Fruit as a food choice comes with a caveat: How much is too much?
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Nutritionists and researcher share insights on fruit’s health benefits and risks
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Published March 10, 2025 4:30am EDT

Fruit is widely regarded as a  — but is there such a thing as too much?

In a recent video, a Harvard researcher sets out to explore the nutritional nuances of this popular food group.

Nick Norwitz — who has a PhD in metabolic health and is currently finishing his medical degree — weighs the benefits and risks of consuming large quantities of different types of fruit. **(See the video at the top of this article.)**



Context also matters, he pointed out.

"For example, an athlete or generally healthy person having a banana before a run or after a run is very different than a person with diabetes chopping a banana into their morning brown sugar oatmeal," he said.

If fresh fruit replaces  like fruit juice, candy, and donuts, people can expect to see a benefit, Norwitz noted — "but that doesn't mean fruit intake is metabolically optimal in all circumstances, nor does it mean that a bowl of fruit is a healthier breakfast than eggs and bacon, or a healthier dessert than cheese."

Different fruits have different properties that interact with unique features of individuals, the researcher said.



According to the expert, the USDA guideline for fruit consumption is about 2 cups per day.

"Fruit has fiber, vitamins and minerals, which are often underconsumed in the ," she said.

The fructose in fruit is different from the fructose in many processed foods, according to the nutritionist.

"Natural fructose is absorbed from the gastrointestinal tract by a different mechanism than that of glucose — it does not require insulin that is released from the pancreas for it to be absorbed," she said.

This means fructose doesn’t immediately impact blood sugar levels the way glucose does.

The dietitian noted that consuming too much fructose may have other negative effects on metabolism.

> "Most of the fructose in the American diet doesn’t come from fresh fruit, but from added sugars like high-fructose corn syrup and table sugar."

"Fructose is highly reactive and can contribute to the formation of harmful compounds in the body, which may play a  and certain diseases," she told Fox News Digital.

Most of the fructose in the American diet doesn’t come from fresh fruit, but from added sugars like high-fructose corn syrup and table sugar, which are commonly found in soft drinks and sweets.



Because fruit does contain natural sugars, Routhenstein said it’s important to be mindful of portion sizes, recommending that people stick to 1.5 to 2 cups per day.

New Jersey-based dietitian Erin Palinski-Wade, author of "2-Day Diabetes Diet," echoed that fruit can provide numerous health benefits, with essential nutrients, fiber, and antioxidants that may lower the risk of .

Because fruit is fermented, it can contain more harmful compounds than other foods, according to Palinski-Wade.

Any fruit, if consumed in very high levels, can lead to an imbalance in overall diet, she told Fox News Digital.

"Fruit choices should be based on personal preferences, lifestyle, and health needs," she said.



Routhenstein pointed out that some fruits may be more suitable for certain dietary needs.

Fruit choices should be based on personal preferences, lifestyle, and health needs, she said.



"The focus should be on variety, portion control, and pairing fruits with other , rather than demonizing any specific fruit."

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Melissa Rudy is senior health editor and a member of the lifestyle team at Fox News Digital. Story tips can be sent to melissa.rudy@fox.com.
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