Fruit is healthy, everyone knows that. But too much fruit is not good for you. Fruit naturally contains many vitamins and fiber, but fruit also contains a lot of sugars. The sugars in fruit are not refined sugars, but these fruit sugars can also make us overweight if we consume too much. A second reason to be careful with fruit is that fruit also contains acids that can damage tooth enamel. So be careful when eating fruit all day long.
Fructose and glucose
In addition to vitamins and fiber, fruit also contains a lot of sugar. These sugars are also called carbohydrates. You naturally need these sugars (fructose and glucose) as building material and fuel. Only if you consume too much, the sugars are stored as reserve substances. The good sugars are then converted into fat, the healthy fruit then instantly becomes fattening.
Refined versus natural sugar
There is of course a difference between the natural sugars in a fruit and refined sugars. Refined sugars include: granulated sugar, powdered sugar and caster sugar. Cane sugar is also a more refined sugar. The difference between refined and natural sugar is that valuable nutrients, such as minerals, vitamins and fiber, have not been lost in natural sugar, while these are no longer present in refined sugar.
Calories in fruit
There are relatively few calories in fruit. But if you eat fruit all day long, all these calories add up to a fair amount. You can then exceed the recommended daily allowance of 2,000 calories (for women) or 2,500 calories (for men) through the fruit. Most fruits do not contain many calories, but some fruits do contain a significant amount of calories.
Fruits that contain many calories include bananas and avocados. Bananas contain a relatively large amount of starch, which means that a single banana contains approximately 100 calories. In fact, an avocado contains about 300 calories. This is because an avocado also contains a lot of fat.
Acids in fruits
Another reason to be careful about eating fruit all day long is that fruit contains acids that are bad for your teeth. These acids attack your tooth enamel. Every time you eat fruit, the tooth enamel needs time to recover from the acid attack. It is therefore important not to eat fruit all the time. The Nutrition Center advises not to have more than seven eating moments per day.
Replace fruit?
Is eating fruit really that bad? You would almost think not to eat fruit at all, but in addition to sugars, fruit also contains many vitamins and fiber. Vitamins are important building blocks for your body. The fiber in the fruit ensures good digestion. They ensure that the intestines continue to function properly so that the stool does not become hard and painful.
Fruit also contains a lot of water. Our body needs a lot of water, otherwise it will dehydrate. Most fruit consists of 80 to 90% water. Some fruits such as strawberries and watermelons even consist of 92% water. So much of our water comes from fruits.
Please note that fruit juices are not good substitutes for fruit. A glass of fruit juice easily contains as much sugar as a glass of soft drink. If you are thirsty, it is better to drink a glass of water or (green) tea without sugar.
How does fruit stay healthy?
It is important that we continue to eat fruit, but in moderation. Below are some tips for healthy eating of fruit:
- Alternate : each type of fruit has its own good substances. Therefore, try to alternate between eating fruit.
- Watch the calories : When you eat fruit, also keep an eye on the calories. You don’t have to give up bananas and avocados right away, but be aware that they contain a lot of calories.
- Limit sweets : eat enough fruit at fixed times of the day so that the enamel on your teeth can recover from the acid attack.
- Eat about 3 pieces of fruit : eat at least 2 pieces of fruit, but do not eat more than 3 to 4 pieces of fruit per day.
