Diet guide: Eating only fruits for dinner is bad, could lead to indigestion, nutrient imbalance

Fruits are abundant in vitamins such as vitamin C and A, minerals like potassium, and dietary fiber, which are crucial for maintaining good health. (Image: Canva)

Eating only fruits for dinner may seem beneficial due to their high nutrient content, but it has several drawbacks. Fruits lack essential nutrients like protein and healthy fats, leading to a nutrient imbalance. Fruits are not as satiating as meals containing proteins and fats, potentially leading to increased hunger, and overeating later. Consuming large quantities of fruit can also cause digestive issues such as bloating and diarrhoea due to their high fibre and fructose content.

Here are the reasons why only eating fruit is a bad option for dinner

Nutrient imbalance

Essential nutrients: Fruits are abundant in vitamins such as vitamin C and A, minerals like potassium, and dietary fibre, which are crucial for maintaining good health. However, they lack significant amounts of protein and healthy fats, which are necessary for muscle maintenance, hormone production, and overall cellular function, says Hyderabad-based dietician Sirohi Kumar.

Balanced diet: A well-rounded diet includes a balance of macronutrients (proteins, fats, and carbohydrates) and micronutrients (vitamins and minerals). Consuming only fruits can lead to an imbalance, where your body misses out on crucial nutrients required for various physiological processes.

Blood sugar spikes

Natural sugars: Fruits contain natural sugars like fructose, which can quickly raise blood sugar levels when consumed in large quantities. This rapid increase can be detrimental, especially for those with insulin resistance or diabetes.

Insulin response: High blood sugar levels prompt the pancreas to release insulin to manage the glucose. Frequent spikes can lead to insulin resistance over time, increasing the risk of type 2 diabetes, says Kumar.

Hunger and satiety

Satiation: While fruits are filling due to their high water and fibre content, they lack the staying power of proteins and fats, which help you feel full longer, says Kumar. This can lead to a sensation of fullness that is temporary.

Overeating: The lack of satiety from a fruit-only dinner might cause you to feel hungry shortly after eating, leading to late-night snacking and potential overeating, which can disrupt weight management and overall health.

Digestive issues

Fibre Content: Fruits are high in dietary fibre, which is beneficial in moderate amounts. However, consuming large quantities can overwhelm the digestive system, leading to bloating, gas, and diarrhoea.

Fructose malabsorption: Some individuals have difficulty absorbing fructose, a sugar found in fruits. This can lead to gastrointestinal distress, including cramping and discomfort.

Insufficient caloric intake

Calorie needs: Kumar says that fruits generally have lower calorie densities compared to other food groups. Depending solely on fruits for dinner might not provide enough calories, especially for those with higher energy needs such as athletes or people with physically demanding lifestyles.

Energy deficit: An insufficient caloric intake can lead to fatigue, reduced muscle mass, and impaired bodily functions over time, as the body lacks the energy necessary for maintenance and activity.

Lack of protein

Muscle repair and growth: Protein is essential for repairing and building muscle tissues. A dinner devoid of protein can hinder these processes, particularly important for active individuals and those recovering from illness or injury.

Immune function: Proteins are vital for a robust immune system. They help produce antibodies and other immune molecules. Without adequate protein, your immune response can weaken, making you more susceptible to infections.

Possible nutrient deficiencies

Critical nutrients: Certain nutrients such as iron, calcium, zinc, and vitamin B12 are found in higher amounts in animal products and fortified foods. A fruit-only diet lacks these, potentially leading to deficiencies.

Health consequences: Deficiencies can result in a range of health issues, including anemia (iron deficiency), weakened bones (calcium deficiency), compromised immune function (zinc deficiency), and neurological problems (vitamin B12 deficiency).

To maintain a healthy and balanced diet, it’s crucial to incorporate a variety of foods.