Researchers say: Quantity is important, and there are warnings for fruit as food choices, which is why

Fruits are widely considered healthy foods – but are there too many things?

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

Nick Norwitz, who holds a PhD in Metabolic Health and is currently completing a medical degree, weighs the benefits and risks of eating large quantities of different types of fruit. (See the video at the top of this article.)

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“Fruits are ‘natural, therefore healthy’ and ‘sugar, so unhealthy blanket statements are harmful and oversimplified,” he told Fox News Digital.

“Different fruits have different traits that interact with the unique traits of the individual,” he continued. “I made this video so that people can make smarter choices about their fruit intake.”

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

“All fruits are suitable for a healthy diet in moderation.”

He noted that the highest fructose fruit is mango, and a whole mango contains about 30 grams of fructose.

“Other high-fruit candies include Jack fruit, grapes and watermelons,” Nowitz noted.

Some low-fructose fruits include berries, kiwis, citrus fruits and non-sweetened fruits, low-carb fruits such as coconut, avocado and olives.

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Nowitz noted that evaluating the health effects of fruits is “surprisingly difficult”.

“This is largely due to the existence of healthy user bias in large-scale epidemiological studies where people who eat more fruit tend to lead healthier lifestyles,” he said in the video.

Harvard University researcher Nick Norwitz (left) set out to explore the nutritional nuances of this popular food community. (Nick Norwitz/Istock)

He pointed out that context is also important.

“For example, athletes with bananas before or after running or generally healthy people are very different from those with diabetes who cut bananas into brown sugar oatmeal in the morning,” he said.

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Nowitz notes that if fresh fruit replaces unhealthy foods like juice, candies, and donuts, one can expect to see something beneficial, “but that doesn’t mean fruit intake is metabolically optimal in all cases, nor does it mean a bowl of fruit is healthier than eggs and bacon, or healthier than cheese.”

The researchers noted that different fruits also have different vitamin and mineral profiles.

Nutritionist weight

Theresa Gentile, a registered dietitian in New York, spokesperson for the School of Nutrition and Diet, and overall, fruit is a healthy food.

“All fruits can be moderately suited to a healthy diet,” she told Fox News Digital. “In a diet that doesn’t exceed calories in a day, the natural fructose in the fruit is a positive, healthy ingredient.”

A nutritionist told Fox News Digital that it is full of essential nutrients such as vitamin C, potassium, fiber and antioxidants that support immune function and heart health and reduce inflammation. ” (iStock)

USDA Fruit Consumption Guidelines About 2 cups a day.

“Fruits have fiber, vitamins and minerals that are usually exhausted in the U.S. diet,” Gentile added.

According to experts, the fructose in the fruit is different from the fructose in many processed foods.

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“Natural fructose is absorbed from the gastrointestinal tract through a different mechanism than glucose – it does not require insulin released from the pancreas to absorb it,” she said.

“This means fructose doesn’t immediately affect blood sugar levels like glucose.”

However, dietitians point out that eating too much fructose may have other negative effects on metabolism.

“Most of the fructose in the American diet comes from not fresh fruit, but from high fructose corn syrup and sugary sugar.”

“Fructose is highly reactive and can help the formation of harmful compounds in the body, which may play a role in aging and certain diseases,” she told Fox News Digital.

“Most of the fructose in the American diet comes from not fresh fruits, but from added sugars such as high-fructose corn syrup and sugary sugars that are often found in soft drinks and candies.”

The highest fructose fruit is mango, and the whole mango contains about 30 grams of fructose. (iStock)

Michelle Routstein, a registered dietitian in New York City who specializes in heart disease, agrees that fruit health.

“It’s full of essential nutrients such as vitamin C, potassium, fiber and antioxidants that support immune function and heart health and reduce inflammation,” she told Fox News Digital.

“Fruits also contain unique polyphenols that can protect against chronic diseases such as heart disease.”

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Since the fruit does contain natural sugar, Rutherstein said it is important to pay attention to the portion size, and people are advised to stick to 1.5 to 2 cups a day.

Erin Palinski-Wade, author of the 2-Day Diabetes Diet and New Jersey-based dietitian, echoes the numerous health benefits fruits can provide, with essential nutrients, fiber and antioxidants that can reduce the risk of certain diseases.

“However, if consumed high, any food can lead to an overall dietary imbalance,” she told Fox News Digital.

“If you choose to eat only foods that contain protein, good fats, and other essential nutrients, this can lead to dietary imbalance and potential nutritional deficiency.”

Are some fruits healthier than others?

According to Palinski-Wade, while all fruits provide health benefits, some provide higher levels of beneficial nutrients and antioxidants.

“Berries, for example, contain high levels of antioxidants, and blueberries are associated with many cognitive health benefits,” she told Fox News Digital.

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“Avocados are rich in fat and are associated with many benefits, including improved prognosis in people at risk of type 2 diabetes.”

Palinski-Wade also calls “miracle berries” a compound that contains high levels of antioxidants and changes the sour taste, which can preserve them as sweet and make it easier to reduce sugar added to your diet.

“If consumed high, any food can lead to an overall dietary imbalance.”

She added: “Kiwifruit and Tart Cherries are also associated with improvements in sleep quality and quantity in people with insomnia.”

“Fruit selection should be based on personal preferences, lifestyle and health needs,” said a nutritionist. (iStock)

Rutherstein notes that certain fruits may be more suitable for certain dietary needs.

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

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“The focus should be on diversity, portion control and pairing fruits with other heart-healthy foods rather than demonizing any particular fruit.”

See more Nick Norwitz’s food research videos here.