Diet tips: 9 reasons why eating too much fruit may not be as healthy as you think

We often think of fruits as the most optimal health food — full of vitamins, minerals, fibre, and antioxidants. Overall, fruits are healthy, nutritious, and a necessary component of a balanced diet. But too much nutrition may actually be harmful.

Says Dr Swati Sharma, a New Delhi-based clinical nutritionist, "Fruit is healthy, and while what we eat is important, even high-quality fruits in large amounts — including some with high sugar content—are not ideal."

Here are 10 reasons to eat fruit in moderation, not excess:

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• Contain High Natural Sugar: Mangoes, grapes, bananas, and cherries fruits contain high amounts of fructose, a natural sugar among them. If you are consuming fruit too regularly, you create an excess of blood sugars in your body, that is especially relevant if you suffer from diabetes or insulin resistance.

• May Contribute to Weight Gain: Although fruits are lower in calories than unhealthy processed foods, overconsuming large portions of fruit almost every day would create a spike in calorie consumption. This again is very relevant if you overconsume fructose, because it can be stored as fat around the abdominal area.

• Blood Sugar issues: If you consume several servings of fruit at one time, especially on an empty stomach, then it can create sudden spikes and crashes of blood sugar. When this happens to your body, a healthy glucose balance can be damaged, causing fatigue, irritability, and increased hunger shortly after eating.

• Could Lead to Digestive Problems: Bloating, gas, or diarrhoea can result from consuming too much fruit, particularly fruits high in fibre, such as apples and pears. Consuming a lot of fruit can exacerbate symptoms for those who have irritable bowel syndrome (IBS).

• Unbalanced Nutrients: Fruits can overshadow other vital food groups like vegetables, whole grains, and proteins if they are given too much attention. Fruit-heavy diets may be deficient in important nutrients like protein, iron, zinc, and good fats.

• Tooth Decay Risk: When consumed in excess, the natural sugars and acids found in fruits can erode tooth enamel. Because they are sticky and contain a lot of concentrated sugar, dried fruits are especially bad for your teeth.

• Could Impact Liver Health: The liver is where fructose is metabolised. Over time, consuming large amounts of fructose from fruit can put stress on the liver and increase the risk of fatty liver disease, particularly in people who are already overweight.

• Illusion of Well-Being: In the mistaken belief that they are healthy, people frequently overindulge in fruit bowls, smoothies, and fruit juices. These concentrated varieties, however, frequently lack the fibre present in whole fruits and can contain excessive amounts of calories and sugar.

Fruits like lychees, pineapples, and watermelon can rapidly raise sugar intake, but berries, papayas, and citrus fruits are lower in sugar and higher in antioxidants. Consuming too many high-GI (glycaemic index) fruits can affect metabolic health.