Discovered-Can You Eat Too Much Fruit?-2023

 The fruit has long been a recommended source of calories, fiber, and nutrients. However, is there such a thing as overeating fruit?

A large meta-analysis reviewed nearly 350 studies in different parts of the world, which identified different effects of fruit and vegetable consumption. They looked at health outcomes including cardiovascular events, cancer, and early death. All studies were prospective cohort studies, and therefore the results demonstrated an association between antecedents and outcomes but could not prove causation.

Discovered-Can You Eat Too Much Fruit? -2023

The results showed that people who habitually ate 800g or more of fruit and vegetables a day – a 10% increase from the currently recommended 5 – had a lower risk of ill health. . In fact, cancer risk decreased around the 600-gram mark. The study also tried to identify the health benefits of different fruits and vegetables in different conditions. However, this study is unlikely to translate into a current recommendation because most people today do not even eat the 5 servings promoted by public health agencies.

This is a classic case of overcoming scientific accuracy in determining what advice is given to the general population at the request of not pressuring them with unrealistic goals. However, the truth is that in one study, the simple intervention of physically delivering food to a target group of very young adults, without any other reminders, immediately increased the number of portions in that group. Increases to 1.2 servings a day. As well as producing significant improvements in many aspects of their mental health. This was in contrast to the lack of benefit seen in a control group that received vouchers to purchase approximately the same amount of fruit and vegetables as they liked and prepare them for consumption as desired, twice daily. With reassurances though, these latter messages were considered helpful rather than annoying. Most importantly, making fresh fruit available and free wherever people gather to eat may be a better way to increase consumption than endless educational campaigns.

Incremental consumption of fruits and vegetables was analyzed in 200 g increments, with reference to:

Ischemic heart disease: Risk was reduced by 8% for every 200g increase in consumption, especially from sources of vitamin C, apples or pears, fruit juices, green leafy vegetables, carrots, and sweet potatoes.

Stroke: Risk is reduced by 16% per 200g intake, especially apples or pears, citrus, green leafy vegetables, and pickled vegetables.

Heart disease in general: 8% reduction per 200g increase, especially apples or pears, citrus, carrots, green leafy vegetables, and other vegetables outside the cruciferous (brassica) family.

Cancer: 3% reduction per 200g increase, especially with cruciferous vegetables, and with increases up to 600g per day

All-cause mortality: 10% reduction per 200g increase, especially apples or pears, citrus fruits, berries, all vegetables, and potatoes

In other words, 5.6 million premature deaths occurred this year (2013) because these individuals ate 500 grams of fruits and vegetables a day. On the other hand, eating 800 grams of it per day could prevent 7.8 million deaths annually.

Of course, it goes without saying that simply eating more fruits and vegetables isn't a magic wand for eliminating the disease. But it's a great way to make your diet work for you, not against you, and if you're also physically active and free of harmful substances like smoke, alcohol, and other toxins. If you do, you are likely to survive. Taller and healthier than those who do.

Eating fresh fruit is helpful in preventing diabetes as well as reducing the risk of some minor vascular complications of diabetes such as kidney disease or diabetic retinopathy by a staggering 28%. In addition to 12% less. The risk of type 2 diabetes in people who eat fruit regularly, the risk of death or secondary cardiovascular disease in people with diabetes, compared to those who eat fruit less than once a week. Apples and pears are preferred because of their low glycemic index (GI) and slow release of sugar into the blood over a long period of time. In comparison, bananas, grapes, and tropical fruits have a higher GI.

The global pattern is disappointing, with less than 20% of people eating fruit as a regular part of their diet, and more than 6% eating it rarely or never.

Health benefits

Fruit does a lot for the body:

It reduces weight and prevents weight gain.

It reduces the risk of obesity-related diseases, such as diabetes mellitus and heart disease, and the protective effects increase with increased fruit consumption.

Low blood pressure

Lowering blood glucose levels

Prevents dyslipidemia.

It reduces all-cause mortality.

How does fruit reduce body weight?

Several mechanisms have been proposed for the anti-obesity effects of increased fruit consumption:

Low in fat and high in water and fiber, most fruits are soft in calories.

Inducing a feeling of fullness, which reduces overall food intake and meal frequency by burning dietary fiber in the gut, and the longer digestion of fruit means that satiety receptors are occupied for longer.

Providing micronutrients and vitamins, which are negatively associated with weight gain by reducing gene expression related to fat cell production and maturation.

Phytochemicals like resveratrol, proanthocyanidins, catechins, caffeic acid, and the like are powerful antioxidants and prevent fat cell formation and fat storage.

Undigested fruit fiber feeds the gut microbiota, causing changes in the relative proportions of different bacterial groups, increasing the number of Bacteroides and Actinobacteria (more abundant in lean people) but decreasing Firmicutes and Proteobacteria. which are found in obese people.

By acting on these multiple pathways, fruit succeeds in reducing total energy intake and maintaining satiety, resulting in their utilization within the body for daily energy and metabolic needs from fat stores (especially centrally) having a net decrease, and thus decreases. body mass. In addition, its nutrients favor adipocyte dedifferentiation and thus reduce obesity.

Apples and pears are consistently associated with a reduced risk of many types of disease. It is noteworthy that they contain 6% fructose and less than half sucrose. Fructose is mainly fermented in the large intestine because it is not well absorbed. Increasing short-chain fatty acid (SCFA) production is important in many metabolic and physiological processes.

The few trials that support a pro-obesity effect of fruit have often failed to distinguish between natural and processed forms of fruit, and are often limited to a specific age group or category, unlike many population-based trials. which confirms its opposite. - obesity activity. A single trial suggested that high consumption of high-GI fruits during the second trimester led to an increased rate of gestational diabetes, but the authors recommend further studies to confirm and test the results. Another trial observed an increase in body mass with increased fruit intake at dinner. It has not yet been confirmed that fresh fruit poses such a risk rather than preserved or juiced fruit.

In short, the net result is that increasing fruit intake is rarely a health risk, and has many benefits – which only increase with more fruit in its natural form, regardless of the individual fruit's glycemic index. Whatever the load.