The Health Effect of Eating Fruit ("Is Fruit just sugar?")

[@1122redbird]

Gil is my go to guy, one of the FEW who isn't pushing clickbait or hyperbole, just evidence based science.

[@elmolewis9123]

This channel is the gold standard for Health-related FACTS. No BS, no schilling, no conjectures. Thank you, Dr.

[@Fitzrovialitter]

What does "schilling" mean (if anything)?

[@monicapoole2115]

Talking about something in a favorable way because you are getting paid by another person or group to give that positive review ​@@Fitzrovialitter

[@ajaxplay8]

@@Fitzrovialitter its mostly used to mean "pushing stuff on people, aggressively advertising" or sth like that

[@wilholmrykes6589]

@@Fitzrovialitterit’s a misspelling of ‘shilling’ which means shamelessly promoting or advocating for something

[@davidlewis1787]

I was diagnosed with diabetes 6 months ago. I went on a no processed food diet, with no refined sugar. I reduced my a1c from 91 to 27 and off metformin at behest of my doctor, and I eat fruit every day

[@jamievaughn1485]

What kind of foods do you eat? I am struggling myself and would love some advice.

[@Sander-xx4wz]

​@@jamievaughn1485have you read the book mastering diabetes? You have a lot of information and tips if you plant based route. Also glucose goddess got some good tips.

[@catlyn777]

I know an overweight friend who says that they don’t eat fruit now because they’re trying to lower their blood sugar and lose weight, but still eat potato chips. Fruit seems to be the only thing they’ve cut. They have a misunderstanding.

[@the_hate_inside1085]

He probably didn't eat fruit to begin with, so it was an easy thing to give up. Path of least resistance.

[@sarahsnowe]

There's an irreducible amount of human ignorance. Potato chips! Heavens to Murgatroyd . . .

[@gore-geousmombie4686]

That's what I call delulu

[@the_hate_inside1085]

@@gore-geousmombie4686 People are slaves under their addictions, not the other way around.

[@RC-qf3mp]

You don’t have intelligent friends. Birds of a feather…

[@sundiataq]

(Often unhealthy) people claiming that fruit is "just sugar", is one of my major pet peeves... Obviously, the fiber, vitamins, minerals, anti-oxidants like polyphenols, phytochemical compounds like flavanoids etc, really matter....

[@BillLinAZ]

I fully agree. The comment that fruit is just sugar is purely ignorant.

[@gore-geousmombie4686]

I knew one of those... Guess what she's eating now? Fruit and other carbs yet still preaches keto.

[@woodlakesound]

You forgot water, often overlooked

[@Coalasol]

It Is not natural for the human body to eat fruit

[@Pokerface8899]

@@Coalasol how ?

[@Neodynium.the_permanent_magnet]

"The whole food package probably matters", something we would like to hear more often on YT.

[@davidpower1066]

This is why I eat the cardboard box with my bran flakes.

[@signs80]

I see so many guys in the fitness community on KZbin not understanding this, they claim there is no benefit to getting 100g of protein from real whole foods compared to a few scoops of whey protein with a multivitamin. It's like people don't want to accept that eating single ingredient wholesome foods is good for you

[@factorfitness3713]

But it's soooooo much easier to tell people about the FIVE SECRET SUPERFOODS TO SOLVE YOUR WEIGHTLOSS than it is to tell them that they need a holistic solution. And there's no accountability if you're just shilling snake oil.

[@888jucu]

@@davidpower1066Id reckon it tastes the same ☝️🤣

[@edy3569]

@@davidpower1066 That gives a new meaning to the term WHOLE foods.

[@carstars]

60 years ago as a child, I always heard "An apple a day keeps the doctor away". Now confirmed by science.

[@MyMEDFITNESS]

One of the healthiest foods we can eat yet most people are afraid to consume these healthful and delicious foods because of the massive amount of misinformation online. Thanks for the sensible advice.

[@EatLeadPal]

I eat a large apple and 1-2 cups of blueberries every day of the year. Been doing that for about 30 years.

[@bonanzatime]

Well, when you have quack snake oil salesmen like Dr. Gundry saying apples are nothing more than pure sugar, then yes, you do have to make videos like this. Thank you.👍

[@eelkeaptroot1393]

As a person who eats large quantities of fruit and thus gets tonnes of commenta about it "just" being sugar, I always knew the info you bring forward, but I got pretty tired if explaining it. However next time I just link them this video!

