Photo: Nicola Barts

Can you live off fruit alone?

The body cannot absorb the nutrients that it needs from fruit alone. Anyone following a fruit diet may be missing out on vital nutrients, including: iron. calcium.

medicalnewstoday.com - Fruit diet: Risks, benefits, and types - Medical News Today

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A fruit diet mostly consists of raw fruits. A person who follows this diet may call themselves a fruitarian. In this article, we look at what people consider a fruit diet to be, the different types, and the potential benefits and risks. What is a fruit diet or fruitarian diet? Share on Pinterest A fruit diet may not be optimal for health, as it eliminates a lot of food groups. A fruit diet is a vegan diet made up mostly of raw fruits. People who follow this diet may also eat some vegetables, seeds, and nuts, but they usually eat only raw foods and avoid grains. While there is no strict definition of a fruit diet, people who follow it tend to consume 70–80% of their daily calories from fruits. A fruitarian diet may include plenty of fruits commonly considered to be vegetables, such as: avocados

tomatoes

cucumbers

peppers

olives

squash There is no limit to the amount of fruit that a fruitarian can eat — most people tend to eat as much as satisfies their hunger. Risks A fruitarian diet is very restrictive, excluding a lot of food groups. It does not include the range of nutrients that the body needs for optimal health. A fruit diet is also high in sugar, which may lead to a number of health problems. Nutritional deficiencies The body cannot absorb the nutrients that it needs from fruit alone. Anyone following a fruit diet may be missing out on vital nutrients, including: iron

calcium

vitamin D

zinc

omega-3 fatty acids

B vitamins, including B-12 These nutrients play crucial roles in the functioning of the body. Consuming too few of these nutrients can lead to health problems, such as: dry skin and brittle hair

fatigue

low mood

depression

weakened bones

reduced immunity

weakened muscles

cognitive difficulties

life threatening complications Lack of protein A lack of protein is one of the main risks of a fruitarian diet. Although a person following the diet may eat some nuts and seeds, these may not contribute sufficient amounts of protein to maintain health. According to a 2016 article in the journal Food & Function, these are the recommended dietary allowances for protein in adults: adults with minimal physical activity: 0.8 to 1.0 grams (g) of protein per kilogram (kg) of body weight adults with moderate physical activity: 1.3 g of protein per kg of body weight adults with intense physical activity: 1.6 g of protein per kg of body weight A lack of protein can cause a number of health problems, including: swelling

anemia

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a weakened immune system

physical weakness

problems with blood vessels, which can lead to cardiovascular diseases

stunted growth Fructose and the glycemic index Fruits naturally contain sugar, called fructose, and some have more sugar than others. A type of fruit with more sugar ranks higher on the glycemic index (GI), a scale that measures how quickly specific foods cause blood sugar levels to rise. Fruits with higher GI values include: bananas

grapes

tropical fruits Fruits with lower GI values have slightly smaller effects on blood sugar. Some of these fruits include: apples

oranges

pears

berries Regardless of their GI values, all fruits raise blood sugar because they contain carbohydrates. Focusing on portion size and following a balanced diet are two important ways to keep blood sugar levels stable. This can be difficult for people on a fruit diet. Controlling blood sugar levels is vital for overall health and especially important for people with diabetes. A fruit-based diet is likely not a good choice for people with unstable blood sugar levels. To prevent spikes in blood sugar, it is also a good idea to avoiding drinking a lot of fruit juice. Tooth decay Fruits contain acids, including fructic and citric acids. If a person does not have a good oral hygiene routine, some fruits and fruit products may dissolve tooth enamel, leading to tooth decay over time. Certain fruits are particularly acidic, such as oranges, lemons, grapefruits, and limes. Juices from these and similar fruits are also especially acidic. Drinking 100% fruit juice may increase the risk of developing cavities, according to some research . Rinsing with water after eating acidic fruits can help prevent dental erosion. Overall, however, following a fruit-based diet likely exposes the teeth to more acid than a more inclusive diet would. People can help reduce their risk of tooth decay by: brushing twice a day

flossing

not brushing immediately after eating, to help prevent enamel erosion

Potential benefits A person may follow a fruit diet for a variety of reasons. On social media sites and blogs, people seem to be motivated by the following goals: to reduce caloric intake

to lose weight

to detox

to have a more environmentally friendly diet

to avoid cooking

to increase vitamin and antioxidant intake

to avoid killing anything for food, including plants

to have a more hunter-gatherer type of lifestyle Fruits are an excellent source of antioxidants and vitamins — including vitamins that are lacking in a standard American diet. Many fruits contain high levels of: vitamin C, which helps repair tissue and maintain healthy gums and teeth

potassium, which is vital for keeping blood pressure at a healthy level

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folate, which helps the body create red blood cells Fruits are naturally low in calories. If a person switches from a standard diet to a fruit diet, they may reduce their caloric intake and lose weight. Fruits are also an excellent source of dietary fiber. According to the Department of Agriculture, many people in the United States do not eat enough fiber. It is an essential part of any diet and can help: reduce the risk of heart disease

lower blood cholesterol levels

improve bowel functioning and reduce constipation

create a feeling of fullness, which can cause a person to consume fewer additional calories Fruit juices, however, contain little to no fiber. It is important to note that — despite its fiber and vitamin contents — a fruit diet does not provide the range of nutrients that the body needs to function well. A person can often acquire the benefits of a fruit diet by following a less restrictive diet that is still rich in produce, including fruit. Types There are different types of fruit diet, and some are more restrictive than others. Some people on a fruitarian diet only eat what drops from the tree or plant, to avoid picking or harvesting. The goal is to refrain from doing anything that would harm the plant. Other people avoid grains, nuts, and seeds because of beliefs about what is natural for a human to eat. Some fruitarians eat only raw fruit before a certain time, such as noon or a point in the evening, after which they will introduce other foods. Others take a more flexible approach and may eat small amounts of the following throughout the day: nuts

seeds

pulses

grains

vegetables Overall, fruit-based diets are extremely restrictive and do not provide key nutrients. Also, for some people, following very restrictive diets contributes to an unhealthy relationship with food. A person can often benefit from following a less restrictive diet that still includes plenty of fruits and vegetables and few, if any, processed foods.

medicalnewstoday.com - Fruit diet: Risks, benefits, and types - Medical News Today

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