ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

The Truth About Fruit

Updated on January 18, 2013

Information on Fruit That Everyone Avoids and Refuses to Recognize as Truth

As small children, we have all been told, “an apple a day, keeps the doctor away”. So, ever since we were small, we would assume the consumption of apples, alongside other fruits, is a healthy choice and alternative to sugary treats and snacks. This is not necessarily true. Fruit does have essential and necessary antioxidants, vitamins and minerals necessary for healthy growth and development, while preventing illness and promoting a strong immune system, but fruit is also loaded with sugar.

I know what your thinking, “but it's natural sugar” and you would be correct. Yes, fruit does contain natural sugars, but sugar is sugar, whether it is natural or created by man. Just because the sugar found in fruit is natural, doesn't mean we can consume it in large quantities. Even though it is an alternative to sweets, treats, sodas, and candy bars, it does not necessarily mean it is healthy to eat a large amount of fruit throughout the day.

Do not get me wrong, by no means am I saying fruit is unhealthy and should not be consumed at all, but I am saying fruit is unhealthy when consumed in large quantities in a single sitting. There is a specific time of day that fruit should be consumed to avoid health problems for the future.

Would you eat a candy bar for dinner? Probably not, so why are you reaching for that banana?

Fruit should only be consumed early in the morning, when your body's glucose levels are at it's all time low. Eating fruit for breakfast is a healthy choice. During sleep our body uses glucose to fuel the brain, and due to this, upon awakening, our body's glucose levels are extremely low, and need to be refilled. So when you eat fruit in the morning, the sugar glucose will be properly used to fuel your body, muscles, and organs and will not be stored in the body as excess and unwanted fat.

Another great, and acceptable time to eat fruit, is right before a high intensity workout or activity that is challenging on the body. Eating fruit right before a grueling and challenging physical activity will not only give you sustainable energy needed for such, but the glucose released will be used to aid in flooding protein into your muscles, creating necessary strength and endurance. All the while aiding your muscles in growth and development.

Eating fruit late at night or even mid-day when you are the least active, and when your glucose levels are normal or high, can be destructive to your diet, weight, and overall health. Since sugar is the main cause for obesity and diabetes, people should realize that fruit can contribute to these statistics and factors. Some fruits have higher sugar content than others, but the reality is, is that all fruit contains sugar, and everyone should moderate and control their sugar level intake on a regular basis to avoid health issues later on in life.

Sugar found in fruit, just like a candy bar, can cause obesity, diabetes, and other health issues. Too much sugar in ones diet causes a surge in glucose, spiking insulin levels, and ultimately causing the body to store access glucose as fat.

Levels of Sugar

Fruits with Low to Moderate Levels of Sugar
Fruits with High Levels of Sugar
Blackberries
Bananas
Raspberries
Figs
Grapefruit
Grapes
Lemons
Pomegranates
Limes
Mangoes
Rhubarb
Cherries
Cranberries
Oranges
Strawberries
Kiwifruit
Watermelon
Plums
Peaches
Pineapples
Apples
 
Apricots
 
Cantaloupe
 
Honeydew Melon
 

Please note: some fruits may not be listed.

In Conclusion

Everyone wants to be able to eat what they want, when they want to eat it, but frankly, if you want to keep your weight and health in check, that is just not the case. In moderation fruit can be very beneficial and healthy, but if abused and consumed regularly in large quantities, fruit, just as with Twinkies, can cause negative health effects. So, if your going to eat an apple a day, to try to keep the doctor away, make sure you consume that apple first thing in the morning, or before grueling physical activity, otherwise, that apple may just be the cause for your next doctors visit.

Comments

    0 of 8192 characters used
    Post Comment

    • nochance profile image

      Chloe Davis Smith 4 years ago from Duluth, MN

      I was a little skeptical when I read this hub's summary. But you provided some very good information and points, definitely voted up.

