People who eat a lot of fruits and juices should be careful and be aware of the dangers lurking along the way if such a diet is followed for better health and immunity.
Fruits are generally part of a healthy diet. In the meanwhile fruit juices are also a habit of many. They contain fructose which is both beneficial and harmful.
Fructose is a natural sugar found in fruits, honey, and some vegetables. Fructose in fruits is healthy when used in moderation. Along with fiber, vitamins, and antioxidants, the sugar in fruits also gets into the body.
But if you consume more fruits, dried fruits, and juices, sweets will backfire. The body decides to store the excess fructose fat in the liver. Fatty liver is the result of excess fat accumulation in the liver. Nutritionists say that fatty liver is one of the main causes of alcoholism in many people who do not even touch alcohol.
Fruit is not the only villain in this regard. Excess fructose can lead to insulin resistance. It can also lead to obesity and an increase in LDL cholesterol. Many people rely on more fruits and juices instead of rice and sweets to better health and avoid obesity. But the truth is that the result will be the opposite.
Canned and carbonated fruit juices are more harmful. Since children are generally fans of these drinks, they can also lead to obesity and type one diabetes.
But those who consume fruits and juices in moderation need not fear. Health experts say that up to about 80 grams of fructose per day is safe. Briefly, it is important to know the amount of fructose in fruits.
The fructose content of commonly used fruits:
16.2 g of mango (medium)
Orange (Medium) 6.1 g
11.3 g of watermelon (one piece)
6.7 g of papaya (one piece)
Bananas (Medium) 7.1 g
Apples (medium) 9.5 g
1.1 g per medium (medium)
Passionfruit 1.3 g
3.8 g of strawberries (4–5 count)
4.0 g of pineapple (small piece)
12.4 g of grapes (one cup)
12.4 g of raisins (quarter cup)
0 g of lemon
(Undoubtedly, lemon is also a fruit)