Are Fruits Really Healthy? The Good and Bad Side of Eating Fruits

Human beings have eaten fruits since the beginning of civilization. They are attractive due to their bright natural colors, excellent taste, and high nutritional value. Health experts advise people to eat these vitamin-rich foods to get the immunity-boosting nutrients they contain.

Their health benefits cannot be refuted, but are they as healthy as it has always been believed? Some health professionals believe fruits have a negative side, especially when consumed excessively. Research shows fruits are broken down into sugar, similar to curb-rich diets. Let us examine the two sides and the healthier alternatives.?

Fruits are good for your health?

Your body requires a combination of vitamins, proteins, and carbohydrates to stay healthy and energetic. Fruits contain heath-boosting components such as Vitamin C and A, fiber, minerals, and antioxidants. For example, citrus fruits like lemons and oranges contain Vitamin C, and cantaloupes and mangoes contain vitamin A.?

The berries family is rich in antioxidants and avocados and pears are rich in fiber and potassium. Research shows that eating these foods boosts immunity, skin, eyes, blood, and cell health.

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Fructose – The natural sugar in fruits

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Most fruits are sweet except citrus family like lemons and oranges. The pleasant taste comes from fructose, the natural sugar in fruits. Evidence shows fructose is useful during endurance exercise, weight control, and hydration. Continuous intake harms human health. Some people may develop insulin resistance, liver malfunction, weight gain, and high blood pressure.

Fructose is digested in the liver, unlike glucose, which is digested in the small intestines. Once digested, fructose is stored as glycogen to boost energy but some of it is broken into glucose to provide working fuel for body cells. The body converts all excess fructose into fat.

Note that this natural sugar is processed in the liver. Consuming excess fruits overworks the liver and leads to excess fat. This is the main cause of NAFLD (Non-alcoholic fatty liver disease). This disease causes serious damage and malfunction of the liver due to failure to digest fructose. The result of this failure is more cholesterol and sugar leading to obesity and hypertension.

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Can fruits cause illnesses instead of boosting health?

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Yes, fruits can potentially make people sick instead of improving their health. The underlying cause of all these illnesses is fructose, the natural sugar in fruits. Understand how this sugar is digested to help you understand why it is the main underlying cause of many terminal illnesses. People do not limit how much fruit they eat daily due to the thought that it promotes health.?

Anyone would eat more for better health. Unfortunately, every extra fruit consumed leads to overworking of the liver. This leaves the liver with too much fructose that is not broken further into glycogen or glucose to allow the body to use it. The body, especially the liver builds up more fat and begins to fail to function.

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Fructose and the insulin factor

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Insulin is a chemical released by the pancreas to help the body burn glucose and glycogen. Insulin resistance happens when the pancreas releases it but the body fails to act to its communication. Liver malfunction is a key cause of insulin resistance.?

This happens because once the liver gets sick, it can no longer command the body to store excess glucose and fructose for future use. This leaves the body with too much sugar in the blood. Liver failure could trigger dozens of illnesses.?

People could fall sick with cancer, diabetes, heart sicknesses, and total liver failure. The Journal of Clinical Investigation published a fructose consumption report in 2013. They reported that high fructose consumption predisposes people to insulin resistance.

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Possible diseases due to liver failure

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Many things can cause liver malfunction but key among them is excess fructose from fruits. If this happens, several secondary conditions present themselves in people at different impact levels.

• Insulin resistance. These are the early signs of liver malfunction. ?Most people are diagnosed with insulin resistance.
• Diabetes. Many people develop type 2 diabetes due to poor burning of sugars.
• Heart diseases. Some people could be exposed to various heart diseases due to high fat and sugar content in the blood.
• Obesity. More people might gain weight and develop obesity and eating disorders.
• Non-alcoholic fatty liver disease. NAFLD develops due to fructose build-up in the liver which is converted into fat.

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Is it okay to eat fruits?

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Fruits contain most of the vital minerals the body needs to build strong immunity. Although they have their bad side, people can still eat them at limited portions. Consuming whole fruits is better than making or buying juices.?

Eat low-sugar and avoid high-sugar fruits. Processed fruit products are worse for your health since they contain factory sugar (high-fructose corn syrup) which is more dangerous to health. ?Bananas and grapes contain more sugar than apples and berries.

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Fruit alternatives

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There are several healthier alternatives people consume to get similar nutrients in fruits. Eat animal proteins, like beef, eggs, fish, and chicken. These foods are rich in minerals and vitamins found in fruits. Eat leafy green vegetables like kale, broccoli, and spinach.

Green vegetables contain fiber and vital vitamins found in fruits. Drink fermented milk to extract vitamin D, calcium, and protein. Avoid boiled and processed milk because it contains sugar. Consume nuts and seeds to benefit from healthy fats and protein. ?

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What next?

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Be cautious with everything you eat including fruits, meats, vegetables, or nuts. Eat just enough to avoid excesses. Consume low quantities of sugary food like carbohydrates to avoid affecting your liver. Your body communicates to your brain early when its health begins to change. Take precautions and drop carb and fructose-intensive foods. Stop taking processed sugar and all processed foods. Fruits are still important to the body but reduce the intake and the types you consume. Eat fewer servings per week – at least one serving per day. You should never exceed two servings daily. Engage in activities that help burn sugar and go for checkups regularly.