      I've been trying to eat healthier and that includes eating more fruit. Now I know when I should be eating them and which ones have the lower sugar content. Luckily a lot of my favorites fall into that category. :)

    • ripplemaker profile image

      Michelle Simtoco 4 years ago from Cebu, Philippines

      You know I never really thought about fruit being 'bad' until I went with my mom to a doctor. Being diabetic, the doctor did tell her to cut down on her fruit intake esp. those on your list with high sugar content. She could eat but of limited quantity only. Thanks for sharing this info.

      Congratulations on your Hubnuggets nomination. Check it out by clicking on this link https://hubpages.com/community/Hubnugget-Wars Love and blessings to our health.

    • Patkay profile image

      Patrick Kamau 4 years ago from Nairobi, Kenya

      Thanks for sharing this. I was not aware there are specific times for taking fruits. I usualy avoid taking them in the mornings, so I have not been making a wise decision. I hope to follow your advice from now onwards.

    • BlissfulWriter profile image

      BlissfulWriter 4 years ago

      I am sharing this hub because I agree that fruits should be consumed in moderation. People should consume more vegetables instead of fruits. If one is to consume fruit, berries are the healthiest of all the fruits: https://hubpages.com/health/Berries-Are-the-Health...

      Choose the fruits that are lower in fructose to glucose ratio. Table sugar is half glucose and half fructose, it is the fructose that is the harmful part.

    • travel_man1971 profile image

      Ireno Alcala 4 years ago from Bicol, Philippines

      I agree with Blissful Writer. Berries are the healthiest of all fruits. Wild berries abound in the mountains, here in the Philippines, especially in Benguet at the northern part of the country.

    • Camille Harris profile image

      Camille H 4 years ago from SF Bay Area

      This is really helpful for me, particularly the information about when to consume fruit. I'm not a huge fruit person as it is, and this Hub essentially confirms that it's OK and eating fruit in moderation is the best way to consume it. Thanks for this very digestible Hub :)

    • AlexK2009 profile image

      AlexK2009 4 years ago from Edinburgh, Scotland

      Interesting Information. I suspect natural sugars in fruits are much healthier then refined sugars. One problem with sugar I am told is that it gives you an artificial energy boost after which you crash.

      I also find that late at night I instinctively avoid fruit as it is not filling, but in the day it fills me up. Strange.

    • Robert Kernodle profile image

      Robert Kernodle 4 years ago

      Apple - 95 calories ....... 3 apples = 300 calories

      Banana - 100 calories ...... 3 bananas = 300 calories

      Cherry - roughly 3 calories ....... 20 cherries = less than 60 calories

      Fig - 10 calories ....... 10 figs = 100 calories

      Grape - 3 calories ....... 30 grapes = less than 100 calories

      Mango (WHOLE) - 130 calories ....... 3 mangos = 390 calories

      Orange -35 calories ...... 10 oranges = 300 calories

      Pineapple (WHOLE) - 452 calories ....... 1/2 whole pineapple = 226

      Plum - 25 calories ...... 10 plumd =250 calories

      Fruits are mostly water and fiber.

      What is excessive consumption of fruits? By the time most people reach a level that could be called excessive, the water and fiber content has already filled up the appetite.

      Consequently, this Hubpages article seems to be a needless scare.

    • JamiJay profile image
      Author

      Jami Johnson 4 years ago from Somewhere amongst the trees in Vermont.

      Robert, My intention was not to scare people nor was it to say that fruits are not to be consumed at all. My intention was only to inform the public that fruits are healthier when consumed at these times, what fruits were lowest in sugar content (not calories), and that fruit, just like other sugars, can cause health problems if consumed in large quantities. One always has freedom of will and can do whatever they please with such info.

      By consuming too much sugar, whether or not it is natural, is unhealthy, for many reasons. One can eat an excessive amount of sugar, even if they only consume natural sugars found in fruit.

      However, I do appreciate the information you have provided on the calories found in fruit. My focus was more on sugar levels found in certain fruits and not the calorie levels.

