Everyone says this but it misses the point. Fruit in it's natural state is a complete package of nutrients, fiber, and unrefined sugar. It has less of an impact on blood sugar than processed food with the same amount of sugar.
Without, it all goes straight into the bloodstream, and has to be processed immediately. If there is too much, the fructose gets processed to fat in the liver. Fructose has to be processed by the same pathway as alcohol, because the rest of the body doesn't know what it is. American children are getting cirrhosis like alcoholics now. The appetite system doesn't know about fructose: eating any amount fails to make you less hungry.
With, much of it gets to the lower intestine, where it feeds gut bacteria, instead. They need it. We need them. What gets absorbed takes longer, resulting in much smaller swings of concentration of various blood chemicals.
Ultimately, all the evidence I see points to the fact that most people can’t eat large amounts of fruit. I can, though. I’m like 170 lbs (77 kg) and I can easily devour pounds of apples or strawberries or mangoes in a sitting and eat more tomorrow. So the pro fruit argument usually ends up on CICO which I am willing to accept.
So I stay away from fruit when I know I need to control weight.
The real problem—don't do that. Eat a salad beforehand and then keep the fruit to a serving or two. Zero doesn't work in the long term, there is no need for deprivation that squeezes out the fun in life.
We've arguably evolved to do exactly that, since fruits are seasonal crops with brief periods of availability before rotting and vanishing until next season. We binge when they're available (and love sweets accordingly), storing some energy for the coming period of scarcity.
But it's true that intact fruits include soluble dietary fiber. The soluble fiber interferes somewhat with the small intestine's access to the sugars locked up in the goop as it passes through, to become flatulence via your guests living in the colon.
Just look at an insulin index including fruits to see how they compare, there's a small example on wikipedia @ https://en.wikipedia.org/wiki/Insulin_index#Explanation_of_I...
I like the Insulin Index page. That seems like reasonable evidence.
My understanding of the role soluble fiber plays in fruit digestion comes entirely from talks by ucsf professor of pediatrics Robert Lustig. There's a bunch of his stuff on youtube, you may have heard of the famous one Sugar: The Bitter Truth. In some talks he goes more into the role of soluble fiber, but I don't recall which, and it's a bit of a rabbithole to go digging through again. Plus it's been years since I spelunked this particular hole, it's presumably even deeper now.
I'm sure if you do some digging you could find reliable info on the subject. It's not my impression that we're breaking new ground here, pretty sure dietary fiber's effects on digestion are at least partially understood scientifically at this point.
Unfortunately you'll still encounter a lot of folks fixating on "the physics" and calories in vs. calories out, which ignores the fact that your body is full of living organisms. The composition of your food largely determines how much of its calories get taken up by your body vs. your guests vs. simply pass through.
I have recently started appreciating the gut flora stuff after discovering that there’s a whole class of artificial sweeteners that not only gives me the runs (easy to handle) but also wrecks my mood (harder to detect since it borks my detection mechanism).
On the bright side, if I’m willing to accept the pain, weight loss is trivial. Smash the Nick’s and Halo Top for a week, compensate for mood with a Barry’s Bootcamp every day, come out the other side stronger and lighter.
You'll die of malnutrition on a fruit-only diet. It lacks fat, for example, which is essential.
People seem to think fruit == candy since both contain lots of sugar. It's a lot more complicated than that.
P.S. I'm not talking about juicing fruit, I mean chewing and eating fruit in its natural state.
If you regularly experience a 'sugar-high', I wonder if it might be indicative of problems with your body's blood sugar regulation.
https://www.medicalnewstoday.com/articles/324896#Acute-sugar...
Ever heard of Avocado?
https://www.byrdie.com/fruitarian-diet
You can get fats from nuts.
"Anyone following a fruit diet may be missing out on vital nutrients, including: iron calcium vitamin D zinc omega-3 fatty acids B vitamins, including B-12"
Maintaining the complex structure of the unprocessed ingredients isn’t even on the radar.
There are very serious reasons to treat the fiber as deeply precious, and removing it as deeply harmful.