Rethinking Fruit – Should You Limit Fruit? Maybe Not

Monday Jan 5 | BY |
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Weekly fruit haul. The most recent find: seeded muscat grapes from Spain!

 

It seems that every recent diet book I have looked at lately seems to be the same book, disguised under a different title. The rules are practically the same, the only difference is the name of the diet, and the author.

The trend in all of those books is to eschew “carbs” without eliminating them completely. This generally means avoiding grains or restricting yourself to a few types (quinoa, brown rice, etc.). Potatoes are generally frowned upon, as is pasta. Vegetables are always encouraged. Lean meat and protein should be eaten at every meal, as well as plenty of “good fats.”

And among the various diet recommendations, the trend seems to be to look down on fruit.

Although many diet authors love to talk about a healthy diet being based on “fruits and vegetables,” when you examine their recommendations more closely, fruit is frankly discouraged. Either they avoid it completely, or limit it to a rather sad amount (1/2 a cup of cantaloupe, twice a week!). They might also recommend only a few types of low-sugar fruits, such as berries.

If we’ve heard that a healthy diet is composed essentially of “fruits and vegetables,” then why is fruit suddenly the villain? Isn’t fruit half of the equation of “fruits and vegetables”?

I decided, in this article, to take a closer look at the claims made by diet authors regarding fruits, and reexamine its role in our diet.

The Roundup — Diet Authors Who Don’t Like Fruit

To prove my point that popular diets eschew fruits, I will examine a few best selling diet books, and examine their statement regarding the forbidden food.

Tim Ferriss and the Four Hour Body

Tim Ferriss, author of the 4-Hour Workweek — an excellent book on productivity – assembled an odd combination of diet rules to form his “Slow Carb” Diet.

Rule #4 in Ferriss’ book is “Don’t Eat Fruit.” No fruit at all is allowed, except on your binge day (the diet includes one cheat day a week when you can eat whatever you want).

His reasoning for avoiding fruit is nebulous. “Your ancestors didn’t eat that much of it and it contains a lot of fructose.”

Wheat Belly

The Wheat Belly Diet presents itself as a gluten-free diet, but in reality it is a low carb one. As part of the program, fruit is limited to no more than 2 servings a day, with berries, citrus, apples, nectarines, peaches and melons being preferred. Bananas, pineapples, mangoes and grapes are not recommended.

Primal Blueprint

In his book and on his website, Mark Sisson, a lead figure for the paleo movement, recommends lower-sugar fruits such as cherries, apples, and pears and so on. He’s careful about melons (“make them a rare treat”), mangoes and papayas (“best enjoyed infrequently”), but he’s okay with pineapple (because of its enzyme, bromelain), and bananas (“although starchy and 55 on the glycemic index, it is a smarter energy choice”)

The Belly Fat Cure

This book, like countless others, limit foods that contain sugar, both added and natural. This extends to fresh fruit, so on these diets, the only kosher fruits are berries, and maybe grapefruit and cherries. One serving is half a cup, so you are not encouraged to binge on fruit.

The Vegan Doctors

In the vegan world, the recommendations vary. Dr. John McDougall limits them to 2-3 pieces a day “because it’s too easy to overeat them.”). Dr. Esselstyn does the same in his program heart disease prevention and reversal.

On the other hand, Dr. Fuhrman recommends eating plenty of fruit as part of his Eat to Live program.

He writes:

“Fruit is an essential part of the human diet. We have such a large area of our tongue to taste sweets and a natural inclination to enjoy them. Our natural sweet tooth has a purpose – sweets from fresh fruits and other plant substances provide us not just with carbohydrates for energy but also with a large assortment of phytochemicals and other substances that prevent illness.

Unfortunately, in our society, our natural primate desire for sweets is typically satisfied by consuming products containing refined sugars – candy bars, soda, and ice cream – instead of fresh fruit.”

The Fruit Eaters

Other diets go all-out on fruit. The most extreme example is Dr. Graham’s 80-10-10 Diet. This is a raw vegan diet where at least 80% of calories come from carbohydrates. Because cooked starch is not an option, that essentially means eating fruit for calories. A sample day would look like this:

Breakfast: One large smoothie, with about 600 calories
Lunch: A giant plate of mangoes and bananas, and lettuce (800 calories)
Dinner: Several oranges followed by a giant salad. Add 1/2 avocado to the dressing (600 calories)

I have experience with this type of program, having followed it for a little while, and followed something close to it for a longer period of time. I also spent a lot of time with Dr. Graham at many different lectures and week-long retreats.

