Rumor: Eating fruit is very harmful to the body and can cause fatty liver

Rumor: Eating fruit is very harmful to the body and can cause fatty liver

Not long ago, a video appeared on the Internet saying: "Eating fruit is very harmful to the body. It can cause fatty liver. It also said that many children have fatty liver because their mothers cut fruit for them to eat at night...." Many people said: "I dare not eat fruit anymore."

Truth interpretation:

Nutritionists advise people to eat fruit every day. Is it reliable? How to eat fruit every day? Will eating fruit cause fatty liver?

1. Importance of eating fruits: vegetables are irreplaceable

It is an important source of nutrients such as vitamins, minerals, dietary fiber, antioxidants, and cannot be replaced by vegetables.

According to a survey on fruit and vegetable intake in my country from 2010 to 2012, the intake of fruit and vegetables by Chinese residents is significantly insufficient. The average intake of vegetables by residents aged 18 and above is (252±6) g/d, and the average intake of fruit is (43±6) g/d. [1]

The New England Journal of Medicine published a research paper jointly completed by the Chinese Academy of Medical Sciences and Oxford University. The follow-up survey included 510,000 people aged between 30 and 79, covering both urban and rural areas. The following conclusions were drawn:

① People who eat more fruit have lower blood pressure and blood sugar. ② Compared with those who do not eat fruit, people who eat fruit every day have a 40% lower rate of death from cardiovascular and cerebrovascular diseases and a 34% lower rate of coronary artery disease. my country's dietary guidelines for Chinese residents also recommend that each person should eat 200-350g of fresh fruit every day. Ensuring sufficient fruit intake is beneficial to health. Insufficient intake will increase the risk of disease.

1. Does eating fruit cause fatty liver? No

First of all, it needs to be clarified that excessive intake of fructose does increase the risk of fatty liver, but it does not mean that eating fruit is very harmful to the body.

The main factor leading to fatty liver is not eating fruit. Statistics show that smoking, drinking, high blood lipids and high blood sugar are the main factors leading to fatty liver. [2]

As for eating fruit, there is no need to worry. The fructose in fruit is actually relatively safe. What you should be most wary of is the fructose in sweetened beverages, soft drinks, and other added sugars. [3]

In addition, a foreign study stated that the body can tolerate the fructose in fruits when consumed normally. Therefore, there is no need to worry too much about the fructose intake from eating fruits. [4] If you want to prevent fatty liver, the most important thing to do is not to worry about whether you should eat fruits, but to regulate your lifestyle and eating habits, quit smoking and limit alcohol consumption, drink less sweet drinks, and exercise appropriately.

1. How much fruit is best to eat every day? Maintain 200-350g per day[5]

Some people say: You can’t always weigh your fruit! The following serving sizes of fruits can be used as a reference!

① Small fruits: 4 plums, 4 small peaches, 6-8 strawberries (10 smaller ones), 4 small mangoes, 20 cherry tomatoes, 20 cherries

② Medium-sized fruits (fist-sized): 2 oranges, 2 apples, 2 mangoes, 2 kiwis, 2 pears

③ Large fruits: 2 pomelo segments, half a grapefruit, half a banana (high in calories), 1 large mango, 1 large orange

To summarize:

The view that "fruits are very harmful to the body" is wrong. Eating a moderate amount of fruits every day plays an important role in promoting good health.

But be careful not to eat too much, not only will it affect the intake of other foods, but it will also make you fat! The most important thing is that fruits are not cheap, and eating too much is not good for your wallet.

References:

[1]. He Yuna, Zhao Liyun, Yu Dongmei, et al. Vegetable and fruit intake of Chinese adults from 2010 to 2012[J]. Chinese Journal of Preventive Medicine, 2016, 50(3):221-224.

[2]. Hao Xinsheng, Lu Zhengping. Analysis of the pathogenic factors of 118 cases of fatty liver[J]. Modern Preventive Medicine, 1998(2):233-233.

[3]. Liu Xiaoshen. Epidemiological evidence of the effect of dietary fructose on non-alcoholic fatty liver disease[J]. Chinese Journal of Urban and Rural Enterprise Health, 2015(03):54-57.

[4].Excessive fructose consumption may cause a leaky gut, leading to fatty liver

[5]. Chinese Nutrition Society. Dietary Guidelines for Chinese Residents. People's Medical Publishing House. 2016

Note: This article was first published on the Science Popularization and Rumor Refutation Platform