Along with these general benefits, there is also research to show consuming fruit may:
Reduce your risk of heart disease
Reduce your risk of type 2 diabetes
Aid with blood sugar control in people with type 2 diabetes
Lower blood pressure
If you are juicing fruit, you do lose some of the benefits of the fibre content. Consuming sugar without fibre, such as fruit juice, is also linked to weight gain, obesity and metabolic syndrome. It’s best to think of fruit juice as an occasional treat rather than a daily source of fruit.
Cooking fruit can also lead to the loss of some vitamins and antioxidants. However, consuming fruit in whole form or adding it to a smoothie will ensure you gain all of the benefits of fruit.
Can Eating too much Fruit make you Overweight?
In the majority of cases, probably not. Unless your fruit intake is taking your calories well above maintenance, it’s unlikely to lead to weight gain. Not convinced? A 2019 systematic review looked at over 40 high-quality studies around weight, body fat and fruit consumption.The researchers found that a higher intake of fruit did not lead to weight gain. In fact, it aided with weight maintenance, and could even help with modest weight loss.
Eating whole fruit was associated with a lower intake of energy overall, particularly if it was consumed prior to a meal or replaced energy-dense foods.
The research team believed that the benefits of fibre, antioxidants and vitamins outweighed the sugar content. The fibre content in particular is believed to be why fruit can increase satiety or fullness.