Doctors warn that following fruit diets for an extended period of time can pose serious health risks, such as nutritional deficiencies or fatty liver diseases, as a result of high fructose intake and spikes in blood sugar. Fruit diets are becoming increasingly popular on social media, with claims of weight loss, natural detox benefits, improved digestion, and clear skin. The fruit-only diet, also known as the fruitarian diet, consists of eating only fruits for at least three days in a row. It can last up to a week, and nuts and seeds can be used as midday snacks. advantages of a fruitarian diet Fruits are low in calories and fat and naturally sweet. Because they contain a lot of vitamins, fiber, and antioxidants, doctors say that they can be good for our health when eaten in the right amounts and as part of a balanced meal. “Eating fruits alongside a balanced meal can aid in weight management by reducing hunger, curbing sugar cravings, and boosting metabolism,” says Dr. Debmalya Sanyal, consultant endocrinologist at the Rabindranath Tagore International Institute of Cardiac Science, Kolkata. A healthier alternative to processed snacks is a bowl of mixed fruit, an apple, or a slice of papaya. A diet high in fruits and sugar Fructose is abundant in fruits, and fiber in whole fruits slows the absorption of sugar. However, eating too many of them at once can result in fatty liver disease due to an excessive liver accumulation of fructose. Dr. Sanyal adds, “When the intake of fructose increases in our body, it could also lead to obesity, inflammation, and affect the metabolic rate.” Even though whole fruits contain fiber, eating a lot of them can cause rapid changes in blood sugar, especially in people who are prediabetic or diabetic. As a result, experts recommend snacking on fruits between meals. Role of glycemic index in a fruit diet.
Starch is transformed into simple sugars as fruits ripen, raising their glycemic index. “Apples have a low GI [glycemic index], whereas bananas and mangoes can have high GI and calories, especially when they are very ripe,” says Payal Sharma, chief dietitian, Dharamshila Narayana Superspeciality Hospital, Delhi.
Sharma goes on to say that it’s best to eat fruits whole rather than in smoothies, juices, or milkshakes. This is because whole fruits contain fewer calories and result in slower sugar absorption.
Nowadays, hybrid varieties of fruits are bred for improved sweetness, size, shelf life, and aesthetic appeal. Although these hybrid fruits aren’t necessarily bad for you, their higher sugar content can make you eat more fructose. Bananas contain a lot of potassium, so it is not safe to eat more than three of them. Mangoes are high in sugar, so eating too many of them can cause your blood sugar to rise. Too many citrus fruits like oranges can irritate your stomach,” says Dr Sanyal.
hormonal effects and nutritional deficiencies The fruitarian diet alone does not provide sufficient protein, iron, omega-3 fatty acids, or fat-soluble vitamins. A dietary imbalance can also result from relying solely on a single fruit throughout the day. According to Payal, “we see individuals with iron deficiencies, B12 deficiencies, and inadequate protein in extreme diets such as this.” Protein is necessary for maintaining muscle, functioning the immune system, and producing hormones. Dr. Sanyal adds that a diet high in carbohydrates may cause hormonal imbalance. “A very high carbohydrate intake with little protein or fat can cause hormonal changes and, in some people, affect menstrual cycles or testosterone levels. It is essential to adhere to the plate rule, which states that one quarter of the plate should be filled with proteins, one quarter with grains or starchy foods, and the remaining quarter with vegetables that are high in fiber. Dr. Sanyal asserts, “Add a bowl of fruits, as it would lead us to healthy eating.”
