Whether too much fruit is unhealthy is a legitimate question given its high natural sugar content. Here you can find out what science says on this topic.
One apple a day is healthy, two is better. But what about three, five or ten apples? Can the calculation continue indefinitely or is excessive fruit consumption harmful to health?
We explain in the following article whether too much fruit is unhealthy.
Is too much fruit unhealthy?
Fruit provides plenty of vitamins, minerals, trace elements and secondary plant substances. At the same time, it fills you up with only a low energy content. A high consumption of fruit (and vegetables) reduces the risk of cardiovascular diseases and various cancers and increases life expectancy, according to the Robert Koch Institute (RKI).
In general, however, it can be said that people in Germany eat too little fruit and vegetables: According to the RKI, only around a third of Germans eat fruit and vegetables every day. The German Nutrition Society (DGE) recommends the 5-a-day rule: five portions of fruit and vegetables are absolutely harmless and the minimum for a healthy diet.
So why could too much fruit be unhealthy? The key word here is: fructose. Fruit sugar or fructose occurs naturally in fruits and vegetables and is used as a sweetener in many foods, according to the consumer advice center. Fruit contains a particularly high amount of fructose. That’s why fruit is so sweet.
Excess fructose: Is fruit the culprit?
Fructose has a rather positive image due to its natural occurrence in fruits and vegetables. However, a sustained excess of fructose can be harmful to health. According to the consumer advice center, an intake of more than 35 grams of fructose per meal is considered questionable.
However, an excess of fructose is rarely caused by excessive fruit consumption, but rather by fruit juices and processed foods. The worrying amount of 35 grams of fructose is already contained in around two glasses of apple juice.
However, it is possible to far exceed the daily recommended amount of fructose with fruit. If you like to eat fruit but would like to consume less fructose, you can find out more in this article: Fruit with little sugar: an overview.
Is too much fruit unhealthy? The consequences of too much fructose
Too much fruit is particularly unhealthy if your body cannot process fructose well. One in three people suffer from fructose intolerance. This means that affected people cannot tolerate more than 25 grams of fructose per day. The consequences of exceeding this are stomach and intestinal problems. However, an excess of fructose can also trigger symptoms in healthy people. This is because the small intestine can only absorb fructose to a limited extent.
The liver processes the fructose. Long-term excess fructose therefore damages the liver and can lead to fatty liver disease.
It is unlikely that the high fructose content in fruit has a negative effect on your own body weight. Due to its low calorie density, fruit would have to be consumed in extreme quantities to have a significant impact on body weight. Here too, the culprits tend to be finished products and sweetened drinks.
Fruit in excess can also damage your teeth. Fruit acid attacks tooth enamel and dissolves minerals from the tooth surface. It is therefore advisable to eat particularly acidic types of fruit only once a day and not throughout the day. You can also combine citrus fruits with yogurt, for example, to neutralize the acid a little. You should also brush your teeth at least 30 minutes after eating acidic foods.
Edited by Laura Hintereder
Read more on Techzle\.com:
- Grapes are healthy: But you should pay attention to this
- Are raisins healthy? Ingredients of dried grapes
- Seasonal calendar: When do which fruits and vegetables grow?
Independent journalism needs people who stand behind it – including in Google searches. Now send a signal for more sustainability and → Save Utopia as a preferred source.
** marked with ** or orange underlined Links to sources of supply are partly partner links: If you buy here, you are actively supporting Techzle\.com, because we then receive a small part of the sales proceeds. More info.