Fruits are a great source of sugar. They help a person control their glucose intake. However, there is a nutrition system in which a person consumes only fruits. Fruitarianism, as a dietary system, appeared in Europe in the 18th century, was later brought to the United States, and spread throughout the world. In this article, we will figure out what fruitarianism is, whether such a diet is useful, and whether it is possible to lose weight by eating only fruits.
Fruitarianism is a diet, a subspecies of vegetarianism, consisting of fruits, in rare cases, including nuts and seeds in the diet. Food is consumed exclusively in its raw form. The Fruitarian ideology is simple: people don't want to kill either animals or plants, so they only eat what naturally falls from trees. However, if the fruit contains seeds, some fruitarians will not eat it, because they will kill future plants.
Nutritionists believe that following a fruit diet for a long time is dangerous for health. This dietary pattern is not suitable for children, teenagers, pregnant or breastfeeding women because fruitarianism is more restrictive than veganism and raw foodism.
When malnourished, the body will experience stress, which will lead to disruption of the gastrointestinal tract, thyroid gland, decreased immunity, and hormone imbalance. The diet is not balanced. It causes a deficiency of protein, calcium, iron, zinc, vitamin D, group B, and fatty acids.
Protein does not accumulate in the human body, like fat and carbohydrates. With a lack of a microelement, an insufficient amount of amino acids is formed, growth and development of tissues are delayed, swelling appears, immunity decreases, and the work of the heart and brain is disturbed.
A 2019 study showed that a lack of protein reduces life expectancy: the risk of developing cardiovascular and cancer diseases increases. To make up for the deficiency in vegetarians, nutritionists advise adding legumes to the diet.
Calcium is responsible for the metabolism and formation of tissues in the human body, the functioning of the cardiovascular system, cholesterol levels, and the nutrition of nerve cells. 99% of calcium is found in the bones, so a deficiency leads to the development of diseases of the skeletal system, tremors, and decreased performance.
The daily requirement for calcium intake is 700 mg. This amount of trace elements is sufficient to prevent changes in bone mineral density. The richest sources of calcium for vegetarians are sesame, almonds, soybeans, lentils, seaweed, and orange juice.
The richest source of iron is meat, so if you follow a diet of fruits, a severe deficiency of the trace element occurs. According to studies by Swiss scientists, iron deficiency causes chronic liver diseases, acute infectious diseases, and the development of cancerous tumors. With a restrictive diet, an insufficient amount of a microelement enters, and anemia develops. Because of this, mood swings, and irritability appear, a person gets tired quickly, and the body is under severe stress.
Apples, apricots, pears, bananas, black currants, and gooseberries will help to fill the gap. Iron is also found in chanterelle mushrooms, leafy lettuce, cabbage, beets, and green peas.
With a lack of zinc, an imbalance of hormones occurs, and the functioning of the genome is disrupted since it contains zinc-containing nucleotides, heavy metals accumulate in the body, and the immune system weakens.
Studies have shown that a lack of zinc increases cravings for alcoholic beverages, as alcohol contains a lot of this trace element. To make up for a zinc deficiency, nutritionists advise vegetarians to add pumpkin seeds, almonds, walnuts, sunflower seeds, cashews, chickpeas, and cocoa powder to the diet.
More than a billion people in the world suffer from vitamin D deficiency. The trace element is called "solar" because about 50% is produced under the influence of the sun. Scientists believe that it regulates the functioning of 200 genes and, at high concentrations, is involved in the formation of cancer. In addition, vitamin D regulates the metabolism of calcium and phosphorus in the body, and the functioning of muscles, and nervous and immune systems. With a lack of a microelement, a person feels drowsiness, increased anxiety, and a breakdown. It is difficult to compensate for a vitamin deficiency without biological supplements, so nutritionists advise consuming fish oil.
Vitamin B is not found in plant-based foods. They are rich in products of animal origin: liver, fish, seafood, and dairy products. If you are on a vegan diet, we recommend supplementing your diet with vitamins.
Vitamin B deficiency causes loss of appetite, nausea, muscle weakness, seizures, flaky skin, dry eyes and insomnia, and increased anxiety. Research in 2016 shows that B vitamins affect brain function and human cognitive abilities.
Fatty acids are carboxylic acids that do not dissolve in water, the best known being Omega-3 and Omega-6. They are found in fats, oils, and waxes of plant and animal origin. With a lack of fatty acids, metabolism slows down, immunity decreases, dry skin appears, and muscle weakness and depression may develop.
Scientists have found that the use of fatty acids improves the functioning of the cardiovascular system and reduces the risk of developing coronary heart disease. However, it has been scientifically proven that consuming more than 50 g of saturated fat from olive oil reduces the elasticity of the arteries by 30%.
Fruits are a great alternative to industrial sugar, so for those with a sweet tooth, fruitarianism may seem like an easy and tasty way to lose weight. Fruits are indeed rich in fructose, vitamins, and antioxidants. Some researchers believe that fruits reduce the risk of developing cancer and other chronic diseases. However, it is important to maintain the balance of microelements. This is not possible on a fruit diet, so a restrictive diet can lead to diseases.
Fruits contain a plant-based sugar called fructose. Excessive consumption of fructose increases blood sugar levels, which can result in insulin resistance. Scientists have found that high consumption of fruits increases the risk of developing type 2 diabetes. The experiment showed that 13,000 people out of 3,500,000 healthy people who ate a lot of fruit during the year developed type 2 diabetes.
The high sugar content of fruits puts a person at a high risk of developing tooth decay. Scientists believe that apples have a detrimental effect on tooth enamel. And oranges and lemons contain acids that destroy teeth, so dentists advise brushing your teeth after eating the fruit.
Excessive consumption of fruits with high acidity can cause gastritis. Gastritis is an inflammation of the lining of the stomach, which eventually leads to an ulcer or cancer. A 2019 study showed that people who follow restrictive diets and consume only one food for a long time have the highest risk of developing diseases of the gastrointestinal tract.
For gut health, nutritionists recommend eating fermented foods, vegetables, seafood, eggs, and spices that kill disease-causing bacteria. The fruit diet is contraindicated in diabetics, the elderly, pregnant and lactating women, children, people with low body weight, and those who have eating disorders.
Fruitarianism is not a safe way to lose weight. For healthy weight loss, we advise you to adhere to proper nutrition, maintain a balance of proteins, fats, and carbohydrates, and lead an active lifestyle. But you should not completely exclude fruits from the diet, as they are rich in vitamins, minerals, and fiber. A balanced diet is good for your health.
