It Is OK to Eat Plenty of Fruit and Not Worry About Fructose

DrSugar is in the house and he's answering your health questions.

Hi DrSugar,
I have a question that I'm hoping you could address in a post. I've read a couple comments that fruit should be limited or avoided due to its high sugar content. I realize that "everything in moderation" is the key to good health, but I regard fruit and vegetables as the staples of nutrition and assumed that you couldn't really eat "too many" of them. I'm a health-conscious vegetarian and (along with veg protein and whole grains) my diet is mainly based upon multiple servings of fruits and vegetables. I usually eat the equivalent of several cups of various fruits each day. I do, however, avoid refined sugar. Should I be worried that I'm eating too much fruit? Are there any issues associated with consuming too much fruit sugar? Thank you.
— Fearsome of Fruit Sugar

If you're curious about this issue too, then see what DrSugar has to say on the matter when you read more.

First off, great question. With everything we read about carbs, refined sugars, glycemic index, etc, it is easy to get confused when it comes to fruit because most fruits are rich in sugar. Sugar from fruit is called fructose. It is a simple sugar that is metabolized quickly and easily by the body. Moderate fruit intake is certainly recommended as part of a healthy, well rounded diet. Simple sugars, like fructose, are not a problem for people who are active and healthy. The only caveat would be if you have been diagnosed with diabetes or prediabetes. In this case, some fruit intake is good, but excessive intake could lead to high blood sugar. OK, two caveats — fruit juice is often made from concentrate with added refined sugar, so excess fruit juice can be a bad thing.

A healthy dose of fruit in the diet is beneficial for a number of reasons. Most fruit offer a substantial amount of fiber which has been shown to decrease the risk of certain diseases such as heart disease and diabetes. Check out a previous Fitsugar post that gives the fiber content of various fruit. Fruit are also a good source of vitamins and minerals. I would recommend eating a serving of fruit with every meal and up to 3 servings per day in the form of a snack. An average healthy person would have to consume A LOT of fruit for it to get to the point of being unhealthy. A well rounded diet with plenty of fruit, vegetables and protein is the best bet for overall health. Good luck, go forth, and don’t fear the fruit sugar!

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