

What’s more, fruit is high in fiber, which actually slows the digestion and absorption of sugar, improving overall blood sugar control. 

The fiber in fruit can also reduce insulin resistance and may help protect against type 2 diabetes.

Fruits also contain polyphenols, which have been shown to improve blood sugar control.

Furthermore, eating more fruits and vegetables has been linked with lower levels of oxidative stress and inflammation in people with diabetes.

That being said, not all fruits are created equal. Some of them raise blood sugar more than others, and diabetics are encouraged to monitor their blood sugar levels after eating to figure out which foods they should limit.

Is It Possible to Eat Too Much Fruit?

It’s been established that fruit is good for you, but can “too much” be harmful?

First of all, when eating whole fruit, it’s rather difficult to eat too much. This is because fruits are very high in water and fiber, which makes them incredibly filling to the point where you will likely feel full after just one piece.

Because of this, it is very difficult to eat large amounts of fruit every day.

Even though eating large amounts of fruit each day is very unlikely, a few studies have examined the effects of eating 20 servings each day.

In one study, 10 people ate 20 servings of fruit per day for two weeks and experienced no adverse effects.

In a slightly larger study, 17 people ate 20 servings of fruit per day for several months with no adverse effects.

In fact, researchers even found possible health benefits. Although these studies are small, they provide reason to believe that fruit is safe to eat in any amount.

At the end of the day, if you eat fruit until you feel full, it is almost impossible to eat “too much.”

Nevertheless, it’s important to note that fruit should ideally be consumed as part of an adequate diet that includes a variety of other whole foods.

How Much Fruit Is Optimal?

Though it’s possible to eat healthy while eating very little or a lot of fruit, the ideal amount lies somewhere in the middle.

The general recommendation for fruit and vegetable intake is at least 400 grams per day, or five servings of 80 grams.

One 80-gram serving is equivalent to a small piece about the size of a tennis ball. For fruits and vegetables that can be measured by the cup, a serving is roughly 1 cup.

This recommendation stems from the fact that eating five servings of fruits and vegetables daily is associated with a lower risk of death from diseases like heart disease, stroke and cancer.

Recommendations from different health authorities vary slightly, but generally seem to align with the current research.

For example, United States Department of Agriculture (USDA) guidelines recommend the average adult consume two servings of fruit per day, while the American Heart Association (AHA) recommends adults eat four to five servings of fruit per day.

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