Have you been trying to lose weight and finding it difficult? Have you turned to juice fasting and cleansing but have been disappointed with the results?
Well, you might be surprised to learn that all of the fruits that you’ve been eating may be the issue.
Fruit is something most people consider a healthy food. And while that’s true to a certain extent, too much fruit can be problematic.
And funnily enough, when people are trying to lose weight, they often turn to more fruit or fruit juice, only to find themselves gaining weight rather than losing it.
Really…fruit? But, fruit is a natural, whole food source!
True. But it also happens to contain a lot of fructose, which is the main form of sugar found in fruits. And any form of sugar in high amounts is not healthy, especially if it’s fructose.
Fruit Is Full Of Fructose
Take a look at the fructose content in these fruits as an example:
- 1 apple – 10.74 g fructose
- 1 medium banana – 5.92 g
- 1 cup grapes – 12.28 g
- 1 mango – 15.72 g
If you’re going to eat something sweet. Fruit is definitely the best type of natural sugar to choose. It’s got fiber, polyphenols, and beneficial compounds that aid with digestion. And it contains a natural supply of vitamins and minerals too.
And when it comes to fruit or fruit juice, always choose to eat the whole fruit.
Don’t Be Fooled By Fruit Juice
Another common misconception is turning to juicing as a means to better health. Many people do it because they think it’s a great way to lose weight or cleanse. But again, this is not the case – especially if your juice contains 2 or 3 pieces of fruit.
And don’t be fooled into thinking that a homemade juice is any better. The reality is that when you juice a fruit you decrease the fiber and nutrient content and increase the calories and sugar/fructose content.
- 1 whole apple has 70 g calories, 19 g carbohydrates, 3 g fiber, 14 g sugar.
- 1 cup homemade apple juice has 120 calories, 30 g carbohydrates, 0 g fiber, and 28 g sugar.
Now that’s a big difference right? By juicing the fruit you instantly double your calories and sugar/fructose intake.
When it comes down to it, too much fruit or fruit juice can cause weight gain and make it difficult to overcome metabolic problems like diabetes, obesity, insulin resistance, fatty liver, blood pressure and cholesterol.
And it’s all because of the fructose.
The Unique Metabolism Of Fructose
There are different types of sugars. You’ve probably heard of some of them – glucose, lactose, sucrose, fructose and so forth.
Because fructose does not require insulin like other forms of sugar, researchers first thought it may be the solution to curing diabetes and metabolic issues. Unfortunately, it’s turned out that the opposite is true.
Too much fructose consumption causes metabolic problems like diabetes, obesity, insulin resistance, fatty liver, blood pressure and cholesterol
Fructose is a unique type of sugar because it gets metabolized entirely by the liver.
Let’s compare glucose and fructose so you can get a clearer picture of how this works.
When we eat glucose in something like brown rice, our body absorbs it from the digestive tract and converts that glucose into energy we can use, or stores some of it for later use as glycogen in the muscles and liver. Then our glycogen stores breakdown to glucose when we need it for energy.
Fructose, on the other hand, is poorly absorbed in the digestive tract and does not get used as energy. Our body doesn’t have the ability to transport fructose into the cells like it does with glucose. Instead the liver processes it and stores the fructose as fat.
If I were to eat 120 calories of glucose, just 1 calorie gets converted to fat. If I eat 120 calories of fructose, 40 calories get converted to fat.
All fat cells need a backbone to be created, that backbone is called a triglyceride. And guess what helps to rapidly make them? Fructose.
High consumption of fructose also promotes fat in the liver, which in turn promotes insulin resistance and high cholesterol (the bad kind we don’t want). These metabolic issues are signs of prediabetes and increase your risk of getting type 2 diabetes.
And just to top it off, eating too much fructose also affects your hunger and appetite signals. It literally bipasses important regulatory mechanisms in the brain that help us control energy balance and metabolism, meaning you’re more likely to eat more and still feel hungry when you eat too much fructose.
This is just the tip of the iceberg because more and more research is now looking into the effects of fructose on our body, meaning we’re bound to see more evidence pointing to its negative influence on our health.
It’s true that the main forms of fructose contributing to metabolic issues are things like high fructose corn syrup, sugar (which is 50% glucose/ 50% fructose), and other forms of added sugars – most of which aren’t natural.
But if you do have any type of metabolic problem or you’re struggling to lose weight, then don’t exclude fruit consumption as part of the issue. Cutting it down or even cutting it out for a while, might just help your body in more ways than you could have imagined