[@zatanoa]

Aren't you worried about the effect fructose has on developing non alcoholic fatty liver disease?

[@WaddyMuters]

@@zatanoadidn’t you read his comment? He’s eating fruit. Not refined fructose. So why should he be worried about fatty liver disease? There’s no association between fruit consumption and fatty liver disease. It’s actually the opposite, high fruit consumption protects against fatty liver disease.

[@industrialvr]

​@zatanoa4769 It's really simple. Don't overdo it on any food group. And if you do overeat one week, cut back on the alcohol consumption, wine included, for a while. Also cut down the soda consumed. Normal amounts of fruit and vegetables (RDA) per day do not contribute to NAFLD. It's when consumption chronically exceeds the daily threshold that risk of disease development increases.

[@zatanoa]

@@industrialvr It is that simple yes I agree, the person I replied to just mentioned "large quantities" which I assume means plenty more than your normal daily intake

[@Julottt]

@@zatanoa No, fructose is different of fruits, this have been tested. kzbin.info/www/bejne/qXmoe3hsfpKMopY kzbin.info/www/bejne/pIbCg56bdp1rers

[@gore-geousmombie4686]

People like me want videos like this because of all the keto people who claim you can't lose weight or lower your blood sugar or A1C while enjoying fruit. I appreciate your content.

[@TangoMasterclass]

Maybe you will find "Mastering Diabetes" by Cyrus Khambatta, PhD, Robby Barbaro, MPH, Cyrus Khambatta interesting.

[@sercan272727]

in terms of weight loss this is still calories in vs calories out. no study refuted this yet. there is this bullshit that all calories are not created equal, sure , some foods take more energy to digest, that only adds to calories out portion of equation. equation is still the same

[@broccoli-dev]

I eat 400g of carbohydrate per day and have low normal fasting glucose and A1c. Almost all of it is fruit too.

[@leonardoyi3183]

@@broccoli-dev 400 grams of carbohydrate or 400g of products that have carbohydrate?¿

[@ZsuzsaKarolySmith]

Yes, as if anyone became obese and sick because they ate too much fruit🙈😅

[@paddy3622]

amazing that we are now debating whether or not fruit is ok to eat? we need more of this content. go to a any store and you'll see peoples carts filled with packaged/processed food. people are not eating enough fruits and veggies. this can be an economical one too. that's another story.

[@marty5627]

This is one of the best channels for finding out information on nutrition that I have seen on YT.

[@ZhiYin]

Great info! What I want to know next is "is flour/rice just sugar?"

[@pynn1000]

As I suspect you know... White rice, flour -> fast glucose production, not good for health but cheap. I don't think anyone recommends eating more of these, certainly not for those of us rich enough to have the choice.

[@khronos2213]

​@@pynn1000 why is fast glucose production bad for you.

[@themotivator2587]

I sure hope fruit is good for you because I eat a lot of it. I keep a bag of apples and sometimes oranges or bananas in my work truck, along with mixed nuts, to snack on throughout the day so I don't stop and buy convenience store junk when I feel hungry. It's not unusual to eat 3-5 apples a day.

[@skythundersky1544]

All good, especially the nuts. Can't go wrong with either they're both extremely healthy

[@Unknownmanufacturer]

Fantastic!

[@tylerfrailie866]

Glad to hear of a study that didn't stop at "processed food is bad" without looking at *how* the processing is changing the foods.

[@Hanover-ek4jy]

Thank You Doctor! There is so much misinformation about fruit and fiber!

[@josephmoore5949]

Not to mention, drinking soda just makes you want more. As a recovering soda addict, I can tell you that you never feel you get enough of it. But yes, when you eat fruit, it gives you a feeling of satisfaction. One apple is sometimes all I may need for breakfast. Though I usually try to have some eggs or oatmeal (also very filling foods) with the fruit I eat.

[@DrTomMD]

4:45 actually, I have never seen any science to support that whole fruit, on average with its calorie density of about only 250 cal per pound, has ever been directly associated with weight gain. Free Living humans eat only about 4 to 5 pounds of food per day. If one was to make all of their foods equivalent in calorie density (a.k.a. “calories per bite”) as whole fruit, we might not only not gain weight, but in fact we may be starving for calories.

[@johntousseau9380]

I was thinking the same thing. Also the conversion of excess carbs to fat is very inefficient.

