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Limit yourself to a maximum of 1 serving of fresh local seasonal fruit per day – particularly if you are trying to lose weight.
There is a simple turnaround to easy weight control and health by elimination or at least limiting your total Fructose intake to less than 10 grams per day. Many groups including dieticians, weight reduction schemes and some advisory bodies keep pushing the fruit barrow.
It is better than a lot of refined sugar in food but fruit still has a fair load of fructose.
The natural source of sugar is fruit and we are meant at a primitive level to search for that sweetness generally at the end of summer, gorge upon the fruit and elegantly metabolise it to fat for winter storage. The trouble is we now have some form of sugar 3 times a day, 365 days a year and wonder why we are making fat every day along with its metabolic consequences.
My issue is not with eating whole fruit as much as it is with the quantity and frequency that we currently take in.
Fruit has been around for billions of years but most of our early exposure as cavemen was around the tropics in Africa 50000 – 60000 years ago.
The wild fruits varied in availability, size and taste depending on the tree, soil type and obvious environmental factors.
Modern fruit production includes soil management, controlled environments and a variety of chemicals to produce the quantity and consistency required for the modern supermarket. I have nothing against fruit and believe that there is plenty of goodness in fruit but to me, it should be up to ONE piece of LOCAL and SEASONAL fruit per day.
Fruit varieties are now being designed with more sugar and less fibre to improve transportability and shelf life. There are about 3 teaspoons of sugar in each banana and orange, a couple in apples, peaches and nectarines, about 1 per strawberry. The regular consumption of nuts most days over 30 years is associated with a lower death rate, lower heart attack and respiratory disease rate as well as a lower cancer rate. They also acknowledge that this group were leaner, less likely to smoke, more likely to exercise, and more likely to use multivitamin supplements and that they also consumed more fruits and vegetables and drank more alcohol.
It’s funny to me just how much social norms change over time depending on what dominates the media.
Fat was bad, so all the experts said, so clients wanting to lose weight would look at me like I was the village idiot when I told them to stop eating low-fat and fat-free foods. While I don’t have as much trouble convincing people these days that fat in the diet can play a valuable role with weight loss, the new fat loss nemesis has seemingly become fruit.
Sure an orange and a Snickers bar have pretty much the same TOTAL sugar content, but the composition of sugar is different and obviously so is the food in general. Without getting into a whole dissertation about sugar (some other time for those who are really interested), let me cut to the chase on all of this. The main difference between glucose and fructose is how they’re metabolized in the liver. We’ve loaded up our foods with HFCS (which is either 42% or 55% fructose depending on how it was made), and seen a stark rise in obesity, diabetes, insulin resistance, etc.
You’ll notice that a lot of the berries are between only 3-7 grams of fructose and with the exception of really sugary fruits, most everything is under 1o grams. As you can see from the above chart, while an orange may be around 20-25 grams of total sugar, it’s only around 6 grams of fructose.
I get it that there will be those who are convinced fruits are bad for weight loss and no amount of reasoning on my part will convince them otherwise. It all depends on how much you consume, when you consume them, and what the rest of your diet is like. Fruits are composed of simple sugars which are readily digested and easily assimilated by the human body. If you were to eating nothing but fruits (or perhaps fruits and vegetables) for a short period of time, say a few days, your body wouldn’t store a bit of fat.
Because you’d be using up every last bit of that sugar for metabolic functions and energy. However, let’s switch up the diet to also contain a bunch of grains and starches (breads, potatoes, rice, etc) along with some fats and protein.
This is one of the reasons why you see fruits included much more prevalently in Paleo type diets. The big picture is fruits can be incorporated into your diet (regardless of diet type) and you’ll still be able to lose weight. You’ll have enough sugar from the starches and other carb sources that excess from fruits can limit fat loss in some situations (not all). The best times to eat fruit are in the morning (my favorite) along with at snacks or meals that are naturally low in carbohydrate.
By the time we added the sugar from the carbs in the chips and fruit we’re pushing over 75 grams of carbs!
Fruits eaten on top of a meal or snack that consisted of lots of starch carbohydrates, not so much.
As goes your starch and fat consumption there should be an inverse relationship to your fruit consumption.
Shane Doll is a certified Charleston personal trainer, fat loss expert, speaker, and founder of Shaping Concepts Personal Training Studios. By now, most folks are aware that high fructose corn syrup (HFCS) was a bad idea for a country suffering from an obesity epidemic. Even the food industry has gotten the memo loud and clear, and the HFCS in soft drinks and sweetened comfort foods is being replaced by cane sugar.