Typical week's fruit shopping when I was on the 80-10-10 Diet.

Typical week’s fruit shopping when I was on the 80-10-10 Diet.

How do people feel on such a high fruit diet?

Generally (and this is also what I experienced), people report higher energy levels, better mood, lower body fat, lower blood pressure, and find the diet very compatible with fitness activities (running, etc.)

The main problem with this diet is that it’s very difficult to follow and requires a huge level commitment. Social activities may become difficult, unless you organize your entire life around the diet. Dental problems can be an issue for many, because of the amount of fruit acids consumed. Because fruits and vegetables are so easy to digest, the body also becomes very sensitive, and occasionally straying from the diet becomes difficult as it can lead to painful symptoms of indigestion.

People living on the 80-10-10 Diet or similar program may get most of their calories from fruit, but they also consume plenty of greens. On average, over one pound a day is recommended. Because green vegetables do not contain many calories per pound, they don’t account for a large percentage of total calories, but they do provide many important nutrients that may be missing in a fruit-based program.

Living on Fruit Exclusively

IliveonfruitIn my years of exploring the raw food diet, I have met a few individuals who have lived on fruit exclusively for years on end. Those people are referred to as fruitarians. They may consume some green vegetables occasionally, but don’t make a point of doing it, so their vegetable consumption is negligible.

Generally, their diet is composed mostly of sweet fruit, but may include non-sweet fruits as well (cucumbers, tomatoes, etc.) including fatty ones (avocados, durian, etc.),

One such fruitarian and fruit advocate is Ann Osborne, a UK native who moved to sunny Australia. Ann has been living on a fruitarian diet for over 20-25 years. I had the opportunity of meeting her and interviewing her on many occasions. She always seemed in great health and in a positive and energetic mood. Some people criticized her for being “skinny,” but to me she seemed vibrant and at a healthy, in fact enviable body weight.

Another famous fruitarian is Essie Honiball from South Africa. This amazing woman wrote a very interesting book called “I Live on Fruit” — a unique health book that I managed to obtain years ago. In her book, she describes her early life falling ill with tuberculosis in her 30s. After being treated, she failed to regain her strength and fell into a depression. She heard about the fruitarian diet from a local author who became her husband (he died and she later remarried), and lived on her fruitarian diet for the rest of her life, spreading the word about the positive effects of her diet through her books. She died it 2013 at the age of 89. Her diet was composed of fruits, nuts, seeds and sometimes vegetables.

Essie Honiball is an interesting example because she’s the only person that I know that participated in a scientific study on the fruitarian diet. This rare study, conducted in 1971, was published in the South African Medical Journal. The researchers found her to be in “excellent health” and described how lipid profiles and glucose tolerance improved on this fruitarian diet.

Who’s Right?

So, in one corner, we have diet authors who shun fruit and claim that eating too much of it can cause health problem or weight gain. In the opposite corner, we have people getting almost ALL of their calories from fruit.

Although many people find it difficult to live on a fruit-based diet, there are many benefits, at least in the relative short term. Fruitarians, who live on fruit alone (with perhaps some nuts and vegetables), fly in the face of conventional diet theories.

Diet authors claim that fruit must be restricted because it can cause weight gain, increased triglycerides or even diabetes. Yet, on low-fat fruit-based diet, the opposite seems to be true. Weight drops, insulin sensitivity is improved, and lipid profiles also get better.

My Own Fruit Consumption

These days, I’m far from the raw foodist that I used to be. I eat plenty of beans, cooked vegetables, and other cooked foods. Although I’m far from a raw foodist — one thing hasn’t changed. I still eat quantities of fruit most people would not consider “normal.”

Although it’s a far cry from the 10-banana smoothies I used to make on the 80-10-10 diet, I still eat my fare share of fruit. Often, I skip a regular dinner or lunch and eat only fruit.