[@tangerinetangerine4400]

I have never seen an overweight fruitarian. And there are many on youtube.

[@nekowolf583]

If you think about how much fruit is required to make one glass of fruit juice, it’s not that much of a surprise.

[@Julottt]

dried fruits are whole fruit though, maybe you mean only fresh fruit.

[@DrTomMD]

@@Julottt point well taken! Actually, the more proper definition would be water integrated whole fruit. Because it doesn’t have to be fresh, it can technically be canned or frozen. Puréed, if all edible parts are part of the purée, is also buy some considered whole fruit but I personally only consider it when it is intact., Water integrated whole fruit is what I was referring to. Again, excellent point! www.ohsu.edu/sites/default/files/2019-10/Fruit%20-%20all.pdf

[@rayc766]

What about dried fruit?

[@L7weenie562]

I switched from cereal to fruit. I was eating a box a day and I’m probably eating about a box worth of fruit the day now glad to know it’s the better option.

[@anterpants]

Do oatmeal and fruit. Especially cooked then cooled oatmeal.

[@annoyedaussie3942]

Nothing wrong with cereal, just depends which one you were consuming.

[@AdelleKonrad]

Thanks very much! Primary and Well-sourced out Information is getting more rare by the dawn of each day. Thank you once more.

[@Lu.G.]

Nature's dessert. 🍎Thank you, as always, for sharing this valuable information.

[@Julottt]

It shouldnt only be a dessert for a primate especially not a frugivore primate like us who share 99% of our genome with the frugivore bonobo. Actually it is sad to only eat it as dessert, i eat meals of fruits every days since a decade, deliicious. Watch the video on my channel and the description part for more informations about this topic.

[@ronjones1414]

I interact with 2 groups of type 2 diabetics and prediabetics. This issue seems to be completely dependent on the individual. I can eat fruit with no impact to insulin and can even consume limited fruit and continue to exhale acetone. Others in the group have significant (unhealthy) insulin spikes regardless of how small the fruit serving is. You have to know your body.

[@m.b.593]

Exactly and I bet most of these commenters have never even tested their glucose before. 🙏🏻

[@tanyasydney2235]

It depends on what other food people eat along with the fruit.

[@EdwardLindon]

Yes, people who are already diabetic will not respond in the same way to the same diet. This should not be surprising, and it in no way changes the central message of this video

[@Aksafan]

As usual, TOP level scientific based content!!!

[@mbolden393]

Thank you, just completed a 3 day fast in order to quit sugar and refined carbs and was left completely confused after researching whether eating fruit is a good idea. So much conflicting info out there but you've confirmed what I kind of figured, that a serving of fruit a day is fine and provides benefits to the body rather than harm. Good to know.

[@Dan-dg9pi]

Gil, thank you for making this video and pointing out the science behind it. Far too many people on YT seem to have embrace an unfortunate combination of reductive thinking and diet absolutism.

[@AnHourOfWolves]

I get the importance of making this video, it's a great simple and quick reference that someone can just reference and easily understand. Thanks for posting.

[@lawofattractionhypnosis1759]

I used to do Keto and I balked at eating fruit because of the sugar/carbs in it. I know better now!

[@xcast1]

Interesting would be a video about health and performance effects of refined sugars with case differentiation regarding usage context (sports, added to breakfast, junk snacks), type of sugars, type of food combination like hyper-palatable combinations with fat, sweetened beverages, ...

[@tor5457]

Another interesting video providing solid info about a subject that probably pertains to us all. Beautiful new blue shirt!

[@HSLSFirst]

I will keep eating my apple as desert to satisfy my sweet tooth at night

[@Julottt]

I will keep eating fruits meals everydays, eating fruit only for dessert is sad and make no sense for the primate we are.

[@grumpyoldman6503]

I'm a peanut butter and apple slices fiend myself.

[@NonStopGaming15]

​@@Julottt yes because we have always had unlimited access to fruit all year around everywhere we went...

[@Julottt]

@@NonStopGaming15 No but it doesnt change the fact our digestive tract is frugivore: kzbin.info/www/bejne/aouoi4yrlJytiJY

[@loganmedia1142]

@@NonStopGaming15 We did in many locations.

[@catlyn777]

I think I am addicted to berries and apples.

