5

votes

how much fruit is too much?!

Answered on August 19, 2014
Created September 12, 2012 at 6:33 PM

I've just started being primal and my goals are to lose body fat and to have a better overall quality of life. That being said, I am unclear on how much fruit is too much. Could I eat 2 apples a day and still see results? Could I even eat 1 apple day? Thanks guys! This site is so helpful!

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 13, 2012
at 02:04 PM

...and I don't eat fruit in the fall either because apples are the main ones in season and I don't like to eat apples.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 13, 2012
at 01:31 PM

...I should clarify however that it was not 100% fruit-free over the span of a year. It was on a day-to-day basis, but I did and do cheat sometimes and eat gelato/sorbet or get drinks that have sugar in them. So, basically, but not totally fruit free.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 13, 2012
at 01:28 PM

...I should make it known though that I am not perfect paleo and have never been. I go out and do sometimes eat sugar in the form of sorbet/gelato or even a rare slice of cheesecake (like 1-3x per year, and only a thin slice). I also drank cape cotters about 1x a month the occasion called for it, so it wasn't 100% sugar/fruit free over a year, but over a day-to-day basis it was.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 13, 2012
at 01:24 PM

but that's not really metabolically equivalent to consuming even modest amounts of fruit. I did this when I was a senior in HS and most of Freshman year of college. I get bi-annual blood work and there were zero ill-effects from a very low fruit diet. I enjoy fruit a lot in the summer time, so I eat it, but basically don't eat it during the winter except for some berries here and there. I am healthy so at there is 1 n.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 13, 2012
at 01:17 PM

@ whoreball- It is certainly okay to go without fruit. I went an entire year in high school consuming no fruit besides cherry tomatoes, cucumber, and olives/olive oil in a salad. I just made sure to eat plenty of vegetables and colors as well. For breakfast I ate 2 slices of rye or sprouted grain bread topped with cottage cheese and sardines or smoked salmon. My other three meals were all fresh salads with an array of colors (mixed lettuces, purple cabbage, red onions, shredded carrots, and olives were usual toppings)...I would also add olive oil and often a squeeze of lemon juice...

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 12, 2012
at 08:41 PM

@ korion- some people have different goals besides optimizing thyroid function. The fructose in fruit has a very low threshold of tolerability before one starts to sacrifice body composition. You can be perfectly healthy and be fit eating a high fruit diet, no doubt, but most people just have trouble losing body fat when eating any more than a modest amount of it. It is the fructose and not the glucose in the fruit that seems to be the issue.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on September 12, 2012
at 07:04 PM

I don't think fruit is necessary, but I do think it is a big mistake to take it out of the diet.

A3a4696c919e916ec971691559e9c942

(2043)

on September 12, 2012
at 07:02 PM

sure, why not? As long as you are filling in nutrient gaps with vegetables I see no reason you would HAVE to eat fruit.

98266ae0c87836d4bb714b6d31cacbf9

(1632)

on September 12, 2012
at 06:58 PM

I have a question if anyone can answer that would great, don't want to make a new thread. Is it okay to completely eradicate fruit from ones diet?

C250cd5da05ca54ad3133630ff614573

(175)

on September 12, 2012
at 06:51 PM

70% of all caloric consumption is probably too much. I consumed up to 50%, but now I'm about 33%.

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8 Answers

best answer

4
98266ae0c87836d4bb714b6d31cacbf9

on September 12, 2012
at 06:38 PM

One apple a day is fine. It depends on what your goals are. When I want to lose weight I dont eat much fruit. And it depends on what fruits you eat. All sorts of berries are good on the other hand melons should be a rare treat.

Fruits can be carb heavy, so this depends on your activity level. If you are working out hard, fruit is good. You can experiment with various amounts and see for yourself.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 12, 2012
at 08:41 PM

@ korion- some people have different goals besides optimizing thyroid function. The fructose in fruit has a very low threshold of tolerability before one starts to sacrifice body composition. You can be perfectly healthy and be fit eating a high fruit diet, no doubt, but most people just have trouble losing body fat when eating any more than a modest amount of it. It is the fructose and not the glucose in the fruit that seems to be the issue.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 13, 2012
at 01:31 PM

...I should clarify however that it was not 100% fruit-free over the span of a year. It was on a day-to-day basis, but I did and do cheat sometimes and eat gelato/sorbet or get drinks that have sugar in them. So, basically, but not totally fruit free.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on September 12, 2012
at 07:04 PM

I don't think fruit is necessary, but I do think it is a big mistake to take it out of the diet.

A3a4696c919e916ec971691559e9c942

(2043)

on September 12, 2012
at 07:02 PM

sure, why not? As long as you are filling in nutrient gaps with vegetables I see no reason you would HAVE to eat fruit.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 13, 2012
at 01:24 PM

but that's not really metabolically equivalent to consuming even modest amounts of fruit. I did this when I was a senior in HS and most of Freshman year of college. I get bi-annual blood work and there were zero ill-effects from a very low fruit diet. I enjoy fruit a lot in the summer time, so I eat it, but basically don't eat it during the winter except for some berries here and there. I am healthy so at there is 1 n.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 13, 2012
at 01:17 PM

@ whoreball- It is certainly okay to go without fruit. I went an entire year in high school consuming no fruit besides cherry tomatoes, cucumber, and olives/olive oil in a salad. I just made sure to eat plenty of vegetables and colors as well. For breakfast I ate 2 slices of rye or sprouted grain bread topped with cottage cheese and sardines or smoked salmon. My other three meals were all fresh salads with an array of colors (mixed lettuces, purple cabbage, red onions, shredded carrots, and olives were usual toppings)...I would also add olive oil and often a squeeze of lemon juice...