Every 1-2 weeks, I go to my all-time favorite fruit market in Montreal and bring back cases of fruit. For example, in the past two weeks I bought: A case of oranges from Spain, a case of grapes from Spain (small ones, seeded and delicious), and a case of mangoes. I buy what’s in season and what’s good.

Today, I ate 2 large oranges, 1 large apple, 2 large mangoes, and about 1 pound of grapes. That’s about 800 calories of fruit, or the equivalent of a meal. It’s also 200 grams of carbohydrates, and a surprising 23 grams of fiber. Considering that the average fiber intake in America is only 15 grams per day, I think I’m doing okay. I’m clocking in at over 50-60 grams if you include the rest of my food. In terms of nutrients, my fruit isn’t covering everything, but it’s getting me more than enough vitamin C (300 mg), vitamin B6 (1.2 mg), copper (1.2 mg), and a decent amount of potassium (2000 mg), riboflav (0.72), thiamin (0.73 mg), iron (2.7 mg), and magnesium (100 mg), among others.

Without being a fruitarian, I’ve always thought that my fruit intake contributed to my health. Whenever I felt I was going off the wagon, by gaining body fat for example, it was never because I started eating too much fruit. Rather, more concentrated, richer foods, were more to blame.

In fact, researching this article is encouraging me to continue eating my fruit, if not eating MORE of it.

But what about sugar in fruit?

One of the main reasons why people shun fruit is because it contains simple sugars. And it’s true that eating too much sugar contributes to many health problems, including obesity.

Another concern is the amount of fructose in fruit.

Yet… all of the well-deserved bad rap that sugar gets has nothing to do with fruit!

In a recent article published in the New York Times entitled “Making the Case for Eating Fruit,” some recent research on fruit eating is quoted. From the article:

Dr. David Ludwig, the director of the New Balance Foundation Obesity Prevention Center at Boston Children’s Hospital, said that sugar consumed in fruit is not linked to any adverse health effects, no matter how much you eat. In a recent perspective piece in The Journal of the American Medical Association, he cited observational studies that showed that increased fruit consumption is tied to lower body weight and a lower risk of obesity-associated diseases. 

Fiber provides “its greatest benefit when the cell walls that contain it remain intact,” he said. Sugars are effectively sequestered in the fruit’s cells, he explained, and it takes time for the digestive tract to break down those cells. The sugars therefore enter the bloodstream slowly, giving the liver more time to metabolize them. Four apples may contain the same amount of sugar as 24 ounces of soda, but the slow rate of absorption minimizes any surge in blood sugar. Repeated surges in blood sugar make the pancreas work harder and can contribute to insulin resistance, thereby increasing the risk for Type 2 diabetes. 

“If we take a nutrient-centric approach, just looking at sugar grams on the label, none of this is evident,” Dr. Ludwig said. “So it really requires a whole foods view.”

Fruit can also help keep us from overeating, Dr. Ludwig said, by making us feel fuller.

Another nutrition expert, Dr. Robert Lustig, a professor of pediatrics at the University of California, San Francisco, who has called sugar “toxic” at high doses and fructose the most “actionable” problem in our diet, is still a fan of fruit. “As far as I’m concerned, fiber is the reason to eat fruit,” since it promotes satiety and the slow release of sugar. He adds a third benefit from fiber: it changes our “intestinal flora,” or microbiome, by helping different species of healthy bacteria thrive. 

The Fiber in Fruit

I wholeheadedly agree with the conclusions from the NYT article on fruit. Fruit sugar is NOT like white sugar or refined fructose because it is bound with fiber. Not only that, but fresh fruit contains many types of sugar (fructose, sucrose, etc.) and two types of fiber (soluble and insoluble). This combination is the reason why fruit sugar is absorbed slowly and doesn’t cause a “rush of sugar to the brain.” In addition to the fiber, fruit is loaded with micronutrients — vitamins and minerals — but also phytochemicals (plant chemicals that may fight disease).

