Fruits are also high in fructose sugar, which has been linked to negative health effects when consumed in excess, according to a large body of evidence.
Fruits are high in fiber, vitamins, minerals, and antioxidants, making them an important part of any well-balanced diet. Fruits have a variety of health benefits, including protection against certain types of cancer, blood pressure and cholesterol reduction, and keeping a healthy body weight, among others. According to a large body of data, honey, a fructose sugar obtained from fruits, is known to cause harm when ingested in excess or in concentrated form. Excess high-sugar fruits, when paired with other carbohydrate food sources, may have negative consequences for diabetics.
It's crucial to understand, though, that fructose comes from whole fruits, and fructose in other forms isn't the same. In addition, as part of a balanced diet, the type and amount of fruits consumed daily must be planned.
This column discusses –
*Effect of excess fructose on body
*How much fruit is too much?
*Fruits as part of low-carb diets
Liver health
The liver converts excess fructose to fat in a process known as lipogenesis. Fat molecules accumulate in the liver during this process, resulting in Non-Alcoholic Fatty Liver Disease (NAFLD). NAFLD is the most common type of liver disease, afflicting 25% of the world's population and 9-32% of Indians.
Fructose consumption was discovered to be one of the key contributors to NAFLD. The affected group consumed two to three times more dietary fructose than usual, according to the dietary history of 49 patients with confirmed NAFLD. Excess fructose consumption has also been associated to liver inflammation and oxidative stress injury in liver cells, in addition to lipogenesis.
Brain health
The impact of fructose on brain health has received less attention to date. Recent evidence reveals, however, that even short-term fructose consumption can harm brain health by exacerbating neuroinflammation, brain mitochondrial dysfunction, and oxidative stress.
Long-term fructose consumption, according to a review published in 2021, could be harmful to brain function and contribute to the development of several neurological problems.
Heart health, obesity and diabetes
Fructose's impact on brain health has received little attention. Recent data reveals that even short-term fructose consumption can harm brain health by causing neuroinflammation, mitochondrial malfunction, and oxidative stress.
Long-term fructose consumption, according to a review published in 2021, could harm brain function and contribute to the development of a variety of neurological problems.A two-month fructose supplementation promoted triglyceride accumulation in the liver and reduced insulin action, according to a 2016 animal study. According to a 2009 study, a 7-day high fructose diet resulted in the formation of Very Low-Density Lipoprotein (VLDL) triglycerides and raised the risk of cardiovascular disease.
In addition to producing obesity and diabetes, fructose boosts uric acid levels in the blood, which causes gout, as well as blood pressure and triglycerides.
Disorders of the digestive system
Irritable Bowel Syndrome and diarrhea can be caused by too much fructose (IBS). Irritable bowel syndrome (IBS) is a digestive illness characterized by stomach pain, bloating, indigestion, constipation, and/or diarrhea. Proper fructose digestion and absorption causes diarrhea, gas, and belching in many people. A 2013 intervention trial found that 68 people with IBS symptoms improved considerably after eating a low-fructose diet.
Digestive disorders
Irritable Bowel Syndrome (IBS) can be caused by too much fructose (IBS). Irritable bowel syndrome (IBS) is a digestive illness characterized by stomach pain, bloating, indigestion, constipation, and diarrhea. Diarrhea, gas, and belching are common side effects of fructose digestion and absorption. A 2013 intervention trial found that a low-fructose diet alleviated the symptoms of 68 participants with IBS.
Risks of eating a fruit-based diet
Whole fruits are quite filling due to their high water and fiber content. Most people can't eat too many fruits as a result of this. According to existing prevalence data, just a small fraction of people consume the required amount of fruit on a regular basis. Fewer than one out of every ten Americans consumes the daily recommended amount of fruit. In India, the average daily fruit and vegetable intake is only 3.5 servings, far less than the recommended daily requirement of five servings or 400 g.
Few studies have looked at the health implications of eating as many as 20 servings of fruits per day and found no negative effects. The scientific credibility of these research, however, is limited due to the tiny sample sizes (only 10 and 17 individuals, respectively).
According to a thorough study of 16 scientific studies, eating fruits more than the standard suggestion had no additional benefits.
Fruits as a part of low-carbohydrate diets in managing diabetes
Few studies have looked at the health implications of eating up to 20 servings of fruits per day and found no negative consequences. The scientific credibility of both investigations, however, is limited because the sample sizes were small, with just 10 and 17 participants in each.
A major study of 16 scientific studies concluded that eating fruits in excess of the usual advice had no significant benefits. Fruits are suggested as part of a balanced diet for diabetics, but the amount is extremely individualized because there is no such thing as a "diabetic diet." However, due to the high sugar concentration in fruits, fruit selection is critical for diabetic treatment. The glycemic index (GI) value of each fruit is used to make this decision. The GI value of a food refers to how much it can boost blood sugar levels after consumption. Fruits with a GI of 70 or higher are considered rich in sugar and should be avoided when designing a diabetes diet. The GI value of moderate GI fruits ranges from 56 to 69. Fruits with a GI of 55 or below are considered low GI.
A collection of fruits organized by GI value to aid with meal planning for diabetics —
Watermelon, dates, pineapple, overripe banana, grapes, pomegranate, papaya, and muskmelon are high and moderate GI fruits. Cherries, apple, grapefruit, avocado, orange, plum, strawberries, blueberries, pears, and guava are all low-GI fruits.
Fruits offer several health benefits that are evident. At the same time, fructose, a sugar contained in fruits, has been discovered to have an effect on essential organs. This begs the question of whether too much fructose in the form of fruit has a similar effect! The findings are still inconclusive. Having said that, include full, fresh, raw fruits in moderation in a balanced diet.
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