98266ae0c87836d4bb714b6d31cacbf9

(1632)

on September 12, 2012
at 06:58 PM

I have a question if anyone can answer that would great, don't want to make a new thread. Is it okay to completely eradicate fruit from ones diet?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 13, 2012
at 01:28 PM

...I should make it known though that I am not perfect paleo and have never been. I go out and do sometimes eat sugar in the form of sorbet/gelato or even a rare slice of cheesecake (like 1-3x per year, and only a thin slice). I also drank cape cotters about 1x a month the occasion called for it, so it wasn't 100% sugar/fruit free over a year, but over a day-to-day basis it was.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 13, 2012
at 02:04 PM

...and I don't eat fruit in the fall either because apples are the main ones in season and I don't like to eat apples.

3
1edb06ded9ccf098a4517ca4a7a34ebc

on September 13, 2012
at 01:54 PM

First off, for weight loss all that matters is calories, but for fat loss the kind of calories matter.

When it comes to fat loss, the problem with fruit is not their glucose content, but their fructose content, which has a low threshold of consumption before it is turned into triglycerides and stored as adipose tissue. Some fruits have a high fructose/glucose ratio and others have a low fructose/glucose ratio. So, when going for fat loss (and better digestion if you are like most Europeans), ideally you want to choose fruits with a low fructose/glucose ratio.

Fruits with a lower fructose/glucose ratio include blueberries, plums, peaches, figs, and apricot. All these have ratios of < 1. Bananas, oranges, and grapes all have a ratio of 1.0, and the reason they are generally well tolerated by most (blood sugar and latex allergy issues aside) is because they have enough glucose to counteract the fructose load. Non-preferable fruits for fat loss (i.e. one's with higher fructose/glucose ratios of > 1) include apples and pears (at a whopping 2.0 and 2.1 respectively), watermelon (above a 2.0 if I recall correctly) and nightshades (although the serving size of these is usually so small that the fructose effect is barely noticeable). I cannot recall exactly, but I think oranges have a 1.0 ratio, which makes them fine in my book.

So, here is where the misconception is. Most people think that pears and apples are good for weight loss because of the low calorie density. However, iso-calorically (i.e. 100 calories of apples or pears vs. 100 calories of banana or fig), figs and bananas are better for fat loss than apples and pears.

Here's an summary. For fat loss, look at the fructose/glucose ratio, and choose fruits with a 1.0 or less. These include but are not limited to most berries, oranges, figs, plums, peaches, apricots. Intermediate fruits with a 1.0 ratio are banana, grapes, and oranges. When NOT trying to lose fat or maintain a certain level of leanness, fruits with a >1.0 fructose/glucose ratio are apples, pears, watermelon, and pineapple (there are more, but those are the most common ones).

Hope that clarifies some things and helps you reach your goal(s).

Truthfully, 25g of carbs of oatmeal or potatoes is better for fat loss than the 25 grams of carbs in a medium apple.

1
34eaa5751d7b8054befd46d401e599d4

on September 13, 2012
at 02:51 PM

I'm pretty new as well to paleo and lost a ton of weight in the past with a lower carb diet but, I always had raspberries just because I liked them. However my. Activity level was way too high for the aggressive calorie restriction I had going and along with that fat I lost a decent amount of muscle. So now I bulked up about 20lbs over my goal with pretty clean foods and now gonna cut fruit except for post workout meal on the 2 days I do heavy weight training. I'm hoping that does the trick along with a decent amount of low impact(Dog Walking) cardio lol. New to this site and love it! Tons of great info&people.

1
C4f1a0c70c4e0dea507c2e346c036bbd

on September 13, 2012
at 12:00 PM

I have been eating a lot more fruits over the past few months. I'm staring to get more fungus on my toe nails, and more gas. This leads me to believe I may be messing up gut flora. Perhaps the type of fruits are important. Probably too much bananas and fruit juices. Haven't gained weight though.

1
366c23d69eadce094a2b22299c58a424

(2988)

on September 13, 2012
at 11:11 AM

I usually eat 3 pieces of fruit a day. I haven't seen any impact, but I keep my overall carb & calorie intake pretty stable.

1
2e6e673ce3eb647407d260d4d57a731b

(1021)

on September 12, 2012
at 07:45 PM

"too much" will always be arbitrary. it is very easy to adjust your diet for ideal results, but I'd say only eat one fruit of your choice every day until you reached your weight loss goal, and then make adjustments that maintain the weight loss. I can't see how one fruit a day would screw anything up.

but if you have a burning desire to eat a bunch of sugary fruit every day, that likely means all the other food you eat isn't satisfying, as sugar IMO isn't a terribly strong craving.

1
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 12, 2012
at 07:01 PM

depends on the fruit. I love apples, but they are basically bags of sugar. Whereas Bananas, strawberries, and the like provide nutrients that we need, and thus their consumption provides our diets with added value.

1
Cfe88f41d0f90c6355a58eddbe78c9f8

on September 12, 2012
at 06:56 PM

The only fruits I'd stay away from are bananas, figs, and dates, since they're rather high in sugar. But even they are fine on occasion. In general, use paleo as an opportunity to try out some new fruits you've never tried before. You may hate them (and therefore eat less of them), but you may find a new one you love and you can work it into your food rotation. Increasing your fruit options will help you from being bored by a 1-apple-a-day limit. If you're just looking for a sweet snack, I find coconut to fit the bill perfectly. Berries work best for most people.

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