[@shawnfallahi5616]

Meetoo

[@Oween-21174]

I’m addicted to mango and papaya, sometimes berries as long as they are sour

[@carlhormes7695]

Could you make a Video on nutrition while doing endurance training. When, for example, training on your road bike for 2h many advice to take in at least 60g of carbs (mostly sugar) per hour to not depleted the glycogen stores and to perform better. As this is a lot of sugar, I am wondering about the health implications.

[@relaxgood5214]

Run away from any doctor or so called health specialist of any kind that tells you not to eat fruit or limit your fruit drastically.

[@anathardayaldar]

People who go out of their way to add fresh fruit to their diet, also put the effort to be more healthy overall and are thus less likely to gain weight.

[@redelfshotthefood8213]

Every little bit helps.

[@elmolewis9123]

Couldn't agree more.

[@pomberry3591]

Wdym "go out of their way"? It doesn't take much effort to add 200-300g of fruit/day to your diet.

[@anathardayaldar]

@@pomberry3591 I'm referring to "food deserts" where junk food is cheaper and easier to find.

[@itsalwayshalloweenexceptwh5118]

@@pomberry3591 I think the idea is that most people don't consistently eat fresh fruit daily. If it's not the norm then these people who do want to start a habit of eating fresh fruit daily have to make the effort (even if the effort is small) to include it in their diets.

[@JuliaJulia007]

I'm a successful 30yr typ 2 diabetic. Whole foods with very little anything processed and 1 sm portion of meat per day, no dairy has been the key for me. Unlimited fresh fruit and veg in my day are a must. 😊

[@tspicks4360]

It's simple - whole plant foods = healthy. Refined sugar not so much. People need to understand what carbs are, and what the difference is. "I'm cutting carbs." "Oh, I'm so sorry." :)

[@Pilinvoadora]

Thank you again for a proof-based video, keep up the good work it's appreciated

[@stefaniasmanio5857]

Hi dr. Gil. Wonderful video as usual. ❤ . One question: what about fructose and liver? Is there any evidence we should be comcerned about fructose damaging our liver? Thank you ❤❤❤

[@questioneverything1776]

That comes from eating manufactured high fructose corn syrup not the natural fructose in whole fruit

[@EdwardLindon]

You'd have to be eating an enormous amount of high-fructose fruit for it to bear any comparison with, say, bingeing on an entire pack of biscuits.

[@loganmedia1142]

@@questioneverything1776 Fructose is fructose. The only possible difference metabolically is how much someone can consume.

[@JP__Delta]

fruit is good

[@gabardjean-paul3779]

Fruit with its fibers.

[@davidflorez1196]

Not all fruits are the same though, but yes most of them are healthy in moderation

[@Coalasol]

Fruit's are tricky, it is sugar and fiber, not beneficial for the human

[@carlyndolphin]

1 Apple contains 19g of sugar.

[@davidflorez1196]

@@carlyndolphin of fructose which impacts more the liver

[@veronicaheaney3464]

A big promotion for whole foods, especially those that don’t complicate things by adding chemicals in their production. I love fruit, especially during the summer and get organic/sustainably produced fruits whenever possible. Don’t need the contaminants. However, as we can only lessen the contaminants, not avoid them completely in our lives, I don’t think obsessing over them helps.

[@SaavasLP]

The thing I'm always wondering about is smoothies. Technically you consume "the whole package" of fruit, but its processed in a way that makes it easier for the body to absorb nutrients, including sugar. Are there any quality studies comparing eating whole fruit vs smoothies and its effect on health?

[@sarahsnowe]

Robert Lustig advises that we avoid smoothies because the blender destroys the fibre. Others disagree. I observe the precautionary principle and eat plain yogurt with chopped fruit.

[@glitchr8r]

I've read that pulverizing the fibre in your your food makes it far less helpful to your gut microbiome. It also becomes "processed", and we should be avoiding processed foods. The particle size created by our teeth macerating fresh, whole foods is optimal for our health. Smaller food particles also greatly increase uptake speed and can contribute to blood sugar spikes and insulin resistance. I think it would be very wise to avoid smoothies.

[@fredslick643]

Very informative...thank you Dr.

[@cshahbazi1220]

Thank you for making this video. I still don't know: 1- what's the optimal amount of fruit to eat? The AHA recommends between 5-7 servings a day which I follow, but like how "bad" is it if we go above that? 2- it's often claimed that fruit is better because of what's it packaged in. So if we use fruits as ingredients in a cake, or just as smoothies/juices, is that bad now since it's out of its original fruit package?

