27. 02. 2013

The sugar in fruit is fructose. This is a quite different to your regular table sugar (Table sugar is Sucrose = 50% Glucose + 50% Fructose) as fructose has no immediate effect on your blood sugar levels. The reason for this is that almost exclusively the liver metabolizes it. Even though there is no immediate effect, it has plenty of long-term effect. 

The liver has never evolved enough to the kind of fructose load we are starting to have in modern diets. “When we flood the liver with fructose, our liver responds by turning much of it into fat shipping it off to become fat tissue. This means that this is the carbohydrate we can convert to fat most readily” If this is done over many years along with other sugars and processed foods, you are seriously asking for trouble.

 “The medical profession thinks fructose is better for diabetics than sugar, but every cell in the body can metabolize glucose. However, all fructose must be metabolized in the liver. The livers of the rats on the high-fructose diet looked like the livers of alcoholics, plugged with fat and cirrhotic.” says Meira Field, PhD, a research chemist at United States Department of Agriculture 

 A couple of illustrative numbers:

  1. A banana contains approximately 40-60g of carbohydrates (4-5tsp’s of that is sugar). I’ve found over the years, for effective weight loss, many peoples daily carb’ intake needs to come in under 150g per day minimum (& that’s mainly veggies).  One banana and you’ve almost hit a 1/3rd of your quota!
  2. Let’s say it takes 3-4 apples to make his freshly squeezed apple juice. One piece of fruit equals 4tsp’s. There’s 12-16 tsp’s of sugar right there! A glass of freshly squeezed apple juice is the equivalent to drinking a can of coke! Juicing fruit also removes a lot of the nutrients.
  3. Check chard below

Conclusion and weight loss tips:

  1. Cut down in fruit consumption. 1-2 pieces a day might be enough.   
  2. If you do want to loose weight do not drink fruit juice.
  3. Pick those fruit with less sugar/fructose content and more nutritional value such as berries.
  4. If you want bananas, oranges, etc have half instead mixed in a smoothie with more protein and fat (ex: throw in half an avocado with the smoothie along with a protein supplement) By doing this you will slow the insulin response down which of course is better for weight loss. The other option is to eat some nuts along with half a banana whilst snacking, as this will have the same effect.
  5. Include a weight training program minimum twice a week. This will help improve muscle mass and control insulin levels better due to better muscle glycogen storage.

Fruit (Raw) (3 oz)

Sugar Total (g)

Calorie Total

Strawberries

4

27

Papaya

5

33

Watermelon

5.3

26

Grapefruit

5.9

27

Cantaloupe

6.7

29

Nectarines

6.7

37

Peaches

7.1

33

Kiwis

7.6

52

Guavas

7.6

58

Apricots

7.9

41

Oranges

8

40

Pears

8.3

49

Plums

8.4

39

Pineapple

8.4

43

Blueberries

8.5

48

Apples

8.8

44

Tangerines

9

45

Bananas

10.4

76

Cherries

10.9

54

Pomegranates

11.6

71

Mangoes

12.6

55

Grapes

13.2

59

Figs

13.8

63

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