Let’s take a look at this fiber table to see how many grams of fiber you get from 100 calories of various foods:

  • Mango 3 g
  • Apple 4.65 g
  • Pear 5.31 g
  • Blueberries 4.21 g
  • Banana 2.95 g
  • Dates 0.86 g
  • Grapes 1 g
  • Watermelon 1.29 g
  • Oranges 4.49 g
  • Bread, Whole Wheat 2.74 g
  • Bread, White 0.90 g
  • Avocado 4.08 g
  • Spinach 10.15 g
  • Chickpeas 3.71 g
  • Spaghetti 1.13 g
  • Chicken, Beef, Eggs, and Animal Foods 0 g
  • Olive oil: 0 g

Fruit compares favorably with whole grains and beans, when it comes to fiber. It certains beans all animal products and oils, which contain no fiber at all. Although vegetables do contain more fiber per calorie, we also tend to eat smaller amounts (when measured in calories).

Can You Get Fat From Fruit?

Some people, who are prone to weight gain, find that they have to restrict themselves with the quantities of sweet fruit that they eat, if they wish to stay at their ideal weight. But again, this seems to be the usual equation of “calories IN-calories OUT,” and not a particular propensity for fruit to lead to weight gain.

You can gain body fat eating practically anything. Can you get fat from eating meat? From eating fat? As long as your expand fewer calories than you consume, you will gain weight.

People might say that “it’s so easy to eat fruit,” yet they forget that fruit has the edge when it comes to having fewer calories per pound than other foods.

Studies after studies have shown that if you eat foods with a high caloric density (like bread with butter on it), it is easier to gain weight because you will tend to eat more of them.

caloricdensity
Looking at this table, you’d be tempted to only eat vegetables, as they contain only 100 calories per pound. It’s important to note that nobody can live on just vegetables, and that you’d get so hungry on a diet of just vegetables that you’d eventually break down and eat something else! However, you want your diet to contain plenty of raw vegetables by weight.

The concept of caloric density is to look at the overall caloric density of your meals.

If the caloric density of your food is below 500 calories per pound, you will probably lose some weight no matter what.

Although certain fruits, like mangoes, are more concentrated than others, they still have a low caloric density compared to almost any other food, except non-starchy vegetables.

Because fruit is delicious, it’s also easy to eat. For some people, that also means “easy to overeat.”

That’s why I recommend eating fruit AS A MEAL or eating it before meals. When you eat an orange or two before a meal, you feel more full and you eat less at the meal. Studies have shown this. However, when you eat the same oranges at the end of the meal, you may have already overeaten during the meal and are now just adding extra calories on top of it all.

Isn’t Fruit Sweeter Than It Used to Be?

One argument used against fruit is that it’s sweeter than it “used to be.”

It’s true that wild fruit tends to be small, fibrous and not as sweet as say, a seedless Californian grape or an Indian mango. Humans prefer sweet fruit and have bred varieties that just taste better than their wild relatives.

However, this statement extends to almost any other food that we commonly eat, including vegetables. Wild almonds are nearly poisonous. Nuts in nature are watery and only found a few months out of the year. And there’s no such thing as a wild Californian Hass avocado. Even wild meat is much leaner than commercial varieties. And is there such thing as wild olive oil?

The truth is that we need to eat, and we need calories. Although modern fruits are certainly sweeter than their wild counterparts, even the sweetest of them are still lower in caloric density than any other foods, except raw vegetables. Because they contain fiber, they tend to make us full and will satisfy our sweet tooth and curb hunger, as long as we make a habit of eating them before rather than after a meal.

If you need to stick to a lower carbohydrate intake (or a low-calorie diet in general), you can certainly replace sweeter fruits like bananas with lower-sugar fruits like apples and berries. But replacing sweet fruit with salads loaded with avocados, nuts and oil makes no sense, if your goal is weight loss.

Practical Applications

I am convinced that most (but not all) people will only be healthier if they replace some of the richer foods that they eat (prepared foods, fats, etc.) with fruit. Yes, vegetables are important, but why the absurd ban on fruit? A healthy diet contains plenty of both fruits and vegetables.

By eating fruit before a meal or AS a meal, you’ll find yourself less hungry during your meal, and more able to control yourself. Remember when your mom said “don’t eat sweets before your meal, they’ll spoil your appetite!” Well, it may be time to spoil your appetite for richer foods by eating delicious and nutritious fruits.

There are plenty of fruits to choose from, and those wishing to drop the weight faster can focus on lower-calorie fruits like apples and pears. But I still think that tropical fruits like mangoes can be a better treat than almost anything else you could “treat yourself” with!