[@loganmedia1142]

Just eat a variety of foods instead of chasing optimal amounts. Fruit is better, but if you juice it yourself or drink pure commercial juice in a good mixed diet you're still going to be getting plenty of good nutrients. For instance when we make a glass of orange juice from an orange it still contains most of what we would have eaten had we not juiced it.

[@mindofown]

Thankyou great knowledge

[@jeffschubert217]

Thanks for the video, Doc. If the benefits stop at 1.5 or 2 pieces of fruit a day, do you think there is harm from eating 3 to 5 pieces of fruit a day? (and what about dried fruit in moderation)?

[@mattzx003]

To your point about fruit promoting weight maintenance or weight loss, when I was bulking for bodybuilding, it was simply not worth my time to eat apples. The amount of time it takes to chew them adds up fast considering how many you need to eat to ingest a meaningful number of calories. Bananas on the other hand are effective for bulking because you can eat them so much more quickly and they don't make you feel nearly as full for the amount of energy you get from them.

[@deanjericevic8912]

Interesting & insightful, Gil! Can fructose be utilised by the mitochondria in cells or only glucose? Does fructose also cause insulin spikes?

[@martyllanos73]

I would like to see an interview with Layne Norton.

[@SJPYT]

I'd be interested to see how fruit compares with bread or rice as a source of carb. Nobody just drinks soda as their only source of carb, do they?

[@vanikokiknadze9492]

Hello, Dr. Carvalho. Thank you for good work you do for us, explaining medical scientific data. May I ask you to make video concerning comparison of heat-not-burn tobacco products and regular cigarettes? Manufacturers market HNB tobacco as less harmful for health compared to cigarettes. Thank you in advance.

[@crow4868]

Smoothies are a very popular way of getting nutrients of not so tasty but healthy foods by combining with fruit. I'd love to see the results of a randomized control trial showing these markers with different blending durations. A recent trial showed bananas reducing flavanols in berries by 80% but I thought it stopped short of giving useful info on condition and quantities. What would it do to Kale etc.?

[@JC-ct4yc]

Your nutritional advice and explanation of research findings is the absolute best online. I appreciate you illustrating your videos with pictures and clips but, even as a non soda drinker and candy eater, I find some make unhealthy food look inviting. That clip of coke being poured over ice had me salivating! Maybe chose some less appealing pictures to avoid the subliminal craving effect!!

[@JavierCespedes90]

Gil, what do you think about honey and maple syrup (100% natural) ?

[@NutritionMadeSimple]

we have a whole video on honey in the pipeline! :)

[@ScrapPalletMan]

Thanks for the simplification so I can digest. Pun semi-intended

[@paulmaxwell8851]

As long as some less-educated people continue to believe that 'carbs are carbs', we ill continue to see confusion around this subject. There's a world of difference between an apple and a slice of white bread.

[@pelawren]

QUESTION: If the benefit of fruits plateaus at 200-300g of fruits - is there any study that shows at what level the benefits of vegetables plateaus? Thank You

[@Annique]

Fruit is so delicious, aside from a spot of honey or maple syrup they are the only sweet things I eat, pretty much. Dry toasted apple on hummus toast, banana with peanut butter, plums and apricots with a tahini or almond/hazelnut butter smear, pear and strawberries go nicely in lentil salads, berries in yoghurt (or instead, 'wet' juicy fruits like blood orange, then thicken the yoghurt back up with some oats). Speaking of oats, fruit goes great in oatmeal, of course, and dried fruit makes a lovely dessert with nuts and dark chocolate. There are so many ways to incorporate more fruit into your meals! My absolute favorites are figs, stone fruit, tangerines and blood oranges, and berries. Some of these fruits are only available for a short time where I live, so whenever they come back I realise how much I've missed them and go hog wild on fresh figs for a few months, haha.

[@ohmslawyer3599]

good content !!! thanks.

[@timhanley4396]

As always thank you!

[@evanlouis8853]

Dr. Gil...thanks for all your hard work. Question: I'm 67, I work out like a mofo every day. Bike ride, swim, kiteboard. I have always been heavy and would be considered overweight since my teens. Mildly high BP, BS and cholesterol. With what I do physically every day, I would put someone half my age to shame. Can physical activity balance out, or even trounce all the so-called health markers? Am I still getting potentially dangerous heart trouble despite the fact that I rock it every day? Obviously, it would seem unfair if I was. I kind of know what your answer might be, but I'm wondering if you can stay ahead of heart disease by doing daily, physical activity. Please say yes!