    • Just For Fun profile image

      Just For Fun 4 years ago from Pennsylvania, USA

      Hi JamiJay. Respectfully, Robert is right. You need to define "large quantities" of fruit. Your article leaves the impression that even just 3 or 4 pieces of fruit a day is bad. I eat 3 red apples a day, even at night. It's low in calories and I no longer have a sweet tooth for high calorie junk food, the real villain. In my humble opinion you're better off limiting your bread, fruit JUICE, and junk food intake, not fruit.

      Disclaimer: Not a licensed professional. Just a 30 yr. old male at roughly 13% body fat (Jackson/Pollack 3 method), which is considered "athletic".

    • JamiJay profile image
      Author

      Jami Johnson 4 years ago from Somewhere amongst the trees in Vermont.

      Just For Fun, I respect your comments.

      I did not intend to give such impression.

      I try to consume less than 50g of sugar per day. And 1 banana has approximately 14g of sugar, therefore, if I at 4 bananas in one day, I would have consumed approximately 56g of sugar, 6g more than I would want to consume for my particular body type and lifestyle choice (if I ate more fruit on top of that my sugar levels would be even higher for the day).

      If one wants to consume more sugar/fruit than their daily limit, I recommend doing it in the morning and pre/post workout.

      This is just my educated opinion.

      There are some details I omitted. I will try to edit this article to include what excess intake would be.

      Thanks for all the feedback!

    • Robert Kernodle profile image

      Robert Kernodle 4 years ago

      I gave up counting calories years and years ago. The whole premise of calorie counting is fatally flawed.

      I was a dance and fitness instructor for over fifteen years. Even after a stroke (caused by a genetic flaw, ironically) two years ago, my body fat is minimal and my resting heart rate is in the 40's. There are many more critical focal points, besides concern over excessive fruit consumption, that insure lifelong health

      Every day this week, I have started the morning with a handful of mixed nuts (excluding peanuts) and a bowl of fresh mixed fruit with a little honey, including about 12 cherries, an orange, and a banana.

      I NEVER drink softdrinks, ONLY distilled water, and I eat fruit religiously everyday, occasionally multiple times a day, EVEN AT NIGHT, EVEN A BANANA.

      The bulk of fruit, caused by its fiber and water content, takes up space in your stomach and gives you a filled-up feeling. Some people even recommend eating a piece of fruit before meals, because of this very reason, which can prevent you from overeating.

    • JamiJay profile image
      Author

      Jami Johnson 4 years ago from Somewhere amongst the trees in Vermont.

      Thanks for the information. That is something I did not take into consideration.

      Healthy eating has been a passion of mine for years, and I love researching and learning more about nutrition and health.

      Type two diabetes runs in my family, and those family members that have developed diabetes have been told (by their doctors) to moderate their fruit intake because of the sugar levels (so if they do consume fruit it is more likely to a be a type of berry, since they have lower sugar levels than citrus fruits).

      Since so many of my family members (on both sides) have developed diabetes, I have been very conscious lately about my personal sugar intake, and that includes fruit. I personally only eat it in the mornings, and very rarely, but that has been my personal lifestyle choice.

      Thanks for the info you have provided and the great feedback. I will love to learn more and update the info I have here.

    • Michael J Cobb profile image

      Michael J Cobb 4 years ago from Chicago, Illinois

      I read this today and have already made changes. Thank you.

    • catgypsy profile image

      catgypsy 4 years ago from the South

      Great hub! I have always thought that way about fruit...that too much is not good. Very informative writing...good job and interesting topic!

    • Alina R profile image

      Alina R 4 years ago from Toronto, Canada

      Great hub! I like to eat a variety of fruit, however I wouldn't call fruits "candy bar". There are lots of vitamins and nutrients in fruit. What is a good amount of fruit in a diet? I am not sure, I think it depends. For some maybe 3 - 4 pieces of fruit a day? Whatever is in season tends to taste much better.

    • Robert Kernodle profile image

      Robert Kernodle 4 years ago

      JamiJay,

      I appreciate your consciousness about diabetes and sugar intake, but I still feel that this article casts a negative light on a valuable dietary choice that too many people already have too many excuses to avoid.