In future article, I’ll talk about more practical applications of the fruitarian concept. Without going all the way, there are many ways in which fruit diets can be used. For example, as a week month long “cleanse” or even by choosing to eating only fruit for some of your meals or even for some days of the week. More on that soon!

I welcome your comments below…

Frederic Patenaude

Frederic Patenaude has been an important influence in the raw food and natural health movement since he started writing and publishing in 1998, first by being the editor of Just Eat an Apple magazine. He is the author of over 20 books, including The Raw Secrets, the Sunfood Cuisine and Raw Food Controversies. Since 2013 he’s been the Editor-in-Chief of Renegade Health.

Frederic loves to relentlessly debunk nutritional myths. He advocates a low-fat, plant-based diet and has had over 10 years of experience with raw vegan diets. He lives in Montreal, Canada.

38 COMMENTS ON THIS POST

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  1. Gloria says:

    Thank you for a brilliant, well-researched and honest article. Bravo!!

  2. Very informative; but I await your article on more practical applications of the fruitarian concept. It is the practical application of various food concepts (often conflicting) that poses a challenge.

  3. Carolyn says:

    Thank you. I really appreciate this article because I am tired of hearing about how too much fruit is bad for you. I love fruit. Recently I have been trying to eat it by itself as a meal or before a meal so I was glad to read that is a good way to go. I am also a big fan of Dr. Furhman.

  4. Tim Miller says:

    Another fantastic article, Frederick! Thanks you so much for such “meaty” food for thought. I love how you go into the details and don’t feel your posts have to be kept really short. Yet there’s no fluff in them either, and your writing is very smooth and clear.

    I hope you are right because I love fruit. I eat about the same amount of fruit per day as you do, and most of the rest is vegetables with a lower amount of beans and grains plus a very small amount of nuts and seeds. This seems to work really well for me health and weight wise. Though in the winter I do struggle more to maintain a weight I want to be at. My body seems to want extra padding for cold times. Thus I have to add fast days in the winter.

  5. Melissa says:

    I LOVE fruit, and would love to eat more of it as its the one thing my body digests without too much trouble – unfortunately I have an overgrowth of Candida and other pathogenic bacteria and the fruit tends to cause trouble with these.

  6. Sarah says:

    I love fruit but I have to be careful eating it. I have receding gums from eating 100% raw. Now fruits cause my teeth to be so sensitive that it hurts to brush. So sad.

  7. Jackie says:

    Calories in, calories out is such an old paradigm……weight loss has more to do with hormones, not calories. Not to say that calories or portion control aren’t important, but it’s not the most important thing..

  8. Larkspur says:

    I constantly have eaten an amazing amount of various fruits. Love them all. I eat nuts, vegetables, avocados, etc and hardly ever put on more than a couple of pounds, which is easily lost again.

    Fell energetic on fruit, but lethargic on fast (veggie) food. So fruit gets the thumbs up from me!

  9. charlotte says:

    I REALLY appreciate your article. You and Kevin seem to take a more reasoned approach to stuff, and you question the status quo…..thank you. You’re not alone in your discoveries and views.

  10. chusmacha says:

    I have heard that fruit should be eaten by itself.

  11. Dennis says:

    Frederic. This is good speaking out against the trend of suggestions of less or no fruit.

    The basic idea of a fruit diet is very simple. Yes! A fruit diet is the highest diet for man. “Highest” meaning highest in vibration.

    Observe how we are built. We stand upright, with long arms and soft hands. Why? To pick fruit from bushes and trees, of course.

    Now here is the rub. Because a fruit diet is the highest, [purest], it is too pure for most humans. Depending on our own vibration or level of consciousness, an all fruit diet can be harmful.

    So many of us need to include the next less pure, level of food, which are vegetables.

    As we raise our vibration, [evolve], our diet has to consist of a correlating vibration. This is why nearly 100% of “Spiritual” people do not eat dead animals or eat very little. Meat is a very low vibration and it can be appropriate to eat it, under certain conditions and temporarily.

  12. Hi, Fred!

    I’d like to suggest that you update your caloric density chart above … the number for olive oil is significantly understated at 3,600 calories. It’s actually 4,000 (4,013 according to the USDA). All oils weigh in at ~4,000 calories per pound, with the exception of coconut oil, which is ever so slightly lower at 3,900.

