In recent years, fruits are being given a lot of importance in the diet. It is believed that consuming it keeps you fit and healthy. It plays a big role in maintaining healthy weight. It contains vitamins, minerals, fiber and antioxidants, so it is considered an important component of a balanced diet. Some people, in order to lose weight, start consuming excessive fruits. But do you know that consuming excessive fruits can also harm you.
Compared to other food items, the amount of calories in fruits is very low, but consuming too much of it can cause weight gain. Actually, it contains sugar which can be responsible for weight gain .
Fruits contain the natural sugar fructose, some fruits have higher amounts of it. In such a situation, consuming it repeatedly can cause the blood sugar level to spike. Especially for people who already have diabetes, it can be even more dangerous.
If you consume too many fruits, it can cause damage to your teeth. The natural sugars and acids present in it can contribute to tooth decay and enamel erosion.
Fruits have a high amount of fiber which promotes digestion, however, if you consume fiber in excess, it can disturb your digestion and cause bloating and digestive discomfort.
According to experts, anything is beneficial only if it is eaten in balanced quantity. If you want to be healthy by eating fruits, then eat your fruits by pairing them with protein i.e. nuts, curd or chia seeds, avocado.
The excessive consumptions of fruits affect several body organs:
Lever
The excessive fructose in the body turns to fat. This extra fat accumulates in the liver, which can lead to Non-Alcoholic Fatty Liver Disease (NAFLD). Every year, 20 percent of cases of NAFLD in the world’s population are reported. It is a common liver disease. Fructose is the main cause of this disease. Excessive consumption of fructose can also cause inflammation of the liver.
Brain
Recent studies have shown that consumption of excessive fructose can harm brain health. It leads to neuroinflammation, brain mitochondrial dysfunction and oxidative stress. Excessive consumption of fructose over a longer period can affect the ability of the brain to function.
According to reports, the intake of excessive fructose can lead to insulin resistance, increased obesity and can also affect the health of the heart. Continuous consumption of fructose disturbs the balance of the leptin hormone, which results in the accumulation of fat in the body.
It also increases the amount of glucose. It increases the level of fat called triglyceride in the body, which gets deposited in the liver.
Heart health, obesity and diabetes
High fructose consumption also leads to insulin resistance, obesity, and diabetes. Regular function of leptin, the hormone that regulates body weight is affected by excess fructose consumption resulting in fat accumulation, insulin resistance and glucose intolerance.
A 2016 animal study reported that a two-month fructose supplementation caused triglycerides accumulation in the liver and impaired insulin function. Similarly, a 7-day high fructose diet led to the accumulation of Very Low-Density Lipoprotein (VLDL) triglycerides and increased the risk of cardiovascular diseases as reported by a 2009 study.