Can you eat too much fruit?


I don’t know many people who don’t like to eat some type of fruit. Most fruits are delicious, many of them very sweet too. But is it good or bad to consume fruit?

There is actually quite a lot of discussion about this. We often hear that consuming too much sugar is not healthy, for many reasons. Table sugar, or sucrose, contains 50% fructose and 50% glucose. Fructose and glucose are both monosaccharides, but sucrose (table sugar) and fructose (fruit sugar) are metabolized differently in the body. 

Cambridge dictionary describes fruit as “the soft part containing seeds that is produced by a plant.” Glucose comes from the Greek word “sweet” and our body can easily use it as energy. When it is in the bloodstream we call it blood sugar, and we need the hormone insulin to moves glucose from the blood into the body’s cells for energy and storage. 

Fructose is found in mainly in fruits but also naturally in other plant foods such as honey, sugar beets and some vegetables such as asparagus. Fructose is sweeter than table sugar, which is maybe one of the reasons why we like fruit and fruit juice. Fructose metabolizes mainly in the liver and is insulin independent, which means that it does not require the hormone insulin and thus has a low impact on blood glucose levels. Some examples of high fructose fruits and vegetables are watermelon, apples, grapes, mangos, dates, figs and pears. Fructose is also present in vegetables including artichokes, asparagus, peas, zucchini, mushrooms, onions, sugar cane and also in honey. Some low fructose fruits and vegetables include blueberries, strawberries, avocado, carrots, lemons, green beans and grapefruit. 

High fructose corn syrup, which is mainly found in soft drinks and ultra-processed foods, contains about 55% fructose and 45% glucose. In its liquid form, for example in soft drinks, it is absorbed very quickly especially if consumed on an empty stomach. This can lead to easy over-consumption of fructose and calories as well. Also, fructose is absorbed from the gastrointestinal (GI) tract by a different mechanism than that in which glucose is absorbed. Glucose stimulates insulin release from the pancreas but fructose does not. So high fructose consumption can induce insulin resistance and other types of metabolic syndrome and some people can not absorb the natural fructose sugar in fruits, which is the common symptom of irritable bowel syndrome (IBS). Because fructose metabolizes mainly in the liver and does not require insulin it is much more readily stored as a fat and can produce triglycerides on is own. If you consume too much fructose in your diet this can lead to obesity, type 2 diabetes, and NAFLL (non-alcoholic fatty liver disease), a condition caused by a build up of fat in the liver. Sucrose (table sugar) converts to fructose and glucose by acid hydrolysis in the stomach, and sucrase-isomaltase cleavage in the small intestine.

Whole fruits contain soluble and insoluble fibers. These two fibers together prevent the majority of the fruit’s sugar from being absorbed early on during the digestive process, which limits the rate of sugar absorption in the liver. So choosing to consume more whole food sources in your diet, and not choosing to drink fruit juice and soft drinks, can dramatically reduce the amount of fructose that you consume. You can also add some protein while consuming the fruits, such as greek yogurt. Some people report that eating fruits promote their hunger, so if you like you can add some healthy fat with your fruits such as avocados and nut butters too. For example, you could eat an apple with some almond butter. 

Unfortunately our body does not give us any free passes, so do remember that everything needs balance, even the healthiest foods.


Cambridge Dictionary. Fruit.

WebMD. What Is Glucose?

National Library of Medicine. Physiology, Glucose Metabolism.

National Library of Medicine. Physiology, Glucose Metabolism.

National Library of Medicine. Biochemistry, Fructose Metabolism.

Mayo Clinic. Fructose intolerance: Which foods to avoid?

NoFructose. Fruit.

Food Insight. What is Fructose?

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competition history

Ayda competes regularly in fitness competitions and is currently preparing for the 2023 North American championships.

NPC North American Championships, 2022
NPC North American Championships, 2022
NPC North American Championships, 2022
CPA Toronto, 2021

You’ve probably heard so many people say “I love what I do”, BUT in my case I can truly say it from my heart. I’ve competed in sports all my life, but it wasn’t so long ago that I really understood that actually I can only ever compete with myself.

“You are perfect, until compare yourself with someone else”

I started contest prep in 2011, and since then I didn’t stop competing. In some competitions I got first place, in some it went not so well, but every competition that I prepared for taught me something more about myself and helped me take the correct direction, which I believe has shaped my work and my life in such a positive way.

When I competed in my first bikini competition I had just moved from my home country Turkey to Canada, and was getting used to the Canadian lifestyle — and, of course, the language too, which was the hardest part for me. I always wanted to do a fitness or bikini competition, but when I was still in Turkey the work and cultural differences made it so hard to do.

So I was in Vancouver BC, working at Steve Nash Fitness Club, and one of my co-workers, who was a competitor herself, asked me “why you are not competing?” I started asking myself and questioning if I could do it? I’d never done anything like it before… Maybe you’re asking yourself the same questions right now! Of course I told myself “absolutely, I can’’. And my competition journey began!

Each show that I competed in gave me more knowledge about my body, and how I can improve. Of course, it’s not easy to correctly identify what’s missing with training and nutrition, and this learning process and all of the experiences pushed me to learn more… I’ve been a personal trainer since 1993, but I wanted more and began my nutrition studies. I finished my Comprehensive Nutrition and Sports Nutrition degrees.

And yes, I am still competing! You can see a list of all of the competitions that I’ve competed in further down this page. And right now, AGAIN, I am getting ready for my next show…!

I’ll warn you right now, it wasn’t easy at all. The easiest part was the training, which was already part of my daily life. But posing, dieting, supplementation, getting a bikini, finding a trainer… This was much tougher, not the mention the cost for the registration, jewelry, tanning, hair and make-up, they cost a lot too. 

But I wouldn’t let anything stop me, and right after my first show — WBFF in May, 2011 — I immediately started looking for the next show to compete in. I was hooked!

I am so happy to be able to help other competitors who are willing to work and improve their mind and health at the same time. My goal is to create healthy and happy bikini competitors, who want to challenge themselves and put in the work that needs to be done to reach their goals. There is really no easy way to get there… But there is a smart way.

I look forward to working together and sharing my knowledge with YOU to get you in the best shape of your LIFE!!!!! 



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