- By Prerna Targhotra
- Fri, 09 Aug 2024 05:00 PM (IST)
- Source:JND
Benefits And Risks Of Fruitarian Diet: Eating a range of fruits while reducing or avoiding other dietary groups including grains, proteins and fats is the main focus of a fruit diet. This diet can be as simple as eating solely fruits or as complex as including fruits with other foods in meals. The goal is to enhance general health and wellbeing by utilising the inherent advantages of fruits, such as their high water content and plenty of minerals.
Benefits And Risks Of Fruitarian Diet
According to Rutu Dhodapkar, Deputy Manager – Dietetics, P.D. Hinduja Hospital, Khar, being on a fruitarian diet is the latest trend that is followed by the young community. According to them, it has a lot of fibre which we have to concentrate on to keep our gut health in good condition.
Fruits that are eaten fresh have natural fibre and other vital nutrients that the body needs. As this busy generation has quite less time to cook a good hot meal, they try to select good easy-going options to meet their regular nutritional needs. Fruits also act as a natural sweetener to sweet tooth so requirements are fulfilled by adding sweet fruit to taste.
A fruit diet alone may not fulfil the demand of a healthy body as each food group is required and fruits lack fats and proteins so to fulfil the body requirements, we need to have balance in proper proportion from each food group to follow a balanced diet.
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Fruits have very few calories and minimal amounts of protein. If planned, 25% of food can be fruits, the rest 25% can be nuts and seeds and 50 % should be from whole grains, vegetables and protein sources like pulses, soya milk and milk products or non-vegetarian options.
Those on a paleo diet eat a variety of vegetables, fruits and proteins by including them in their meals for nutrition. All colourful fruits and vegetables should be included as they are rich in antioxidants like vitamin C. Include seasonal base fruits like passion fruit, durian, mangosteen etc and local fruits like blackberries, strawberries, mango and blueberries. Fruit vegetables like tomatoes (rich in lycopene), cucumbers (lots of water), peppers (boost metabolism), avocados (high in healthy fats) and olives (healthy fat) can also be included.
Benefits & Risks Of Fruitarian Diet (Image Credits: Canva)
Dry fruits are included along with nuts and seeds like almonds, and walnuts (rich in sunflower seeds and flax seeds in a fruitarian diet. Beverages like coconut water, fresh juices and kokum juice are also included in a fruitarian diet. Overall diet cannot be fruitarian for long, as not balanced with proteins and fats if comorbidities are seen depending on conditions.
If a lot of fruits and juices are added to a diabetic patient’s diet, it can cause an increase in their sugar levels, which can be harmful to health. Instead, fibres should be included along with other food groups in a diabetes diet. In renal conditions, restriction on electrolytes sodium and potassium levels need to be monitored and fruit juices or coconut water or fruits cannot be planned so a fruitarian diet cannot be continued.
A goal-based diet for weight reduction and bone health also can’t be a fruitarian diet as low calories can be met but protein and fat requirements cannot be met. Calcium, vitamin B12 and protein deficiency are seen. During the fast we can practise having a fruit diet along with makhana, milk and milk products like curd, buttermilk, lassi and nuts, only fruits are not recommended instead balance foods with carbohydrates, protein, fats and fibres.