    I understand that your chart is not intended to be exact (an impossibility where nutritional “science” is concerned) but rather to provide ballpark relative numbers. However, I take every opportunity to help people understand the full magnitude of health devastation that accompanies consumption of oil (ANY OIL) … including the fact that oils are one of the most calorie-dense, nutrient-poor food choices we can make.

    (For more info see http://engine2diet.com/the-daily-beet/the-oil-problem/)

    ~ Laurie Masters, editor/ghostwriter of The 80/10/10 Diet

    • Hi Laurie! I thought that 4000 calories was the right figure, but after double-checking it from other sources, it came out to be 3600. 30 Tablespoons in 1 pound of oil X 120 calories per Tablespoon.

  13. Rosemary says:

    You mentioned fibre from fruit being supportive to the our healthy gut bacteria but how does this weigh against the concept of bile secretions being essential to the thriving of these same gut bacteria when fruit and sweets in general supposedly shut down bile production and secretion?

  14. Ellen says:

    Frederic, thank you! This article is very timely, given all the talk about how terrible fructose is for us. It is hard for me to accept that a whole food, grown in ways consistent with how they were designed, would be bad for us. Your article is a researcher’s gift. God bless you!

  15. Cyndi says:

    Frederic, thanks so much for thorough overview of this issue. I had liked one major Dr. author’s advice of having fruit before a meal (can’t recall which one) and you give good reasons why to do this. Do you think the recommended gap of 30 minutes is necessary? TY

  16. Cheryl says:

    Sounds close to my diet, fruit and greens smoothie for breakfast, gluten free veggie wrap for lunch, rice and or beans or potatoes for supper with more veggies. Nuts and Seeds too.

  17. Nice article Fred.

    The biggest danger of fruit arises when it is consumed in a diet containing refined oils and fats. Refined oils have many detrimental effects. Amongst these, is the ability to “paralyse” the action of blood insulin.

    When insulin cannot perform it’s job of ushering glucose across the cell membranes, blood sugar levels will elevate in the serum causing a chain reaction of adverse effects.

    So fruit which typically gets the blame in this line-up, is really only an innocent bystander. The true guilty party is processed fats and oils. You take these out of the equation and everything runs smoothly.

    The key to the solution resides in the word “WHOLE” as in a whole foods plant based diet. Once you divorce ANY food from it’s parent fibre context, including oils: the resultant derivative product will create problems with blood chemistry.

    This is universally acknowledged when it comes to carbohydrates such as table sugar but rarely so when it comes to refined fats and oils.

    So the hero in this story is the FIBRE! When you consume an unrefined whole foods diet, all these nutrients are packaged in their natural fibre context allowing safe consumption without the consequent crimes against blood chemistry.

  18. Randi says:

    Thank you so much for this article! I so appreciate the comprehensive and objective approach to the question. This is an important question for people and I think, very misunderstood. This information helps us all to make healthier decisions.

  19. Suzy Q says:

    Great and super relevant article with the current sugar hype.
    Only thing Fred, is I would re-consider buying produce from Spain (and similar high yielding countries) unless they are credibly and verifiably certified organic as their use of pesticides and chemicals in agriculture is astronomus! Just a thought!

  20. Kim says:

    Most fruit is still too much sugar for people with cancer.

  21. Jim says:

    I try to follow the Genesis 1:29 diet which is all raw and recommended by the Creator: Gen 1:29-31
    And God said, “See, I have given you every herb that yields seed which is on the face of all the earth, and every tree whose fruit yields seed; to you it shall be for food. 30 Also, to every beast of the earth, to every bird of the air, and to everything that creeps on the earth, in which there is life, I have given every green herb for food”; and it was so. 31 Then God saw everything that He had made, and indeed it was very good. So the evening and the morning were the sixth day.
    NKJV

  22. Ruth says:

    I found this very interesting – I had never thought of eating fruit before a meal before – I may well give that a try.

    I think it is fascinating the way different things at different times become ‘the bad guys’ in the world of food. Everyone seems to think that they have the answer but truly no one has.

