Fruit as a food choice has a caveat, says researcher: Quantity matters, here’s why

The fruits are widely considered a healthy food-but is there too much?

In a recent video, a Harvard researcher proposes to explore the nutritional shades of this popular food group.

Nick Norwitz – who has a doctorate in metabolic health and is currently completing his medicine diploma – weighs the advantages and risks of consumption of large quantities of different types of fruits. (See the video at the top of this article.)

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“The general statements that fruits are” natural and therefore healthy “and” contains sugar and therefore unhealthy “are both harmful excessive simplifications,” he told Fox News Digital.

“Different fruits have different properties that interact with unique characteristics of individuals,” he continued. “I made this video so that people can make more informed choices on their fruit consumption.”

In the video, Norwitz focuses on the fructose content of the fruits, noting that fructose can be “metabolically harmful” – but underlines that its negative effects depend on the way it is metabolized in the body.

“All fruits, in moderation, can integrate into a healthy diet.”

The highest fructose fruit is mango, he noted, with a complete mango with around 30 grams of fructose.

“Other high -fitting fructose fruits include jack, grapes and watermelon,” noted Norwitz.

Some fructose fruits include berries, kiwi, citrus fruits and non -sweet and not sweet fruits such as coconut, avocado and olives.

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Norwitz noted that it was “surprisingly difficult” to assess the impact of fruit on health.

“This is largely due to the fact that in large-scale epidemiological studies, there are biases of healthy users, where those who eat more fruits tend to live healthier global lifestyles,” he said in the video.

The context is also important, he said.

“For example, an athlete or a generally healthy person with a banana before a race or after a race is very different from a person with diabetes who chopped a banana in his brown brown oatmeal,” he said.

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If fresh fruit replace unhealthy foods such as fruit juice, candy and donuts, people can expect to see an advantage, noted Norwitz – “but that does not mean that fruit intake is metabolically optimal in all circumstances, and that does not mean that a bowl of fruit is healthier is a healthier breakfast than eggs and bacon.

Different fruits also have different profiles of vitamins and minerals, said the researcher.

Nutritionists weigh

Theresa Gentile, dietitian recorded in New York and spokesperson for the Academy of Nutrition and Dietetics, said that on the whole, fruits are a healthy food.

“All fruits, in moderation, can integrate into a healthy diet,” she told Fox News Digital. “In a diet that does not exceed your calories for the day, natural fructose in fruits is a positive and healthy component.”

The USDA directive for fruit consumption is approximately 2 cups per day.

“Fruits have fibers, vitamins and minerals, which are often under-consistent in the American diet,” added Gentile.

Fructose in fruits is different from fructose in many processed foods, according to the expert.

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“Natural fructose is absorbed by the gastrointestinal tract by a mechanism different from that of glucose-it does not require insulin which is released from the pancreas so that it is absorbed,” she said.

“This means that fructose does not immediately have an impact on blood sugar as glucose does.”

However, the dietitian noted that consumption too much fructose can have other negative effects on metabolism.

“Most fructose in the American diet does not come from fresh fruit, but added sugars like corn syrup rich in fructose and the sugar table.”

“Fructose is very reactive and can contribute to the formation of harmful compounds in the body, which can play a role in aging and certain diseases,” she told Fox News Digital.

“Most of the fructose in the American diet does not come from fresh fruit, but sugars added like corn syrup rich in fructose and table sugar, which are commonly found in carbonated drinks and candies.”

Michelle Routhenstein, a dietitian recorded in New York, specializing in heart disease, agreed that fruits were healthy.

“It is full of essential nutrients such as vitamin C, potassium, fibers and antioxidants, which support immune and heart health and reduce inflammation,” she told Fox News Digital.

“Fruits also contains unique polyphenols, which have protective advantages against chronic diseases such as heart disease.”

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Because fruits contain natural sugars, Routhenstein said it was important to be aware of the size of the portions, recommending that people stick to 1.5 to 2 cups per day.

The dietitian based in New Jersey Erin Palinski-Wade, author of “2 days Diabetes Diet”, has echoed that fruits can offer many health benefits, with essential nutrients, fibers and antioxidants that can reduce the risk of certain diseases.

“However, any food, if consumed at very high levels, can lead to an imbalance in the global diet,” she told Fox News Digital.

“If you choose to consume only fruits to the detriment of food consumption containing proteins, good fats and other essential nutrients, this can cause unbalanced diet and potential nutritive deficiencies.”

Are some fruits healthier than others?

Although all fruits provide health benefits, some can offer higher levels of beneficial nutrients and antioxidants, according to Palinski-Wade.

“For example, the berries contain a high level of antioxidants, the blueberries being linked to many cognitive health benefits,” she told Fox News Digital.

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“Avocats are rich in good fats and have been linked to many advantages, including improved results for those who risk developing type 2 diabetes” “

Palinski-Wade has also called “miracle berries” as containing high levels of antioxidants as well as compounds that modify the taste of bitter foods, which allows them to be preserved as sweet and facilitates the reduction of sugar added in food.

“Any food, if consumed at very high levels, can cause an imbalance in the global diet.”

“Kiwifruit and pie cherries have also been linked to better quality and sleep quantity in those who know insomnia,” she added.

Routhenstein stressed that some fruits can be more suited to certain food needs.

“Fruit choices must be based on personal preferences, lifestyle and health needs,” she said.

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“The emphasis should be placed on the variety, the control of portions and the twinning of the fruit with other healthy foods for the heart, rather than demonizing specific fruits.”

See more Nick Norwitz food research videos here.