2024-04-18 20:09:12
18/4/2024–|Last updated: 04/18/202411:50 p.m. (Mecca time)
Fruits represent a wealth of benefits for the body, but if consumed in excess, they can harm us. How much is appropriate to eat?
The writer Aglai Kuipers states – in the Figaro Bleu report – that fruits can be consumed at any time of the day, because they are rich in vitamins and a source of fiber, improve satiety and regulate the transit process, particularly in case of constipation, but eating it in excess can lead to the opposite result.
How much fruit can you eat daily?
The answer is 3 to 4 servings of fruit per day.
Although fruits are essential for the proper functioning of our body, nutritionist Barbara Martin Goncalves warns: “A healthy individual should not exceed 3 to 4 servings of fruit per day. » One serving is approximately 200 grams of fruit.
What is a serving of fruit worth?
- Two kiwis.
- apple.
- Half a banana.
- 15 to 20 grapes.
For what?
Consumption must be reasonable due to the sugar present in fruits, which is fructose, the consumption of which in large quantities increases blood sugar levels.
For example, bananas provide 15 grams of sugar, while the World Health Organization recommends not exceeding 50 grams per day. “If you eat 5 or more servings per day, the onset of diabetes , in the long term, can occur, even for a period of one year. individual who does not consume other sugary products,” explains Barbara Martin Goncalves.
The nutritionist advises eating fruits with a small handful of oilseeds, as the addition of fat helps regulate blood sugar levels.
Furthermore, “eating too much fruit can cause digestive discomfort such as bloating, intestinal pain or even transit disorders,” adds the nutritionist.
Fruit fiber can be very irritating to the intestines.
How to eat fruit?
The ideal is to eat seasonal fruits, so that during winter we resort to foods rich in vitamin C such as kiwi and citrus fruits, and in summer we benefit from vitamins A and E from red fruits and fruits. full of water like watermelon and cantaloupe, for example.
It is good to know that frozen fruits have many benefits because they preserve vitamins and minerals.
The nutritionist recommends avoiding juices devoid of fiber and less rich in vitamins, without forgetting that the juice contains several servings of fruit.
Fructose Information
Fructose is the main sugar naturally found in honey and fruits, such as dates, raisins, figs, apples and fresh fruit juices, and is found in small amounts in some vegetables, such as carrots.
Fructose is a monosaccharide. In contrast, table sugar (white sugar) is a compound sugar made up of one fructose molecule and one glucose molecule.
Fructose is also found in glucose-fructose syrups, such as high-fructose corn syrup, made from corn and wheat.
Fructose is digested in the liver to produce primarily glucose, small amounts of lycogen, and a small amount of fatty acids.
Studies indicate that consuming large amounts of fructose can cause changes in energy metabolism in the body and lead to health problems.
Severe liver disease in children
According to a study published in 2017 in Journal of Hepatology (Journal of Hepatology) andSouthampton University Hospital website According to the University Hospital Southampton NHS Foundation Trust, excess fructose in the diet is linked to serious liver disease in children.
Researchers from Southampton and Rome found that excessive fructose consumption was strongly associated with non-alcoholic fatty liver disease in children.
In a study of 271 children and adolescents, those who drank more sugary drinks were more likely to develop advanced liver disease, known as nonalcoholic fatty liver disease.
Nonalcoholic fatty liver disease is a term that describes a group of conditions in which fat builds up in the liver and usually occurs in people who are overweight or obese, according to the United Kingdom’s National Health Service.
A healthy liver contains no fat, or contains a small amount, but in this disease large amounts of fat accumulate in the liver.
The five-year study, led by Professor Christopher Byrne and his colleague Dr Eleonora Scurletti of the Southampton Biomedical Research Centre, and Professor Valerio Nobili of the Bambino Gesù Hospital in Rome, found that 40% of participants suffered from non-alcoholic fatty liver disease. which can cause symptoms including stomach pain and extreme fatigue in children.
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