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Fruits: High consumption linked to weight gain, diabetes, and nutritional deficiencies

Robot arm sorts and stacks delicate fruits

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Dietician Kate Patton stated: “The fruitarian diet has a big risk of malnourishment.” Primarily eating fruits is linked to weight gain, diabetes, and nutritional deficiencies. “You are likely losing muscle,” Patton warned those who participate in the unbalanced diet. Fruit-based diets are heavy in natural sugars, the Cleveland Clinic pointed out.

A high consumption of fruits equates to an overload of sugar, which can lead to weight gain.

Being overweight (or obese) is linked to various other health conditions too.

The excess sugar consumption could also play havoc on a person’s blood sugar level.

Too much sugar in the blood is a prerequisite for pre-diabetes and type 2 diabetes.

“A fruit-only diet can also be dangerous for people with pancreatic and kidney disorders,” the Cleveland Clinic warned.

Consuming only one food group also greatly increases the risk of nutritional deficiencies.

Fruitarians, as they’re called, tend to have low levels of:

  • Vitamin B12
  • Calcium
  • Vitamin D
  • Iodine
  • Omega-3 fatty acids.

Such nutritional deficiencies can cause anaemia, lethargy, tiredness, and immune system dysfunction.

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Osteoporosis – the weakening of the bones – could also develop in fruitarians.

A healthy diet

The NHS point out that fruit consumption is only healthy when part of a “balanced diet”.

“This means eating a wide variety of foods in the right proportions,” the national health service pointed out.

The Eatwell Guide illustrates how much of each food group you should be consuming on a daily basis.

People are encouraged to eat at least five portions of fruits and vegetables daily.

You should eat the same amount of starchy carbohydrates, such as:

  • Potatoes
  • Bread
  • Rice
  • Pasta.

For extra health benefits, opt for wholegrain or higher fibre versions that have less added fat, salt, and sugar.

It’s also important to add some beans, pulses, fish, eggs, meat and other proteins into your daily eating plan – albeit less than carbohydrates.

When it comes to meat, try to refrain from eating red and processed meat.

As for dairy and alternatives, this is a smaller portion than proteins.

Dairy choices (and alternatives) are also better when they’re in the lower-fat and lower sugar ranges.

As for oils and spreads, choose unsaturated oils – and only use tiny amounts.

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