What many of us don’t know is that the fructose in HFCS has the same fructose that’s in your fresh-squeezed fruit juice.


Of course, it is undeniable that fruits contain antioxidants, vitamins, minerals, and phytonutrients that can be very protective as part of a balanced, whole foods diet.
Join me as I discuss the Ayurvedic perspective on fruit, and the research behind the top 10 reasons to avoid too much fructose. Orchards of apples, oranges, bananas and other fruits, all loaded with fructose, didn’t exist until we created them. In fact, in one study it was reported that throughout human history we ate about 15 grams of fructose from fruits and veggies a day, which amounts to about three ounces. In the late summer and fall, when fruits are most abundant, bears and other animals gorge on them in an attempt to store an insulating layer of fat for the winter.
Even with these industrial changes, I wonder if the sweetest fruits are best used seasonally to help build insulation before winter and with caution at every other time of year. Regular table sugar, called sucrose, is made up of 50 percent fructose and 50 percent glucose. Glucose and fructose, on the other hand, are simple sugars and do not require an enzyme for absorption, so they move directly into the blood, creating a more immediate spike in the blood sugar. What got HFCS into trouble in the first place was that it was super concentrated fructose, delivering a whopping 80 percent fructose and only 20 percent glucose. Healthy sources of glucose include whole grains, vegetables, legumes and smaller amounts of fruit.
3.В В В  Excess fructose can raise triglycerides and increases the risk of arterial damage and cardiovascular disease.
5.В В В  Excess fructose will turn to fat and congest the liver, causing a condition called non alcoholic fatty liver (4). Non alcoholic fatty liver was two to three times more prevalent with fructose consumption than with non-fructose controls (4).
8.В В В  Excess fructose leads to insulin resistance, which can lead to Type 2 Diabetes or prediabetes (4).
10.    While most of your body’s cells can’t use fructose as a source of energy, undesirable in the gut can use fructose to proliferate (7). There is no question that whole foods including fruits, veggies, nuts, seeds and whole grains are all part of a healthy and balanced diet.
Avoid dried fruit and fruit juices and opt for the whole, fresh fruit to make sure you have plenty of fiber from the pulp of the fruit to buffer the glycemic load in the body. John Douillard, DC, has published over 500 health videos and articles that are available on hisВ website.
It is so nice to have the luxury to be able to analyze our food choices so in depth and be able to cast an entire food group aside and relegate it to be unhealthy. While it may be true if you engorge yourself on fruit (or pretty much any other thing you can put in your mouth) it would have an adverse effect, I'm sure Americans and most people that have any sort of blood sugar issue are not experiencing problems because they eat too much fruit. The title of the article is just sensationalist and slightly misleading, but, hey, these are blog writers trying to get followers, I get it. While I can see how fruit is so much better than processed sugar and in moderation can be of great benefit (and yogajanet, I hear what you are saying as well, so many people just doing what they can), as a health coach I see how many of us abuse fruit because we are addicted to sugar and on a constant blood sugar roller coaster that is perpetuated by excess fruit consumption. If your health guru tells you to drop fruit because it has too much sugar, you should drop your guru. Maybe because I regularly read Dr John Douillard’s articles and give him credit for being unlike other pill pushing Quacks .
Where Dr Douillard emphasises the value of whole fruit in a diet ,and gives clear nutritional medical advise for anyone who has difficulty keeping blood sugar where it needs to be for optimum performance ! My reading around this topic points to a variety of fruits being competed for by humans, birds, animals and insects. Once harvested in commercial enterprises it is often coated with chemical to protect the outer skin, then placed in vacuum storage rooms rich in oxygen and then cooled down to a core temperature of about 0 degrees. Fruit when eaten whole has fibre in it which slows the absorption of fructose and is good for the bowel.
This is a guide only and especially for those trying to lose weight – ONE piece of LOCAL and SEASONAL fruit per day. The problem in general though is NOT fruit but rather increased consumption of processed foods that contain high-fructose corn syrup (HFCS). The resulting glucose syrup is then isomerized to the sweeter high fructose corn syrup through the use of enzymes. Ok, for everyone else who has a hard time coming to grips that fruits could really be bad for weight loss, continue on with me. I’m probably 80% Paleo and follow Primal Blueprint diet principals but still include some dairy and starches. In this case you’d have enough sugar from the combined carbs with rice and broccoli that the fruit would only be excess. Not only does keeping a journal develop conscious awareness with eating, but it also helps to show just how much carbs, fats, etc, you’re getting at meals and snacks. The sandwich will come in at over 50 grams of carbs alone, before we even get to the chips or fruit.