      Fruit is not the first thing to avoid. Fruit juice, on the other hand, is another matter. Your focus is righty on target with most fruit juices, because the juicing process concentrates fruit sugar to a level that does NOT exist in whole, individual pieces of fruit.

      Also, a bit of healthy fat, like in nuts, eaten near the time of eating the fruit, mediates the sugar response. Cheese can mediate too. Cheese and fruit combos are a common sight at catered events. There is a reason for this.

      May I suggest that the truth about fruit is that we can use fruit as another scapegoat to divert our focus from the more critical issue, which is blance, proportion, and harmony in the decisions and behaviors of our entire lives. We best arrive at such balance, proportion, and harmony, NOT by way of numerical measurements, but by way of sensual judgements, perceptual observations, and trained consistencies in our biological, bodily behaviors. We acieve these qualities through conditioned reflexes, NOT through mechanical measures. Numbers can assist us at the start of a lifestyle change, but, in the long run, numbers cannot achieve the results. We have to feel and sense our ways to health.

    • Robert Kernodle profile image

      Robert Kernodle 4 years ago

      You might be interested in the following article:

      http://www.fredericpatenaude.com/blog/?p=173

    • JamiJay profile image
      Author

      Jami Johnson 4 years ago from Somewhere amongst the trees in Vermont.

      I appreciate your opinions and views, I just, respectfully disagree.

      I do not believe fruit to be necessary or essential in one's diet.

      There are many other food options available to ensure daily requirements for vitamins, minerals, and fiber to be met, other than fruit, such as vegetables.

      I believe the staples in anyone's diet should be a source of good protein, healthy fats, and complex carbohydrates (fruit is considered to be a simple carbohydrate since it breaks down into glucose at a much faster rate, than complex carbs, such as, oats or sweet potato).

      I do believe, however, that all sources of sugar can be avoided EXCEPT for the certain times of the day that one is the most active.

      Pre/post workout is essential for fruit and sugar intake since the spike in glucose actually helps aid protein into the muscles. Helping build stronger muscle tone.

      Also, the morning is more essential for fruit consumption because (as stated above) it helps flood protein into your muscles ending the catabolic state your body goes through during sleep (the breakdown of muscle). By eating fruit, a good source of quick digesting protein, and a healthy fat (such as eggs) for breakfast will ensure the cease of muscle breakdown.

      During the night, where one is mostly likely to be the least active is not an essential time for fruit consumption because the sugar in fruit will most likely be stored in the body as fat, due to a lack of activity (if you are most active at night than eating fruit at those times would be essential).

      I think we can agree to disagree. Thanks for providing some great info, a good debate, and a different point of view.

    • JamiJay profile image
      Author

      Jami Johnson 4 years ago from Somewhere amongst the trees in Vermont.

      That is a good article to read, thanks for sharing.

    • Robert Kernodle profile image

      Robert Kernodle 4 years ago

      The link I posted to the article with a finding opposing yours states plainly that eating large quantities of fruits did NOT spike blood sugar levels in a test subject, no matter how much fruit the test subject ate in a day.

      This empirical finding (i.e, real world test) tends to negate what you have written.

      The facts do not lie, no matter what your thinking leads you to believe.

      This topic is obviosly more controversial than I realized.

      As for "agreeing to disagree", I have never liked this saying. Such use of words is overly contrived and redundant. We simply disagree. Period. And I would speak even more strongly by saying that clear evidence supports the proposition that fruit cannot pose any significant risk to health. Furthermore, to downplay its dietary role completely, as you have done in your most recent reply (i.e., "I do not believe fruit to be necessary or essential in one's diet.") borders on nutritional pseudoscience.

      As I said, this topic appears to be a bit more controversial than I realized, so I am game to argue it as such, as I have argued other controversial issues, such as human-caused global warming.

      You inspired me to read up on this fruit issue, so thanks.

      Robert

    • Robert Kernodle profile image

      Robert Kernodle 4 years ago

      I can't wait for an article about excessive consumption of water -- there is such a thing, you know -- or excessive breathing of air -- it's called "hyperventillation", as we all know. But are these even remote health threats to people in general?

