A complete fruit diet emphasizes consuming only fruit while eliminating other basic food groups. Grains, meat, vegetables, fats, dairy, nuts and seeds are not permitted. Fruit is relatively low in calories and provide vitamins, minerals, fiber, antioxidants and other essential nutrients. Abstaining from certain food groups means you will be deficient in other nutrients such as protein and dietary fat. Consult with a doctor before making drastic dietary changes.
Types of Fruit
Fruit can be classified into several categories. The pomes family has a firm flesh surrounding a central seedy core. This category includes apples and pears. Apricot, peaches, nectarines and plums are considered drupes because they have a pit. Berries have seeds embedded in their flesh. Citrus fruits are oranges, mandarins, grapefruits, lemons and limes. The melon category includes cantaloupe, honeydew, watermelon, casaba and muskmelons.
Benefits of Fiber
Fruit provides beneficial soluble and insoluble fiber in your diet. Apples, dates, pears and figs all contain insoluble fibers. Pectin is a soluble fiber found in oranges, lemons, limes, tangerines, grapefruits and apples. According to The Reader's Digest Association, the soluble fiber may help lower cholesterol levels and stabilize blood sugar levels. Fiber combined with an adequate water intake promotes the regularity of bowel movements.
Minerals
A complete fruit diet supplies some minerals including potassium and iron. Bananas, apples and pears are the three most popular fruits consumed in the United States and are the best sources of potassium. Potassium helps regulate the body's balance of fluids. Iron is found in various berries and dried fruits. According to the American Dietetic Association, iron functions by producing red blood cells, which carry oxygen throughout your body. Some fruit offers trace amounts of calcium and magnesium. For this reason, it is important to incorporate foods that offer these minerals, such as dairy products.
Vitamins
The best contribution a complete fruit diet makes is vitamins, particularly vitamin C and beta carotene. Citrus fruits, berries and melons are all good sources of vitamin C. Tropical fruits such as pineapples, papayas, guavas and mangoes also supply vitamin C. According to the Reader's Digest Association, vitamin C is necessary to build and maintain collagen, tissues and cells. Yellow and orange fruits are the best sources of beta carotene. These include apricots, cantaloupes, nectarines and mangoes. Beta carotene is necessary for normal cell growth, the development of bones and teeth and healthy skin.
Considerations
Fruit contains a combination of natural sugars that add to its sweetness. Fruit sugars include fructose, glucose and sucrose. Fructose is often the principal fruit sugar but sucrose is found in most fruits such as oranges, melons and peaches. Although natural sugars, these are still converted quickly into glucose and released into the bloodstream. The sugar is rapidly converted to energy and causes a spike in blood sugar levels. If you struggle with diabetes or hypoglycemia, you should not follow a complete fruit diet.
References
- "The Wellness Encyclopedia of Food and Nutrition"; University of California at Berkeley; 1992
- "Foods That Harm, Foods That Heal"; The Reader's Digest Association Inc.;1997
- "The American Dietetic Association's Complete Food and Nutrition Guide"; The American Dietetic Association; 1996
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