    For me, a diet made up of as much wholefood as possible seems to be the way to a healthy lifestyle. Personally I would be reluctant to exclude any group of naturally occurring foods from my diet. It seems to me the the problems begin with the processing of food and that if you can eat food in as natural a state as possible it will be more beneficial and less harmful.

    So bring on the fruit, and any other ‘real’ food!

    • Shotofhealth says:

      Thank you so much Frederic! Some brilliant common sense at last on the issue of fruit. I am SO sick and tired of so-called ‘experts’ demonising fruit….

      For those who wish to know more about eating fruit before a meal, just look up ‘food combining’ for more information. Fruit should always be eaten on an empty stomach because it wants to digest before fats and proteins. If you eat fruit after a meal the sugar will ferment and cause indigestion.

  23. Michelle says:

    What about fruit and candida issues? I have been trying to find the perfect balance for 5+ years now.

  24. Isbel says:

    Fred,

    I agree: this is an often overlooked topic and fruit has gotten a bad rap! In the near future I believe fruit will have its day and people will be in wonder (or stupor) that it was overlooked for so long–the very thing that was right under their noses, and how it can be a wonderful agent for health!

    I look forward to more articles on this subject and beginning to include more fruit meals in my diet.

    As someone like yourself who has experimented with and experienced eating fruit for many years, I look forward to and appreciate your expertise and advice. Thank you!

  25. mike says:

    Why are we talking calories ! Drs. Newburgh and Johnson who suggested the calories in / out theory in 1930 tried to retract the paper, because after careful study they found it to be flawed, but by then it was integrated into most western schools and that was the end of it. From what I have discovered , it is more to do with the glycaemic load in the food and drink that we consume !

  26. Most probably THIS ONE HERE IS THE ONLY PAGE that supports the real traditional naturopathic theory that FRUITS ARE THE FOOD THE MAIN FOOD OF MANKIND IF HE WANTS TO AVOID ALL DISEASES AND LIVE FREE AND IN PEACE. THANKS TO THIS WRITER AND KEV.
    There has been going on spreading of myths against fruits even by Dr Mercola asking people to EAT NOT MORE THAN a small quanitiy of fruits per day due to its Sugar Content.
    I dont have to argue for fruit,as this article is self explanatory.
    GOOD POINT IN THE MOST HEALTHIEST SITE ON HEALTH. Blessings.

  27. Linda says:

    Great article, so happy I have been trying to increase my fruit intake and now I know am on the right track. My morning fruit bowl is getting bigger. I don’t eat dried fruit but others do how do they compare, you never mentioned dried fruit.

  28. Rob Heffner says:

    Fantastically well informed discussion on being balanced with nutrition…

  29. Guss Kuh says:

    Great Great article.

    Liked reading it, I would change the first photo though. It does not look so delicious .:)

    Thanks

  30. Sondra says:

    Thanks for the encouraging info. Fruit is not a villain, it was our first food! You are right about the mangos. We have especially Delicious mangos of different kinds here in Kenya.

  31. Cheryl Flint says:

    I liked the article because like you I have wondered about how fruit has been put down. Thanks Cheryl

  32. Gina says:

    Very insightful discussion on Fruit. I appreciate most the balanced approach- looking at practicality. I had never thought about the fact that veggies are sweeter and different than wild varieties just as our fruit is. True, wild venison is obviously leaner than raised cattle, but I had never considered the veggies.

    More articles should be thought provoking and thoroughly detailed as this post was. We can always count on Renegade Health for these types of articles.

    A big thank you. Cheers.

  33. Dennis Bird says:

    Very interesting article. I find that we all have to figure out what works for us. Many people may have metabolically damaged themselves through obesity and its related problems. I may be one of those people. This may mean they do need to cut back on fruit as a way to lose and maintain weight. It may mean once they have lost weight they have healed their bodies and now can allow more fruit.

    From an evolutionary perspective, fruit was only available certain times of the year and most likely dependent on the areas our ancestors lived in. Year round fruit consumption may not make sense.

    If high amounts of fruit consumption works for you, that’s awesome. Let’s make sure we all experiment with our diets to find the optimal way to eat for us.

    Thanks for the article and although I’m not a vegan, I really like the tone of your website and videos. Keep up the good work!

  34. what about the right spin/ left spin ideas ? although it seems to apply to natural vs. artificial.

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