Can We Eat Too Much Fruits? Nutritionist Are Here To Answer
Fruits are nature’s desserts that are highly packed with nutrients, vitamins, minerals, and fibre and most importantly, are extremely delicious! Tropical local fruits that are commonly found in Malaysia include bananas, mangoes, mangosteen and rambutans. They are affordable and accessible for you to complete your daily fruit servings. But the question that is often asked is: Can you eat too much fruit? Is that even possible?
According to research, excessive intake of added sugar increases risk of developing a variety of chronic diseases including obesity, cardiovascular disease, diabetes, non-alcoholic fatty liver disease (NAFLD) and leads to cognitive decline.
Sugar gets a bad reputation due to added sugar that is excessively presented in processed foods. It is often confused with natural occurring sugar because fruit does contain sugar. However, there are a number of us that are still confused about natural occurring sugar that made them deprecated widely.
Malaysian Dietary Guidelines 2010 suggest that Malaysians should eat about two to three servings of fruit daily (that’s equivalent to one large banana and one or two medium apples).
The nutrients content of fruits are naturally occurring that provide energy and various nutrients such as minerals, vitamins, antioxidants, fibre and phytonutrients. These profiles are varied from added sugar that are usually added to processed foods to increase shelf life and taste. Hence, sugar content alone is not a reason to skip on your two to three cups daily of fruit serving.
Can you eat too much fruit? Our nutritionists are here to answer.
The simple answer is yes, you can. It is possible to eat too much of any type of food including fruits, although excess intake of fruits is rarely for most people. The risk associated with excess fruits intake include bloating, diarrhea, heartburn, stomach discomfort and potential of nutrient deficiencies as excess fruits are replacing other important nutrients in the diet. Although it's great to enjoy fruits, moderation is key.
In addition, consuming varieties of fruits could help in providing essential nutrients to our body instead of consuming one type of fruit. You don't need to eat triple servings of oranges just to increase your vitamin C intake because your body can only take in so much at once. Instead, you can include your two cups of daily fruit serving with varieties colours such as 1 serving of oranges and 1 serving of kiwis, then proceed to your other favourite foods such as pasta or sweet and sour vegetables.
Example of he serving sizes of some of your favorite fruits
According to the Malaysia Dietary Guideline 2010 (MDG) your daily allotment of two cups can come in the form of fresh, frozen, dried, canned, pre-cut, or pureed fruit. If you prefer consuming your fruits through smoothies, you may blend or puree them into a combo such as orange, pineapple and carrots. If you’re enjoying fruits in its original form, however, it’s not that easy to eyeball serving size. For reference:
- 1 whole of apple / pear / orange / mango
- 1 slice of papaya / watermelon / pineapple
- ½ whole of guava
- 2 whole small bananas (pisang emas)
- 1 whole medium banana (pisang berangan)
- 8 whole small grapes.
In summary, it’s possible to go overboard on any fruits you consume. As long as you’re sticking with the recommended serving size, which is two cups per day. Overeating of fruits may cause stomach discomfort, bloating, or diarrhea. Fruits are rich in vitamins and are extremely delicious. They are good after-meal desserts that makes you stomach fuller and your smile sweeter. So serve up your two cups in everything from oatmeal to salad, and count the berries, citrus, and more a win for your entire body.