Why do dietists recommend people to eat a lot of fruit?

[spuitkaas]

If you think about it, fruit is not good for a diet at all. Fruit contains a lot of monosaccharides, which make your blood sugar level go really high and so your insulin level, which makes you hungry.
Also, the healthy parts in fruit are vitamins (especially vitamin C) and vibers, but, nobody lacks vitamin C and extra will just be peed out and you can get the vibers from other kinds of food.
Also, fruit contain a lot of calories. Like a banana contains over a 100 calories.
So why do people have to eat fruit while dieting?

[akadatank44]

I disagree with you. Fructose is only harmful in large amounts and it is almost impossible to overeat fructose by eating fruit. Eating whole fruit, it is almost impossible to consume enough fructose to cause harm.

Fruits are loaded with fiber, water and have significant chewing resistance.

Most fruits, like apples, take a while to eat and digest, meaning that the fructose hits the liver slowly.

Fruit is incredibly fulfilling. I feel satisfied after one large apple, which contains 23 grams of sugar, 13 of which are fructose.

Compareed that to a 16oz bottle of Coke which contains 52 grams of sugar, 30 of which are fructose.

A single apple would make you feel quite full, automatically making you eat less of other foods. However, a bottle of soda has remarkably poor effects on satiety and people don’t compensate for the sugar in sodas by eating less of other foods.

When fructose hits your liver fast and in large amounts (soda and a candy bar) then that can have disastrous consequences but when it hits your liver slowly and in small amounts (an apple) then your body can easily take care of the fructose.

Also, let’s not forget the evolutionary argument. humans have been eating fruit for millions of years. The human body is well adapted to the small amounts of fructose found in nature.

Added sugars are what you need to worry about not the natural sugar found in fruit. The are not a lot of calories. You can find 100 calorie snacks packaged snacks out there but they are not natural and have these added sugars that are bad for you.

[LauraMarx]

"Added sugars are what you need to worry about not the natural sugar found in fruit."

yeaaaah. As a diabetic I would like to submit that I know from experience; not all sugars are created equal. The sugar in fruit rarely makes a dent in my blood sugars, while pastries will send it sky high, for example... I think it has something to do with how its digested? or whatever? but, yeah.

[akadatank44]

Thank you @LauraMarx I think the asjer needed to here it from who would know more like a diabetic who has to deal with insulin and blood sugar levels

[Not-Exactly]

I am not a specialist but here are what I have of information (warning: this is long):
1- They are pleasant to eat (the idea of all fruit diet, it tolerable to our taste) : Indeed fruits include a lot of sugar, but it is simple compounded sugar (not complex) and are way less than other types of sweeteners, candy and/or "FAT" compared to this volume or weight. So I think the idea is to provide you with less harmful sugar with less quantities, so you do not run for the other harmful options.
2- They are easy to prepare and consume: (the key is to never let you body feel really hungry, by small separated meals for fruit) this is to make people more committed to their diet, as by having a fruit is always at hand (just wash it) and does not require you to open the fridge which will be tempting for you to try other things.
3- Fibers also make them take more time to digest in your system; this leads for you to make more interval time between meals and/or make you eat less other things.

[spuitkaas]

You made some really good points here. Maybe MHO worthy lol.
1. I always thought the whole 'harmful sugar' thing is a myth, because other sugars like lactose is just a bigger molecule which gets broken into a monosaccharide (glucose), so how can it be more harmful?
2. This is a really good point. No real comment on this. But maybe because it's so easy to prepare, you eat more of it, because you don't have to get over the preparing obstacle.
3. Yes, but fibers are also in other kinds of fruit.

[Not-Exactly]

1- I am too lazy to go and make a research and check this info (I am not on a diet anyway), but you need a staple and controlled dose of sugar everyday. :P.
For 2 and 3 the point: again it is all about small separated meals, resulting in less amount of food eaten. They could tell you to go and eat vegetables for example and cucumber to be exact. So the point of both fiber and easy to prepare are both covered. This is where the long term toll of the cucumber taste might take affect; resulting you to want to change but vegetable does not have very much taste variables and easy to prepare (WITHOUT THE RISK OF OPENING THE FRIDGE).
For me it is like asking for 1 type of food (not a meal) for you to eat for rest of your life (honestly I would go for date, mango, pineapple, orange or grape fruit).

