What's the danger of an all-fruit diet?
By Jacque Wilson,
CNN) -- After learning that Ashton Kutcher had landed in the hospital trying to follow Steve Jobs' all-fruit diet, CNN reader Sumday had just one question: "All I really wanted to know was why this diet was bad?"
Jobs first fell for extreme diets during his freshman year of college, according to Walter Isaacson's biography "Steve Jobs." Jobs and his college friend Daniel Kottke became vegetarians after reading "Diet for a Small Planet."
Then Jobs read "Mucusless Diet Healing System" by Arnold Ehret; Ehret believed in eating nothing but fruits and starchless vegetables like spinach, carrots and cucumbers. Jobs began with two-day fruit fasts, eventually going for a week or more. "I got into it in my typical nutso way," Jobs told Isaacson.
Ehret's fruitarian diet, also called the Eden Garden Diet or Ehretism, is often used as a type of cleanse, according to LiveStrong.com. Designed to detoxify the system, it can do more long-term harm than good.
When you only eat fruit, you're excluding a lot of valuable nutrients from your diet, says Marisa Moore, registered dietician and spokeswoman for the Academy of Nutrition and Dietetics. "Protein is one of the main ones that comes to mind," she says. "(Without protein) you lose body weight. Protein acts like a building block for your muscles and skin and organs."
The same goes for fats, Moore says. Although they often get demonized, fats play an important role in our hormone levels and brain function.
Kutcher told reporters at the Sundance Film Festival that he ended up in the hospital with pancreas levels that were "completely out of whack."
Fruit contains a lot of natural sugar, which needs to be controlled by insulin in the body, Moore says. It's the pancreas' job to release that insulin; Kutcher's pancreas may have been overworked if his body was receiving an overload of sugar.
Many readers wondered if an all-fruit diet could have led to Jobs' pancreatic cancer, which led to his death in October 2011. Scientists don't know what causes pancreatic cancer, according to the American Cancer Society. Certain inherited DNA mutations might play a role, as well as chemicals in our environment or diet. Even if you don't overwork your pancreas, you're probably not eating enough calories on an all-fruit diet, Moore says. That puts the body into starvation mode, which can result in serious medical conditions like osteoporosis, severe dehydration and even heart failure, according to the National Eating Disorders Association. Here's the bottom line: Fruit is natural. It's nutritious. The government recommends eating 1 to 2 cups of it a day. Just don't go all "nutso" on it.
Blueberries are often singled out as a superfood because studies have shown they aid in everything from fighting cancer to lowering cholesterol. But all berries, including raspberries, strawberries and blackberries, contain antioxidants and phytonutrients. Worried about the price of fresh fruit? Experts say frozen berries are just as "super."
Salmon provides a high dose of omega-3 fatty acids, which studies show significantly lower the risk of heart disease. Omega-3 fatty acids fight back by reducing inflammation and slowing the rate of plaque build-up in blood vessels. Salmon is also a good source of lean protein.
Eating a breakfast high in protein is a good way to keep hunger at bay throughout the day. Eggs are full of choline, a nutrient that helps block fat from being absorbed in the liver.Choline may also help in preventing memory loss.
Many dieters shy away from nuts because of their high calorie and fat count. But studies show that eating a handful several times a week can help shed pounds and prevent heart disease. Almonds in particular contain lots of monounsaturated fats and fiber. (Healthy swap: Replace peanut butter with almond butter)
Staying hydrated will keep you from munching absentmindedly, and if you choose to drink green tea, you'll also be increasing your metabolism, which will burn more fat. Plus, the antioxidants (yes, those again) found in green tea can help prevent cancer.
Broccoli is one of nature's most nutrient-dense foods, with only 30 calories per cup. That means you get a ton of hunger-curbing fiber and polyphenols -- antioxidants that detoxify cell-damaging chemicals in your body -- with each serving. Researchers from Johns Hopkins University have long praised broccoli's cancer-fighting and prevention abilities.
Quinoa is the popular whole-grain du jour because it also contains a good dose of protein to help build muscle. Yet including any type of whole grain in your diet -- from barley to brown rice -- will aid in weight loss by filling you up for fewer calories.
Low-fat dairy is an important part of any superfood-focused diet. Studies show that women who consume approximately 1,400 milligrams of calcium per day burn more fat than their non-dairy-eating counterparts. Yogurt in particular helps slow the production of cortisol, a hormone that slows metabolism.
Beans, beans, the magical fruit; the more you eat, the more ... you lose weight. Black, kidney, white and garbanzo beans (also known as chickpeas) all end up on superfood lists because of their fiber and protein. They fill you up and provide muscle-building material without any of the fat that meat can add to your meal.
While researchers aren't positive that eating chocolate will make you thinner, the heart benefits of dark chocolate have long been recognized. Antioxidants and anti-inflammatory properties may help offset the calories. And some scientists believe chocolate's caffeine could increase your metabolic rate. Still, stick to small pieces that will curb cravings without overloading your body with sugar.
