The fruit as a food choice has a warning, says the researcher: the amount is important, here is why

The fruit is widely considered as a healthy food – But is there too much like too?

In a recent video, a Harvard researcher intends to explore the nutritional nuances of this popular food group.

Nick Norwitz, who has a doctorate in metabolic health and is currently finishing his doctor’s degree, weigh the benefits and risks of consuming large amounts of different types of fruits. (See the video at the top of this article).

Eating citrus linked to a lower risk of depression, the study finds

“The general statements that the fruit is’ natural and Therefore, healthy“And” it contains sugar and, therefore, unhealthy, “they are excessive harmful simplifications,” he told Fox News Digital.

“The different fruits have different properties that interact with unique characteristics of people,” he continued. “I made this video so that people could make more informed decisions about their fruits consumption.”

In the video, Norwitz focuses on the fruit content of the fruit, noting that fructose can be “metabolically harmful”, but points out that its negative effects depend on how it is metabolizes in the body.

“All fruits, in moderation, can fit into a healthy diet.”

He highest fruit in fructose The mango is, he said, with a complete handle that has about 30 grams of fructose.

“Other high fructose fruits include Jack Fruit, Grapes and Satermelon,” Norwitz said.

Some lower fructose fruits include berries, kiwi, citrus fruits and non -sweet fruits, low carbohydrates such as coconut, avocado and olives.

8 myths of carnivore diet discredited by the researcher

Norwitz said it is “surprisingly difficult” to evaluate the impact of health fruits.

“This is due in large part to the fact that in large -scale epidemiological studies, there is a healthy user bias, where those who eat more fruits tend to live in general healthier lifestyles“He said in the video.

The context also matters, he said.

“For example, an athlete or a generally healthy person who has a banana before a race or after a career is very different from a person with diabetes cutting a banana in his brown sugar oatmeal in the morning,” he said.

Eating a type of fruit could regularly reduce the risk of diabetes

If fresh fruit is replaced Unhealthy foods Like fruit juice, sweets and donuts, people can expect to see a benefit, Norwitz said: “But that does not mean that fruits intake is metabolically optimal in all circumstances, nor does it mean that a fruit bowl is a healthier breakfast than eggs and bacon, or a healthier dessert than cheese.”

The researcher said that different fruits also have different vitamin and mineral profiles.

Nutritionists weigh

Theresa Gentile, a dietitian registered in New York and spokesman for the Nutrition and Dietary Academy, declared that, in general, fruit is a healthy food.

“All fruits, in moderation, can fit into a healthy diet“She told Fox News Digital.” In a diet that does not exceed its calories during the day, natural fructose in fruit is a positive and healthy component. “

The USDA guide for fruits consumption is approximately 2 cups per day.

“The fruit has fiber, vitamins and minerals, which are often underlined in the American diet“Gentile added.

Fructose in the fruit is different from fructose in many processed foods, according to the expert.

Harvard Medicine student ate 720 eggs in a month, then shared the ‘fascinating’ results

“Natural fructose is absorbed from the gastrointestinal tract by a different mechanism from glucose: it does not require insulin that is released from the pancreas to be absorbed,” he said.

“This means that fructose does not immediately affect blood sugar levels such as glucose.”

The dietitian pointed out, however, that consuming too much fructose can have other negative effects on metabolism.

“The majority of fructose in the American diet does not come from fresh fruit, but from added sugars such as high -fructose corn syrup and table sugar.”

“Fructose is highly reactive and can contribute to the formation of harmful compounds in the body, which can play a paper in aging And certain diseases, “Digital’s Fox News told Fox.

“The majority of fructose in the American diet does not come from fresh fruit, but from aggregate sugars such as high corn syrup and table sugar, which are commonly found in soft drinks and sweets.”

Michelle Routhenstein, a dietitian recorded in New York City who specializes in heart disease, agreed that fruit is healthy.

“It is full of essential nutrients such as vitamin C, potassium, fiber and antioxidants, which support Immune function And heart health and reduce inflammation, “he told Fox News Digital.

“The fruit also contains unique polyphenols, which have protective benefits against chronic diseases such as heart disease.”

Click here to get the Fox News application

Because the fruit contains natural sugars, Routhenstein said that it is important to take into account the sizes of the portions, which recommends that people adhere to 1.5 to 2 cups per day.

Dietitian based in New Jersey, Erin Palinski-Wade, author of “2-day diabetes diet”, echoed that fruit can provide numerous health benefits, with essential nutrients, fiber and antioxidants that can reduce the risk of risk of Certain diseases.

“However, any food, if consumed at very high levels, can lead to an imbalance in the general diet,” he told Fox News Digital.

“If you choose to consume only fruit at the expense of eating foods that contain proteins, good fats and other essential nutrients, this can lead to an unbalanced diet and potential nutrient deficiencies.”

Are some healthier fruits than others?

While all fruits offer health benefits, some may offer higher levels of benefit nutrients and antioxidantsAccording to Palinski-Wade.

“For example, berries contain a high level of antioxidants, with blueberries linked to many cognitive health benefits,” he told Fox News Digital.

Click here to register in our lifestyle bulletin

“Avocados are rich in good fats and have been related to many benefits, including the best results for those who run the risk of developing Type 2 diabetes“

Palinski-Wade also called “miraculous berries” that contain high levels of antioxidants, as well as compounds that alter the taste of agrious foods, which allows them to be kept as sweets and makes it easier to reduce added sugar in the diet.

“Any food, if consumed at very high levels, can lead to an imbalance in the general diet.”

“Kiwifruit and Tart Berries have also been related to a better quality and amount of sleep in those experiencing insomnia“He added.

Routhenstein said some fruits may be more appropriate for certain dietary needs.

“Fruit options should be based on personal preferences, lifestyle and health needs,” he said.

For more lifestyle, visit www.foxnews.com/lifestyle

“The approach must be in the variety, portion control and pairing fruits with others Heart healthy foodsinstead of demonizing any specific fruit. “

See more of Nickitz Nickitz’s food research videos here.