[Kiwedin]

Youtube Freelee the Banana Girl, Rawvana, Izzy Davis, Fully Raw Kristina, Banana Blondie 108, and Esena Oneill. They all eat high fruit diets and look amazing, you can also learn a lot about nutrition myths from them. Every single cell in the human body runs on glucose, so fruit is the best way to get that. The body only reacts badly to sugar if you're eating a high fat diet, which Dr. Neal Barnard explains in this video. Essentially, he explains how dietary fat inhibits the body's natural insulin from doing its job correctly. His work has seriously revolutionized the field of preventative medicine, and he does a really good job of explaining how the body works in relation to sugar, fat, and insulin.

https://www.youtube.com/watch?v=ktQzM2IA-qU

Fruit is amazing for your body. Do some research. At my heaviest I was 195, and I'm currently 175 and still losing. I eat a high fruit diet, very low fat, and I can eat however much I want. Absolutely no calorie restricting, in fact I average about 2200-2600 daily and I'm still losing weight. You're worried about one banana having too many calories? For breakfast I'll be having a smoothie with 6 bananas in it, as I usually do lmao.

[Aboredperson]

No dietitian will tell you to eat a lot of fruit. It's 2-3 serves a day at most. Plus, carbs are essential. Fruit has so many good qualities about it that's good for your body, that it's ridiculous to cut it out. They will always tell you to limit it.
But you can pretty much go crazy on berries and most melons. Berries have very little calories, and are packed with antioxidants.

[spuitkaas]

You have a good point here, but from what I have heard (weight watchers for example) is that fruit is a unlimited snack and I thought that's weird, because it's not really that healthy.
Everybody always tells that fruit has got a lot of good qualities, but nobody actually goes deeper than that.
Antioxidants is just a different name for vitamin C, which nobody lacks of and get peed out if you eat more.
Carbs contain in almost every kind of food...
But you do got a good point on the berries, because it can be psychological seen as a little snack to people who are used to snack and it's better to eat berries than M&M's.

[Aboredperson]

Yeah, and they taste good haha
Hmmm I've never heard that about antioxidants. I'll have to google it. But yeah, I find that plans like weight watchers are bull crap. Those frozen packs are just tiny, tasteless portions. But to be honest, I haven't found a better pre-workout snack than a banana. It keeps me going hard for a long time.

[Mr187canada]

Calories is not fat, do not base a diet off of calories only. Anyways fruit is normally recommended because it provides the needed vitamins that is required for you to not get sick for example by boosting your immune system.

Normally what most people do is go on a liquid diet and use fruit as the liquid and take vitamins and protein which is a lot less fatty than meats and other junk foods but still providing you with the needed vitamins to keep your body healthy. It's like if you choose to just not eat at all and starve yourself you're more at risk for a lot of health problems which yes also include the common cold or flu and the flu can be deadly if you are at that state.

[spuitkaas]

Yes, but the vitamin that boosts your immune system (vitamin C), is the vitamin that nobody lacks of. Calories are just an indicator for energy. Sugar is also a source of energy.
I do like your opinion on fluid diet, because it's indeed easier to use fruit.

[Mr187canada]

Yes you can boost your immune system by vitamins itself but you need to remember you can only take soo many where when it comes to fruits you can eat or drink as much as you like pretty much which is giving you the more needed vitamins and you need to remember that some fruits even veggies have things that can't be found in a pill shape form like red onions / blueberries / pomegranates

[spuitkaas]

Vitamin C can be taken by pill you know.
Your immune system won't be boosted more if you eat more vitamin C. If the Vitamin C is not used, you'll just pee it out.

[Mr187canada]

I am not talking about vitamin C you do realize blueberries / pomegranates are some of the most rich fruits to boost your immune system and neither are Vitamin C.

[spuitkaas]

What kind of nutrition also boost your immune system? Blue berries and pomegranates are just known for their high level of vitamin C, which I already explained, doesn't work if you take more of it than needed.

[marksmith108]

the nutrition and carbs that fruit provide are worth the sugar that comes along with it. Sugar is not bad in moderation, especially when it comes with the benefits previously listed.

The healthy carbs and quick jolt of energy it provides are perfect for starting the day or for preparing for a physically demanding activity like exercise or sports.

The sugars in fruits are fine, the sugars in cakes, candies, and desserts are not as they have no nutritional benefit whatsoever.

[spuitkaas]

Every sort of sugar will eventually be broken down to glucoses (fruit sugar). Why is direct glucoses better for you than other kind of sugar.
Also, what kind of nutritions?

[marksmith108]

The nutrition info is something you can Google. I'm not gonna type it all out for you.

As for the sugar, even though it's necessarily healthy for you, it does provide a good source of immediate energy which is very practical for physical activities. Only time that sugar is going to not be good for you is if you're not active at all because then the body will decide it doesn't need the energy and just stores it as fat.

