How much Fruit should we be eating?

“Hans.  How much fruit would you recommend for someone on the Ratchet Diet? Fruit is  good for us isn’t it?”

Sometimes being a world famous diet guru can be very frustrating.

People claim that they want to be healthy and lose weight, but they insist on finding new and more devious ways to sabotage their diet. The easiest way for someone to decide whether a high fruit diet is a good idea is to visit the zoo. First visit the lions, tigers and leopards.

Watch those sleek, powerful carnivores pacing back and forth in their enclosure. Next wander along to the gorillas or the orang-utan’s  cage watch those big hairy chaps gorging themselves on fruit and swinging on ropes. Is that the model that we as humans should try to follow?

Are these people suggesting that instead of modelling themselves on the sleek meat eaters they would prefer to swing around on ropes all day eating fruit and throwing dung at their friends. Not a model that I would aspire to. I am not saying to eat no fruit ever, but certainly while trying to lose weight I would personally not eat any fruit at all. That’s zero. Even Dr Weil who recommends eating organic fruit only, has this to say about the dangers of eating too much fruit:

If you’re trying to lose weight, eating a lot of fruit can sabotage your efforts. While calorie counts are modest in many types of fresh fruit, they can skyrocket if you’re sipping a lot of fruit juice, making smoothies (which can add up to 300 calories or more) or consuming a lot of dried fruits, which are a source of concentrated sugar. People who eat a lot of fruit are often health and weight-conscious but can’t understand why they’re not losing pounds. Eating too much fruit can also raise your serum triglycerides, which can increase cardiovascular risk. The high glycemic load of some forms of fruit can provoke insulin resistance and worsen metabolic syndrome. People with this problem are advised to eat only whole fruits and limit servings of dried fruits to one-quarter cup per day. If you eat canned fruits, choose water-packed products and drain them before serving.

And if you are diabetic or even have a tendency towards diabetes, take extra care. As Dr Weil says …

Individuals with diabetes may have to be careful about the fruits they choose, how often they eat them and when they eat them. If you take a look at the glycemic index (GI), a measure of how fast carbohydrate foods (which include fruits) are converted in the body to blood glucose, you’ll see that there are big differences between fruits. I recommend choosing the ones that rank low on the GI scale. (Low rankings are those that score below 55; intermediate-GI foods score between 55 and 70, and high GI foods score above 70.) Good choices would include an average-sized apple (38), cherries (22), grapefruit (25), an average-sized orange (44), an average-sized pear (38), or a plum (39). Intermediate GI fruits include banana (55), cantaloupe (65), mango (55), papaya (58), and pineapple (66). High GI fruits include dried dates (103), and canned fruit cocktail (79).  If you have diabetes, it is also important to pay attention to the size of the fruit you eat – choose a small or medium-sized apple over a large one (or eat only half of the large one). A quick and easy measure of the right serving size is the amount that can comfortably fit in the palm of your hand.

Most of us think that eating healthier means eating lots of fruits and vegetables.

But a lot of the fruit that is grown today is much higher in sugar than they would be in a natural environment.   Over thousands of years, humans have made fruits larger and sweeter through hybridization.

Some people like fruitarians chose to eat nothing but raw fruits. It is not uncommon for a strict fruitarian to eat five bananas and five dates for breakfast, one large canteloupe for lunch, and five large peaches for dinner.  To be fair, some of them  take a more balanced approach and eat lots of less sweet fruits like tomatoes and zuchinni.  They also will eat plenty of greens.

Regardless of which approach is taken, I have not met a single strict fruitarian of more than two years who didn’t have significant health challenges. The most common challenges are

  • dental decay,
  • osteoporosis,
  • wasting of muscle tissue,
  • inability to maintain a healthy weight,
  • chronic fatigue,
  • skin problems,
  • thinning hair,
  • weakening nails,
  • excessive irritability.

Some of these problems are the result of nutritional deficiencies. The most common deficiencies that I know of in this population are vitamins B12, A*, D, zinc, and certain essential fatty acids.

There is even debate that too much fruit might have killed Steve Jobs.

Jobs was affected by the book Diet for a Small Planet in college: “That’s when I pretty much swore off meat for good.”   There is a story about Steve turning orange from eating so many carrots.    As one friend said at times he had a sunset-like orange hue.”

Steve was adamant that he bathed once a week, and that was adequate as long he was eating a fruitarian diet,” Mike Scott told Isaacson.  His daughter reported watching him spit out a mouthful of soup one day after learning that it contained butter.

Why Did Steve Jobs Die?   

But having give all the warnings and provided all the scary information above, do you know what will happen?    Most people reading this post will just go on eating fruit like they always have.     So for those people, I include this video:

10 Sexual Benefits Of A High Fruit Diet 

 REFERENCES:

http://articles.mercola.com/sites/articles/archive/2013/02/11/all-fruit-diet.aspx

http://www.livestrong.com/article/283666-can-you-eat-too-much-fruit-in-a-day/

http://www.drweil.com/drw/u/QAA401266/Eating-Too-Much-Fruit.html

http://drbenkim.com/articles-fruit.html

http://oregon.providence.org/health-library/w/weight-problems/forms-and-information/ask-an-expert-can-a-person-eat-too-much-fruit

http://www.fitday.com/fitness-articles/nutrition/healthy-eating/eating-too-much-fruit-is-this-ever-a-problem.html

 

http://shelf-life.ew.com/2011/10/24/steve-jobs-food-weirdnesses-fasts-apple-and-carrot-diets-fruit-smoothie-diets/

 

 

 

 

 

8 Comments:

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  4. Hi Hans,
    Big Tony from the Griffin here. As you know, I am really struggling with weight, and being an Australian living in London, I have enough problems without being obese as well.
    A friend of mine called Urmil told me an old diet trick from his native country of Kenya which was to eat a dozen bananas a day. He said that the Kenyans eat bananas day and night and never put on weight. Well I tried that and before you know it my belly expanded so much that people were suggesting that because I was an Aussie, it must be a beer belly.
    Then I found your article and now understand that fruit of any kind is not recommended on a diet.
    Thanks for that advice. I hope to report back with the good news when I start to lose the kilos.
    Big Tony from The Griffin

  5. I try and keep my body always guessing. Some days I’ll eat a heap of fruit, the next none at all. Think intermittent fasting, but with different food types. I don’t know if it works but I feel like it’s good to mix it up from time to time.

  6. I understand. I made the mistake of eating tons of Watermelon on a diet once and my sister who is a PT went crazy at me and explained how high up on the GI Watermelon is.

    It can’t hurt to take your advise and findings and use our own instincts. I’d say sticking to one piece of fruit a day would be fine and have it as early as possible in the day so you can burn it off.

  7. I love fruit! Are you saying don’t eat any fruit?

    • I am not really saying anything. I read all the literature and watch the videos and post my findings on this site. People are free to take these findings with as many grains of salt as they feel. I would personally not eat fruit while on a diet thought after what I have found so far.

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