The combination of high fat and sugars at the same time is a recipe to turn the fat storing switches on. Personally I believe in the virtues of variety and using your experience and insight to simply minimize or remove foods that don’t work well with your body.
He specializes in helping people achieve a body transformation with burst training exercise and whole food nutrition.
Pleasant, Daniel Island, Isle of Palms, Sullivan's Island, and the Bluffton-Hilton Head areas. What goes unmentioned is that too much fruit can wreak havoc on blood sugar and can undermine efforts to maintain a healthy weight.


In 1987, it was estimated that humans consume about 81 grams of fructose per day—that’s nine times more fruit. The sweetest, highest-in-fructose fruits were traditionally harvested in the fall as the perfect food to help the animals prepare for winter. I say “still” because most fruits have been hybridized to be bigger, sweeter, and harvested at a more commercially convenient time.
Unlike glucose, the liver converts the fructose directly into fat and can lead to excess fat, obesity and lipoproteins in the body (1). Fructose will increase the bad cholesterol that deposits fat in the cells and will decrease the good cholesterol that removes bad fats from the blood and cells. This is called glycation and creates something called AGEs (Advanced Glycation End-products). This is a condition that affects 20-30 percent of the adult population and is directly linked to insulin resistance, diabetes, chronic inflammation, and metabolic syndrome (see below). In fact, fructose has the same effect on the liver as alcohol (ethanol), which is already well known as a liver toxin (7). Reserve the really super-ripe and sweet fruits for the fall, when the body is naturally trying to insulate for winter. I recommend using the least sweet fruits sparingly and avoiding very sweet fruits like grapes, bananas, sweet cherries, mangoes, pears and kiwi altogether until your sugars stabilize. If you want more, a membership with Elephant Journal is only $13 per year—about a buck a month, less than the price of a coffee—to help independent media grow and enables us to pay our editors and writers. Admittedly, I've always been baffled as to why anyone would recommend not eating fresh fruit. And yes because his web site is for those who are passionate about fine tuning their bodies and minds for optimum performance , he doesn’t seem to hold back on the finer details . The concentrated sugar and lower fibre content with additional processing mean to me that Modern fruit is different. Other whole fruits (not dried) are not bad and if you eat them with the skin (well washed) then you get the fibre as well. Forget about whatever compelling evidence some dude in a white coat and clipboard tells you. You can receive a FREE no-obligations trial of his Charleston personal fitness programs and start experiencing the Shaping Concepts difference today. As a side effect, all of the hybridizing has raised the glycemic load of fruits way beyond what it was originally. Fructose, on the other hand, is metabolized completely differently, and is not nearly as efficient a source of energy as glucose. Fructose, on the other hand, is quickly stored by the liver to be used for energy when needed in the future.
It takes a long time for the body to convert fructose into energy and, moreover, it can interfere with glucose metabolism, which is the body’s preferred energy source (1). Leptin-resistant people tend to gain fat and become obese much easier than those who are not leptin resistant (7).
He has written six books, produced numerous health DVDs and CDs, andВ has formulated his own line of organic health care products.
But for folks who want to go a little deeper into the details of how different foods affect us physiologically and otherwise, i think this is invaluable information. However, in the list of all the items that are bad for you nutritionally and lead to weight gain, eating too much fruit has got to be at the bottom of an extremely long list. Integrating ancient knowledge and awareness held in the living body of ‘ayur Veda’ with contempory research and scientific discovery , I reckon he does a sterling job ! No racing down to the supermarket and filling up the SUV with juicy, perishable fruit from another country. They are also linked to hypertension, dementia, insulin resistance, and diabetes complications. When the skin that lines the gut, your arteries and respiratory tract begins to wrinkle, it is just a matter of time before the skin on the outside of the body thins and wrinkles as well. Nitric oxide is a natural dilator for the arteries and is critical for healthy arteries and the prevention of coronary artery disease.
I am a fan of self-monitoring blood sugar levels so you can get daily feedback regarding your diet and lifestyle. If anything, eating more fruit for most Americans is probably a step in the right direction. Most people are not eating ANY vegetables OR fruit and are mostly eating prepared food from a box or a restaurant.
As soon as they were ripe, the birds ate every last one so fast that we never had a chance! Like most health issues, early detection of a rising blood sugar issue is key, and will then guide how much or how little fructose or sucrose we should ingest. I'll be checking out the references and making additional judgments call based on that. There are about 3 teaspoons of sugar in each banana and orange, a couple in apples, peaches and nectarines, about 1 per strawberry or grape.



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