[Tractorbeam]

Man was made to eat fruit.
He hasn't got the claws to dig vegetables, or the snout like a pig.
He doesn't have the teeth of a carnivore. He doesn't have the strong stomach acid of a carnivore either, like a dog has.

What's left? Fruit, nuts, berries, mushrooms and grains.

[spuitkaas]

Just because we're meant to eat it, doesn't mean it's more healthy right.
Just like we used to eat raw food, but people started to cook food and now our stomaches are used to it. Just like food we're eating now.

[MyNameIsJonas]

Diet it 100% dependent on individual and lifestyle, but everyone should have some fruit in their diet.

IF you workout regularly the exercise will exhaust your blood sugar and drop insulin levels, which is why fruit can naturally regulate it. What are vibers? Vitamin C is just one of the many vitamins in fruits. Calories are useful if for instance you need energy. Do you run, swim or bike?

[been_waiting]

www.nerdfitness.com/.../

If you eat proper servings I think the benefits outweigh the sugar content.

[spuitkaas]

Great site! I've looked up some other sites and those were just talking about some things, which I already could outknowlegde with my highschool biology class knowledge. I really thought for a moment that people and dietists really don't know what they're doing (that's why I asked this question), but this site makes some really good points. Thanks

[been_waiting]

You're welcome! moderation is always key lol

[martyfellow]

Relatively low in calories, high in nutrition, and fruit makes you feel you've eaten a lot because of the high volume (mostly water).

[spuitkaas]

I just said that's not entirely true. Fruit contains lots of sugar and so a lot of calories and what nutrition can be gained from fruit and not from something else without a lot of sugar or fat?
I do agree with the water part, but isn't it better to just drink a glass of water?

[martyfellow]

Fruit does have sugar, but also a lot of vitamins and other nutrients. Overall, it's better than hamburgers or pizza, in terms of calories/nutrition ratio, and also more satisfying, so you aren't still hungry after eating it.

That's why a lot of the more reasonable diet regimens recommend it. You have to have SOME calories, after all, in order to exist.!

[spuitkaas]

Yes, but those vitamins (mainly vitamin C) is something nobody lacks of and if you get more, you just pee it out.
And because it contains so much sugar, you'll actually feel hungry after eating it, because your insuline level raised. It might be better than hamburgers, but most things are really healthier than hamburgers. Why especially fruit?
You'll always receive calories, bwcause you can't just eat nothing.

[martyfellow]

Most people find that they aren't hungry after eating fruit, that's the major reason most diets recommend it. Of course, not infinite amounts, every diet includes only a certain amount of anything..

[spuitkaas]

That's just what I'm asking about. Some diets like weight watchers who work with as called 'ProPoints' say fruit has 0 ProPoints, so you can eat infinite amount of fruit. Other diets do the same and that's what I think is weird, because fruit is not all that healthy.
It's more that when you ate an apple, you might feel satisfied after that, but an hour later you'll feel hungry again, because of the sugar. If you ate something equal amount of calories, but less sugar, you wouldn't feel hungry after a hour, so why do they recommend to eat fruit? It will make dieting only more difficult.

[martyfellow]

Yes, exactly, because WEight Watchers knows that people aren't likely to gorge themselves on fruit, because it tends to 'fill you up' pretty quickly, with all the water volume it has... so they don't worry you'll get too many calories from it.

[Outofthegrey]

To get them to stop eating processed things. Half of it's a mind game.

[spuitkaas]

What's wrong with processed food?

[Outofthegrey]

The fact that it's processed. If it's still real food, I'm good. But soda doesn't have a single thing in it that wasn't designed. Processed foods are naturally high in sugar and HFCS, it's designed to be addictive, means eating chemical coloring, flavoring, preservatives, and texturants, high in refined carbs, low in nutrients, low in fiber, is digested much faster, and high in trans fat.

[Ulyss]

Fruits contain healthy sugars that we need just don't over eat it

[spuitkaas]

Sugar is never really healthy. Sugar is only used as fuel for your body, but protein can also be used as a fuel and protein can not be storaged in your body as fat, sugar can.

[Starry_Night93]

Someone did their homework in school haha!

I guess it's just one of those things where people automatically assume is healthy although they do not know much about it.

[spuitkaas]

Yes I think so too. People think fruit -> vitamin -> healthy.

[Starry_Night93]

Yeah. The media is always telling people to eat fruits because it's healthy, so this has become like a norm.

[JackKerouac77]

Because the fiber in fruit is good for you as well, along with the vitamins.

[Nexus5]

Because they give you more energy and less fat.

They are healthy after all.

[Everyone_Is_Ugly]

So, you don't end up ugly like me... I'm so ugly