Fruit is an important part of a healthy diet, but did you know you can actually eat too much? It’s true: eating too much fruit can actually increase your risk for heart attack and diabetes, sabotage your weight loss goals, and cause a host of other problems like tooth decay.
When you eat too much fruit, you can raise your levels of serum triglycerides, which contribute to heart failure and heart attacks. If you’re at risk for this, eating a lot of fruit can make it a lot worse. High levels of fructose have also been linked to causing inflammation, raising blood pressure and damaging your kidneys. Another consequence is insulin resistance, so if you’re on the edge of getting diabetes, or have diabetes, a lot of fruit can make it worse.
When you’re trying to lose weight, it’s important to remember that even though fruit has natural sugar, it’s still sugar. Eating a ton of sugary fruits (bananas, strawberries, and grapes have the highest sugar content) may seem like a good substitute for candy, and while there will be some benefits, losing weight will not be one of them. Fruit juices, smoothies, and dried fruit are especially bad for weight loss since the sugars get concentrated and a lot of the fiber gets removed. Fruits that aren’t so packed with sugar include berries, like blueberries and blackberries.
If you’re eating an almost fruit-exclusive diet (which is not super common) or not eating enough vegetables and protein alongside fruit, some negative consequences include tooth decay, fatigue, bad skin, and even osteoporosis. This is because fruit lacks crucial vitamins like protein, B12, Vitamin D and Vitamin A. Fruit can be a good part of your diet, but it needs to be balanced, and you need to choose the right fruit, like water-heavy watermelon, antioxidant-rich blueberries, and so on.