Eat five fruits and vegetables a day! It has been recommended to us since 2007 by the National Nutrition and Health Program (PNNS). While fruit intake is important as part of a balanced diet, eating fruit alone can have harmful effects.
We remember American actor Ashton Kutcher who had to be hospitalized after adopting Steve Jobs’ fruit-eating diet to play the role of the Apple creator in Jobs. “I went to the hospital two days before the shooting of the film started. I burst out in pain. My pancreas went completely haywire,” he said at the time.
Pay attention to blood sugar
Without going so far as to eat only fruit, consuming too much is already problematic, because of the sugar it contains. “Fruits contain fructose, but also glucose. Some fruits contain as much glucose as fructose, explains Aix-en-Provence dietitian and nutritionist Lamia Zinai.
“Glucose affects blood sugar levels, so it is important for people with diabetes to measure their fruit consumption to avoid blood sugar peaks. »
Risk to the liver
But fructose also affects the body. “Fructose has a lower glycemic impact than glucose. But it is metabolized by the liver which converts it mainly into glucose and fatty acids,” continues the nutritionist.
Trouble? “Excessive consumption of fruit can increase triglycerides, or fat that accumulates in the liver. This event can then lead to non-alcoholic fatty liver disease.”
Because fruits are not the only source of fructose in the diet. “In some people, we can reach 50 grams of fructose per day, that’s too much for the liver! »
Intestinal discomfort
Fruits and the fiber they contain can also cause digestive discomfort. “Excess fiber, which fruits are rich in, can cause fermentation in the gut responsible for bloating and other digestive discomfort.”
This phenomenon, which is not serious but very uncomfortable, is accentuated by the consumption of vegetables.
No more than three per day…
Fruits remain a very interesting food from a nutritional point of view, but they should not be used as intended.
“For people with diabetes, I recommend eating more than two fruits a day. For the general population, no more than two to three fruits. With a good fructose/glucose balance, it is best to choose fruits rich in fructose even more than glucose, plenty of water, and of course, fruits. This is the case for red fruits, melons, kiwis, oranges, etc.,” advises the expert.
Another recommendation: eat them in season, “because these fruits maintain a better fructose-glucose balance” and “local”. “A fruit that has traveled a lot is often too sweet, too ripe, and often ferments.”
And what is the best time of day to eat fruit? “As fruits are sweet, I recommend eating them with meals, which will help avoid blood sugar spikes,” concluded Lamia Zina.
