Fruit
In brief
Section titled “In brief”- Fruit contains a lot of fructose, which burdens the liver
- The metabolic impact varies by person and type of fruit
- Metabolically healthy people: 1-2 portions per day
- With metabolic conditions: 0-1 portion, preferably berries
- Avoid fruit juice, smoothies, and dried fruit
What is fruit?
Section titled “What is fruit?”Fruit consists of water, fiber, vitamins, minerals, and especially sugars such as fructose, glucose, and sucrose.
Although fruit is often seen as healthy, the metabolic impact varies greatly by:
- Person
- Amount
- Type of fruit
The amount of fructose largely determines the burden on the liver and the risk of metabolic dysregulation.
Sugars in fruit
Section titled “Sugars in fruit”Most of the energy in fruit comes from fructose. Fructose is processed almost entirely in the liver.
With larger amounts, the following occurs:
- Fat buildup in the liver (NAFLD/MASLD)
- Rise in triglycerides
- Increase in uric acid
- Development of insulin resistance
Metabolic effects
Section titled “Metabolic effects”| Effect | Consequence |
|---|---|
| Stimulating effect on liver fat | VLDL production rises |
| Hepatic insulin resistance | Liver responds less to insulin |
| Low satiety | Overconsumption occurs easily |
| High glucose content | Rapid blood sugar spikes |
Nutritional benefits
Section titled “Nutritional benefits”Fruit provides:
- Vitamin C
- Potassium
- Polyphenols
- Fiber
How much fruit is safe?
Section titled “How much fruit is safe?”| Situation | Recommendation |
|---|---|
| Metabolically healthy | 1-2 portions of whole fruit per day |
| Metabolic conditions | 0-1 portion per day |
Limit fruit with:
Section titled “Limit fruit with:”- Insulin resistance
- Prediabetes
- Type 2 diabetes
- Fatty liver (NAFLD/MASLD)
- Hypertriglyceridemia
- Elevated uric acid (gout)
- Overweight
Always avoid:
Section titled “Always avoid:”- Fruit juice
- Smoothies
- Dried fruit (dates, raisins, etc.)
Fruit choices
Section titled “Fruit choices”Lower fructose load (better choice)
Section titled “Lower fructose load (better choice)”| Fruit | Note |
|---|---|
| Berries | Blueberries, raspberries, blackberries — best choice |
| Kiwi | Relatively low in fructose |
| Citrus fruits | Orange, tangerine, grapefruit |
| Green apple | Lower in sugar than red apple |
High fructose load (avoid)
Section titled “High fructose load (avoid)”| Fruit | Note |
|---|---|
| Grapes | Very high in sugar |
| Mango | High fructose load |
| Banana | Lots of sugar, especially ripe banana |
| Pineapple | High in sugar |
| Dried fruit | Dates, raisins — concentrated sugar |
Advice for consumption
Section titled “Advice for consumption”| Advice | Why |
|---|---|
| Eat fruit after a meal, not between meals | Slows absorption, limits glucose spike |
| With metabolic conditions, choose only berries | Lowest fructose load |
| Combine fruit with protein or fat | Limits glucose spikes |
| See fruit as supplement, not as staple food | Vegetables are more important |
Summary
Section titled “Summary”Fruit can be part of a healthy lifestyle, but due to the high fructose load, overconsumption contributes to:
- Fatty liver
- Insulin resistance
- Metabolic dysregulation
Veelgestelde vragen
Is fruit healthy?
Fruit contains vitamins, minerals, and fiber, but also a lot of fructose. The metabolic impact varies greatly by person, amount, and type of fruit. With metabolic conditions, selective and moderate use is essential.
How much fruit can I eat per day?
Metabolically healthy people can usually tolerate 1-2 portions of whole fruit per day. With insulin resistance, diabetes, fatty liver, or overweight, 0-1 portion per day is recommended, preferably berries.
Which fruit is best for metabolic conditions?
Berries (blueberries, raspberries, blackberries), kiwi, citrus fruits, and green apple have a lower fructose load. Avoid grapes, mango, banana, pineapple, and dried fruit due to high sugar load.
Why is fruit juice unhealthy?
Fruit juice and smoothies contain concentrated sugars without fiber, causing them to be absorbed quickly. This gives the same metabolic load as soft drinks: fatty liver, high triglycerides, and insulin resistance.
Medische Disclaimer: De informatie van Stichting Je Leefstijl Als Medicijn over leefstijl, ziektes en stoornissen mag niet worden opgevat als medisch advies. In geen geval adviseren wij mensen om hun bestaande behandeling te veranderen. We raden mensen met chronische aandoeningen aan om zich over hun behandeling goed door bevoegde medische professionals te laten adviseren.
Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.