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Hey Wildlings!

As you all know, I love fruit—and so does my family. You probably know, too, that fruit is rich in fiber and antioxidants, has anti-inflammatory properties and may be linked to cancer prevention. 

So, is it possible to overdo it?

Let’s explore that.

Some medical and health professionals have expressed concerns about the sugar contained in fruit. To test if those concerns were valid, researchers conducted a randomized study of diabetics in which one group received instructions to eat at least two pieces of fruit per day, and the other group was told to eat no more than two pieces of fruit per day. 

The group that reduced their fruit intake experienced no benefit whatsoever over the group that increased their consumption—implying that fruit sugar does not negatively impact health in diabetics.

Further new research suggests that low doses of fructose (from, for example, eating a piece of fruit with every meal) might help lower blood sugar. In fact, as a Harvard Health Letter clarifies, sugar and fructose only become toxic for our bodies when they are additives. The natural sugar contained in fruit, on the other hand, is safe and healthy in any quantity.

Really, in any quantity. Recently, researchers gave seventeen test subjects twenty servings of fruit per day. Obviously this diet was ridiculously high in fructose—like, 200 grams a day high (that’s a few liters of soda in sugar!). And yet…they didn’t observe any negative effects on blood pressure, insulin levels or body weight. This diet was maintained over three to six months. 

There is even positive effects of this level of fruit consumption on weight and cholesterol levels. A recent variation on that study put test subjects on the twenty-servings-of-fruit-per-day diet and measured as much a 38 point drop in cholesterol after a few weeks.

Amazing, hey? So, how much fruit can we consume today and still be healthy?

As much as you want, gorgeous, wild readers.

Fruit is my staple, and it’s what I recommend to you as a core staple of your diet, too. I believe a fruit-based diet is the healthiest, most enlightening and kindest diet on the planet. Fruits literally drop to the ground for us to eat at the ripest moment. It smells and looks so tantalizingly delicious because we are meant to eat it. It has all the nutrients and calories we need—in the perfect quantity and balance.

Is it possible to eat too much fruit? Nope, it is not—enjoy your meal!

There’s more to know about the plant-based lifestyle! Learn how to achieve your healthiest life and sexiest body—check out Wild Nutrition: Your 30-Day Revolution to Plant-Based Vitality today.

xx

Donna

Source:
J L Sievenpiper, L Chiavaroli, R J de Souza, A Mirrahimi, A I Cozma, V Ha, D D Wang, M E Yu, A J Carleton, J Beyene, M Di Buono, A L Jenkins, L A Leiter, T M Wolever, C W Kendall, D J Jenkins. ‘Catalytic’ doses of fructose may benefit glycaemic control without harming cardiometabolic risk factors: a small meta-analysis of randomised controlled feeding trials. Br J Nutr. 2012 Aug;108(3):418-23.
A S Christensen, L Viggers, K Hasselström, S Gregersen. Effect of fruit restriction on glycemic control in patients with type 2 diabetes–a randomized trial. Nutr J. 2013 Mar 5;12:29.
B C Blacker, S M Snyder, D L Eggett, T L Parker. Consumption of blueberries with a high-carbohydrate, low-fat breakfast decreases postprandial serum markers of oxidation. Br J Nutr. 2013 May;109(9):1670-7.
D S Ludwig. Examining the health effects of fructose. JAMA. 2013 Jul 3;310(1):33-4.
R H Lustig. Fructose: it’s “alcohol without the buzz”. Adv Nutr. 2013 Mar 1;4(2):226-35.
B J Meyer, E J de Bruin, D G Du Plessis, M van der Merwe, A C Meyer. Some biochemical effects of a mainly fruit diet in man. S Afr Med J. 1971 Mar 6;45(10):253-61.