Humans have long been conditioned to follow a healthy diet. From getting our five a day in fruit and veg to ensuring we drink enough water, these are non-negotiables for looking after our bodies. But did you know it's possible to have too much of a good thing? Whether it's consuming excess fibre or downing too much water, moderation is key. Today, we are spotlighting the consequences of eating too much fruit, and expert Arti Dhokia, Consultant Dietitian at Midland Health, shares the warning signs. While she notes that it can be quite difficult to eat too much whole fruit, it is important to be aware of potential effects, especially if you have chronic conditions like diabetes.
1. Unexpected Weight Gain
'While fruit is an incredibly healthy swap for sweet treats, it does contain a natural sugar called fructose,' says Arti, who explains that it contains calories from energy. 'If your body doesn't need that energy, the liver may convert excess calories into fat.'
2. Missing Out on Other Crucial Nutrients
'If you are following something like a fruitarian diet where fruit dominates every meal, you may miss out on essential nutrients your body needs from other food groups,' notes the expert. Eating too much fruit at the expense of other whole foods can lead to deficiencies in vitamin B12, calcium, vitamin D, and omega-3 fatty acids.
3. Impact on Diabetes
Diabetes causes blood glucose levels to become too high. Type 1 is an autoimmune reaction requiring daily insulin injections, often diagnosed in childhood. Type 2 is more common and stems from lifestyle factors and insulin resistance. Arti says that large portions of fruit, especially fruit juice stripped of fibre, can increase blood sugars. She advises eating whole fruit, aiming for three portions throughout the day, for those with diabetes.
4. Increased Dental Visits
'It's easy to forget, but the natural sugars found in fruit are similar to the sugars found in junk food,' explains Arti. Constant grazing on huge amounts of fruit increases the risk of tooth decay due to excess fruit sugar.
5. Drinking Fruit Instead of Eating It
Knocking back fruit juices instead of eating whole fruits is a major warning sign. The juicing process removes helpful fibre that slows digestion and makes you feel full. Drinking a glass of juice from several fruits can lead to a concentrated amount of sugar and calories consumed quickly.
How Much Fruit Should You Eat?
'A good rule of thumb is to aim for about two to five servings of fruit a day,' advises Arti. One serving is roughly the size of a tennis ball or about one cup. Fruit should make up approximately 25% to 30% of your overall diet, and adults should get at least one and a half cups daily. If you love fruit juice, stick to a single small 150ml glass a day.
