Table of contents:
- Problems that may occur if you eat too much fruit
- 1. Adverse effects of sugar and carbohydrates
- 2. Indigestion
- 3. Lack of nutrients
- How many fruits should you consume in one day?
Fruit is one type of food that is always recommended by health experts because of its benefits that can help maintain body function and health. It is not uncommon for most people to think of fruit as a super food and then tend to eat a lot of fruit with the reason to get various benefits from fruit. But is it true that eating all the fruit in large quantities can provide the health benefits you desire?
Problems that may occur if you eat too much fruit
1. Adverse effects of sugar and carbohydrates
Sugar is not only in the form of sugar you know, fruit is also a source of sugar. The carbohydrates that we usually consume will later be broken down into simpler components, namely glucose, and then used by the body as a source of energy. In fruit, there is a type of sugar called fructose. Fructose is a special type of sugar found only in fruit. After consumption, fructose metabolism will then occur in the liver or liver.
One of the problems that can occur when you consume too much sugar is an increase in blood sugar levels and lead to diabetes. Usually, the type of food that is blamed when there is an increase in blood sugar is a source of carbohydrates such as white rice and processed flour products (cake, bread, pasta). Increased blood sugar levels can cause more fat to be stored in the body and trigger insulin resistance and eventually lead to type 2 diabetes mellitus.
However, not only food sources of simple carbohydrates can work to increase blood sugar levels. The fructose present in fruit can also increase your sugar levels. When there is too much sugar in the body, the liver or liver will convert the excess sugar into fat. Fat that comes from excess sugar is specifically stored in the form of triglycerides, a type of fat in the blood that is dangerous. Triglycerides are stored in fat cells throughout your body. Too much sugar consumption can also lead to the formation of belly fat, a dangerous type of fat that can increase your risk of suffering from various degenerative diseases in the future, including diabetes mellitus.
Although there is very little chance that you will suffer from diabetes just because you eat too much fruit, eating foods that are sources of sugar and carbohydrates in moderation can certainly help maintain your health.
2. Indigestion
Fruit is a good source of fiber, most people would agree with this fact. But eating too much fruit can actually cause your digestion to become problematic. You can experience bloating, feel sick, stomach cramps, persistent gas, and even diarrhea. Those who suffer from diarrhea will usually be given a low-fiber diet while in the hospital, which aims to solidify the stool so that the diarrhea stops. Some examples of fruits that are high in fiber include apples, bananas, strawberries, mangoes, papayas, and guavas. You need about 30 grams of fiber per day. By eating a variety of foods including fruit high in fiber in moderation, you can help your digestive system work.
3. Lack of nutrients
If you think of fruit as superfood then tend to eat only fruit throughout the day, so you run the risk of deficiencies of other nutrients. One of the recommendations in the balanced nutrition guidelines recommended by the Ministry of Health of the Republic of Indonesia is to eat a variety of foods. The basis for this recommendation is that no one type of food can meet all your nutritional needs. As a type of food that is classified as a source of carbohydrates, fruits contain less essential fatty acids and amino acids needed by the body. These types of essential nutrients are more commonly found in meat, nuts and seeds.
Fruits also tend to be deficient in certain minerals such as calcium and iron. Eating fruit along with various other types of food can help you meet your daily nutritional needs. But if you only run a diet that mostly consists of fruit, it is not impossible that you will experience certain nutritional deficiencies.
How many fruits should you consume in one day?
The guidelines for balanced nutrition issued by the Ministry of Health recommend that you consume 5 servings of fruit vegetables per day. One serving is equivalent to one medium-sized fruit such as one medium orange, one banana, or one medium apple. Try to eat various types of fruit, don't stick to just one kind of fruit because different types of fruit have different health benefits that you can get.