[@xcast1]

You only mention exercise, but not diet. When the diet includes a lot of saturated and trans fat, animal protein, cholesterol, high calorie density and low fiber and greens content, hyper-palatable junk foods, toxins, or a lot refined carbs away from sports - this can't be neutralized by exercise, and improvements would improve health and markers mostly also via weight reduction. High LDL and BP: also check your genetically determined Lp(a) and maybe ultrasound of blood vessels for how serious that already may be. Hypertension is without much discussion a major risk factor. High BS and weight are typical for insulin resistance.

[@michelekendzie]

I know I feel much better when eating fruit vs more processed sweets, an effect even more noticeable now that I have eliminated almost all refined and added sugars over the last couple of years. But sometimes when I'm reaching for my 6th clementine orange in a day (one of my favorite things in life) I wonder if it could be possible to eat too many . . . ? Note: Clementines are the only fruit I eat in vast quantity; several every day. I also eat one serving of berries most days, tropical fruit a few times a week, and about 1 apple per week, oh, and occasionally banana. This all in a vegan whole food plant based diet.

[@gtrdoc911]

How about comparing whole fruit and freshly squeezed juice? As a dentist, I advise my patients to have the former over the latter as much as possible. With juice you're getting rid of a lot of the fiber thus more chance of exposing your body to the deleterious effects of the sugar.

[@giorgiocooper9023]

You got it the wrong way around ! Eating fruit as a whole is healthy because of the fiber. Fruit juice is unhealthy because of the fructose load without fiber !

[@adrian-ni5ln]

Could you make a video about food replacement like Huel?

[@tomasgomez3617]

Four words for support 💪

[@youngruggedandraw6864]

Can you do a video with dr. William li?

[@kenvik-q5t]

This video clarifies one important thing about keto-diet, and the so-called “healthy keto-diet” with intermittent fasting along (confusingly called) - fructose (sugar) taken from eating fruits is not harmful compared to refined sugar and carbohydrates from processed fruit and fruit and juices and fruit yogurt. So, eating fruits as a part of the keto diet is beneficial since fruit, plain yogurt, milk and cheeses are providing with micronutrients, antioxidants, protein and fat.

[@loganmedia1142]

Fruit yoghurt, at least ones we get here, is healthy too. I also can't see any difference between eating a piece of fruit and drinking some pure fruit juice with food.

[@kenvik-q5t]

@@loganmedia1142 there is a substantial health difference of eating the whole fruit vs. eating extracted fructose in artificial food. Later raising unwanted your blood sugar content and insulin resistance. While eating fructose in a form of whole food is not doing that is more ketogenic diet appropriate.

[@jussi3378]

@@loganmedia1142 Fruit yoghurt here is full of added sugars. I buy unflavoured and add the berries myself

[@adalorusso3816]

I only eat fruit and vegetables, no junk food.don't care what all these food experts say

[@wanderingtowholesome]

Does juicing (blending) fruits whole( like apple with skin) reduce its benefits ??

[@jousis_]

Blending is fine, most insoluble & all soluble fiber is preserved. BUT I have no idea if the cutting up worsens the benefit of the insoluble fibers. Juicing is worse, some or all (depends on the method) insoluble fiber is removed. Commercial juices from concentrated juice are almost junk food. 0 fiber remains.

[@loganmedia1142]

@@jousis_ To me it doesn't really matter. If I drink juice it is usually with food anyway, so there is plenty of fibre along with it.

[@jousis_]

@@loganmedia1142 even if you drink it alone, it will not hurt you, it's just sugar water with vitamins. Everything in moderation is fine.

[@kj8476]

Do you know about an RCT about NAFDL. and fruit intake as some fruits are quite high in fructose?

[@kj8476]

I'm asking as I'm eating about 500gr to 1kg of fruits and vegetables per day depending on the day. Today it was 700gr 400gr apricots and 300gr sweet peppers. For me it is very easy to eat apple or other fruits when I'm hungry instead of some junk... therefore I'm eating a lot of fruit and almost only wholegrain bread and pasta. Of course I also eat some meat and diary and fish.

[@michaelreavisjr555]

As a dietitian I get this question all the time at least 2+ times a week. I typically use the same data you found. Thanks!