      Again, not to be disrespectful, I believe that a well-intending focus can sometimes go askew.

    • JamiJay profile image
      Author

      Jami Johnson 4 years ago from Somewhere amongst the trees in Vermont.

      I always like to hear the opposing side to any of my arguments, so thank you for sharing your thoughts. Every argument has two sides (unless it would not be considered an argument) and you had some very good points on the opposing view.

      There is always something to learn from from a good debate such as this.

    • catgypsy profile image

      catgypsy 4 years ago from the South

      Wow, I can't believe the responses this has gotten! I think what Jami

      Jay was saying is if you are concerned about how much sugar you are consuming, for whatever reason, you need to remember that fruit is high in sugar. It's like people who, when asked if they drink, say "oh, only wine" like that doesn't count! I could be wrong and I hope JamiJay corrects me if I am, but I don't think she was saying eating fruit is bad for you. Anyway, just my two cents worth!

    • JamiJay profile image
      Author

      Jami Johnson 4 years ago from Somewhere amongst the trees in Vermont.

      Catgypsy, that is exactly what I was trying to say! Thanks so much for putting it into simpler terms!

    • catgypsy profile image

      catgypsy 4 years ago from the South

      Your welcome. And I agree with you, by the way!

    • Robert Kernodle profile image

      Robert Kernodle 4 years ago

      FROM http://www.fredericpatenaude.com/blog/?p=173 , we read:

      "In reality, in a fairly healthy individual, blood sugar will remain stable no matter how much fruit is eaten. I have tested this myself by testing my blood sugar throughout the day, and I found that it didn’t matter how many bananas I ate: my blood sugar remained normal throughout the day. In fact, even when I eat more than 20 bananas in a day (which I do regularly), my blood sugar stays absolutely normal."

      Hence, my point is that using charged language such as "The Truth About Fruit" invokes a reader to consider the antithesis of truth, which is the falsehood that such a truth might supposedly correct.

      This dramatic use of language to create a catchy title, while displaying effective creative writing, nonetheless casts a NEGATIVE light on fruit that facts seem to indicate is unjustified.

      If many people are already challenged to eat any fruit at all, then why offer them further deterrents like "be careful how much fruit you eat"?

    • Tyasin profile image

      Tyasin 4 years ago from NY

      Informative article about the glucose stores upon awakening and how it's used before high intensity physical activity. However, I do think that the title is a little misleading - that somehow fruit isn't as good for us as we have been led to believe. Although I don't think that was your intention.

      I believe that fruit provides essential nutrients and antioxidants, but that consuming too much fruit can lead to excessive amounts of sugar in the body and therefor an imbalance. Too much of anything is essentially unhealthy.

      Another reason to eat fruit in the morning verses other times throughout the day is due to it's short transit time through the digestive system. Fruit takes approximately one hour to completely digest upon consumption. When we eat fruit once we have consumed carbohydrates and proteins, which take several hours to digest, it can lead to gas and feelings of sluggishness because it can't exit the body.

    • Beata Stasak profile image

      Beata Stasak 4 years ago from Western Australia

      Moderation is the key, just like in everything, thank you for an interesting hub:)

    • juicingforhealth profile image

      juicingforhealth 4 years ago from Spain

      I get what your saying, BUT, if the choice was a candy bar or an apple, it would be an apple every time for me, no matter what the time of day. The apple (and other fruit) have just too many other benefits to ignore them. Vitamins, minerals, antioxidants, fibre, enzymes, phytochemicals, etc.

      As for whether fruit eaten in excess is bad for you. I often go on a week of fruit and raw vegetables and consume 10+ pieces of fruit a day. By the end of the week I not only feel great, but have usually lost a couple of pounds as well.

      One thing I would say though, is if you eat a lot of fruit, brush your teeth more frequently.

    • rahul0324 profile image

      Jessee R 4 years ago from Gurgaon, India

      Very useful information... I did not think that the time of diet would affect in such a way....

      I will take care now...

      Up and shared

    Click to Rate This Article