[@ms-jl6dl]

I know this since 1985 when I lost weight (and felt fantastic) by eating only fruits for a month. Wild strawberries,blackberries,apples,bananas,pineapple,melons,grapes,kiwi. I never felt better in the rest of my life then that month. I was in my early twenties,overweight,alcohol and smoking off the charts,lots of walking but very little exercise... But it worked.

[@bobbyventon5015]

I love your content, Gil - even on seemingly obvious topics like this one. Do not hesitate and keep it coming! One tiny tip, since I fairly recently learned that English was not in fact your native language, is for you to take a look at the standard pronunciation of "subsequent" (/SUB-suh-quint/).

[@redelfshotthefood8213]

What language is then? I can't detect any accent.

[@bobbyventon5015]

@@redelfshotthefood8213 I'm pretty sure Portuguese is his L1.

[@vidyakarant9798]

What about fruits & insulin spike? Can diabetics eat fruits ? The sweet ones?

[@josephmoore5949]

Yes they can and it is actually recommended. For a few reasons: 1. They are a better alternative to added sugared foods like donuts and ice cream, which can tend to have more sugar than the fruit. Not to mention, these added sugar foods can tend to have much more saturated fat content. 2. The fruit normally contains a lot of fiber content, which increases the feelings of fullness and also prevents blood sugar spikes. I am a diabetic myself and even though I have increased my fruit intake, my A1C keeps lowering to normal levels. However, fruit juice (even natural) is a bit different because they do not contain as much fiber as the actual fruit. So something like orange or apple juice you should be careful with. These drinks also contain much more sugar than the fruit itself. The idea is that by eating fruit, you can reduce your sugar cravings from the bad sources.

[@loganmedia1142]

@@josephmoore5949 We mostly juice oranges and I'd expect the juice to contain pretty the same amount of sugar as the fruit before it was juiced.

[@AlBreezeee]

Just wondering, you have a soft box ?

[@michaelt2974]

But is it true the today’s fruit is modified to be sweeter than usual. Increased sugar content versus fruit from decades ago?

[@meekoosh]

So the fiber is slowing absorption?

[@stancartmankenny]

what about unsweetened apple sauce?

[@redelfshotthefood8213]

Sauce has fibre. Fibre good.

[@Tr0llmannen]

At the beginning of my journey to eating as healthily as possible, I definitely overate fruit. I did not gain weight tho, probably because the high fibre content made actually absorbing the calories very ineffective. I used to have constipation from too much fibre, mass, and food volume on a daily basis. From my experience it is not possible to gain weight on fruit because the high fibre content will lead to a decreased absorption of fruit calories.

[@eduardodesouza7693]

How about Ray Peat's?

[@feedbackzaloop]

Are there similar studies on fruits vs vegetables?

[@AndrewPawley11]

Excellent.

[@mestrinimaster3602]

I was wondering from which side of the Atlantic his portuguese name came from but listening to the outro song cleared my doubt. Obrigado pelo conteúdo 😅

[@maheshnpl]

Hello Doctor, Kindly share your opinion on the following: A new study finds regular use of fish oil supplements may increase, not reduce, the risk of first-time stroke and atrial fibrillation among people in good cardiovascular health. I don’t believe others. I want to listen from you. Pls help🙏

[@dwights1464]

I am not sure of the particular study you're referencing but I have heard that the Inuit, whose culture included lots of whale blubber containing lots of omega 3s, have a lower incidence of heart attack and stokes due to clotting but a higher incidence of hemorrhagic stroke.

[@catherinekasmer9905]

Great video! Fruit is loaded with thousands of different compounds. When we eat whole plants these compounds act synergistically for our health! But fruit isn’t just phytonutrients. It’s delicious. Did you know you can make all fruit sorbet with the ninja creami? You won’t believe how great it is- you literally can’t buy anything that good- and it’s 100% whole fruit. Fruit for the win.

[@Kushgroove234]

Fruit is amazing and is important for athletic performance

[@adrienmialland3846]

There is one thing that is unclear to me and I can't find a clear answer to it: you said at 7:45 "no body would take it seriously if we say that all fats are the same, so it is very similar suggesting that all carbohydrates are the same", and it cleared it a little, but the overall hearing is that blood sugar is what matters when it comes to carbohydrates (which I understand is probably not the whole picture). So it got me thinking that refined sugar eaten with a fiber/good fat/protein rich meal should not arm much (to slow down absorption). But, it seems a bit off when put like this, because we don't hear a simple trick like this with fats. So, following this video I understand that, may be like fats, carbohydrates cannot be considered all equals, but I still need more answers on that matter.

[@loganmedia1142]

The sugar in fruit is identical to the refined equivalents. The only difference between eating pure sugar with nothing else and eating the fruit is the other content of the fruit, like fibre. So it does logically follow that consuming refined sugar with fibre and other nutrients is unlikely to be harmful. The real problem with refined sugars is that people tend to consume them in vast quantities in highly palatable foods and those foods tend to contain little fibre.

[@JesusGarcia-Digem]

Kiwis 🥝!

[@xcast1]

AI takeaways: The key takeaway is that incorporating a moderate amount of fruit into the diet is beneficial and supports overall health without the need for excessive consumption. 1. Health Benefits: Higher fruit intake is associated with a lower risk of coronary heart disease, stroke, colorectal cancer, and overall mortality. This is supported by both randomized trials and long-term observational studies, even after adjusting for confounding factors. 2. Satiety and Weight Management: Fruit promotes satiety, helping to reduce overall calorie intake and supporting weight maintenance or modest weight loss. In contrast, sugar-sweetened beverages do not have this satiating effect and are associated with weight gain. 3. Health Markers - Fruit vs. Refined Carbohydrates: Consuming fruit has positive effects on health markers such as hemoglobin A1C, cholesterol, inflammation, and blood pressure, unlike refined carbohydrates (e.g., soda and candy), which tend to worsen these markers. 4. Nutrient Content Matters: The beneficial effects of fruit are attributed to its fiber, antioxidants, and other nutrients, which are not present in refined carbohydrates. For example, cloudy apple juice, which contains more fiber and antioxidants than clear juice, has a greater positive impact on cholesterol levels. 5. Practical Dietary Recommendations: Moderate fruit intake (about 200-300 grams per day, equivalent to 1.5 to 2 apples) is sufficient to gain significant health benefits.

[@fredred8298]

A new study has just concluded that exercise is good for you.

[@loganwolv3393]

I would like to see a trial about protein bars and their effect on health. I would imagine it's quite positive because they contain a good ammount of both protein and fiber, and while they're often high in fats, they usally use cocoa butter wich is from what i understand ethier neutral to health or the least bad, and on top of that saturated fats often increase testosterone.

[@dinahbarnes6335]

What do YOU eat in a day?

[@--Snowy--]

I can't answer for Gil, obviously, but I guess he eats whatever he likes, in moderation. Moderation is the key.

[@dannyspitzer1267]

He made a video on that

[@ArtAngelMouse]

Fruits are delicious and healthy. I love fruits. They're pretty much the only sugary thing I eat, usually 1-2 fruits a day. I still prefer vegetables more, they're definitely the ones I rather eat a ton of while fruit is still a little too sweet for me to overindulge.

[@Vivo119-jf4pp]

My bp is high gonna try the 2 apples a day thanks for the video

[@Lambda_Ovine]

fruits are wonderful things, they are nature's candy that you can normally eat without a worry in the world and give you proper nutrition, like it's significantly hard to over eat in fruit and vegetables, they will fill you up and for longer than any highly processed product with refined carbs this is my personal experience, but when i made the shift from eating what we know as junk food and white bread and decided that i will only eat whole foods, i didn't have to count calories, i didn't have to religiously weight myself and calculate what to cut that week to lower weight because that wasn't even my goal, i just wanted to eat healthier, and my body figured out by itself how much i should eat and what to do with the extra weight i had. in my case, homeostasis under a better diet meant i lost a bunch of weight, but what i'm trying to say is, expanding my dietary options to include fruits instead of junk food was key on making the shift possible

[@timothylink4386]

Matches my experience. I feel good and do well when making fresh fruit a major source of calories in my diet. I don't do as well when eating soda and candy in significant amounts. A little candy during a long session of intense physical activity seems to be ok. But orange juice is better! I can ride my bike 100 miles on orange juice and end the ride feeling great.

[@justgivemethetruth]

4:49 - I never thought of adding blueberries to my orange juice?

[@MrLeedebt]

I often wondered whether the human-induced sweetening of fruit (plus other changes) have been detrimental to humans. The amount of fruit eaten by primitive humans would have been sporadic and glutenous. Also, the fruit was probably less sweet. Apparently carrots and corn, for example, have undergone massive human-induced changes.