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By now, most folks are aware that high fructose corn syrup (HFCS) was a bad idea for a country suffering from an obesity epidemic. 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.    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.
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.
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. 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 ! The average American consumes 22 to 28 teaspoons of added sugar a day mostly in the form of high-fructose corn syrup (HFCS) or ordinary table sugar (sucrose).  Since its peak in 1999, intake from total sugars is down 8% and HFCS is down approximately 9% for the same time period, yet our obesity rates continue to rise dramatically during this same time period. First I would like to remind everyone that sugar from any source in non-nutritive, in other words – it’s just calories.  With few exceptions (like agave and corn syrup), most sweeteners and naturally occurring sugars in fruit break down into roughly half fructose and half glucose in the body (see the chart below). Limit fruit juice consumption to no more than 6-8 ounces a day.  Avoid sugar-sweetened beverages. Eat a balanced diet and get most of your calories from fruits, vegetables, grains, milk, meat, fish, poultry, and oils.  That doesn’t leave much room for empty calories! Fruits (especially tropical ones) have digestive enzymes that help to clean out the residue left over from the food you've eaten the night before. Fruits travel through the digestive tract very quickly (within an hour) which is why it's so important not to eat them with any other food group. Are practically all water, which the human body breaks them down immediately and it's important not to mix them with other foods, including other fruits. Fruits are full of carbohydrates, and consuming carbohydrates, whether in the form of grains or sugars (especially fructose), are the foods you need to watch, and sometimes limit because they affect the hormone insulin, which is a very potent fat regulator. If you have any of the issues below, then you'll want to limit fructose to around 15 grams per day or less, and this includes fructose from whole fruit. If you do not have any of these health issues, then keeping your total fructose consumption below 25 grams per day, with a maximum of 15 grams from whole fruit. 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. 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.

Admittedly, I've always been baffled as to why anyone would recommend not eating fresh fruit. With Food Combining, you typically NEVER want to mix any of the fruits with any other food group, and each fruit group should be eaten separately from one another. Ideally you'll want to avoid ALL sources of fructoseВ until your insulin stabilizes,В and then proceed with caution.
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). 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. HOWEVER, you can bend this rule to a degree, if you are mixing fruits with other nutrient dense ingredients. 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. This is a crucial point that must be understood, and this is why counting calories does not work, as eating too much fructose and grains, programs the body to create and store fat.
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.
Bending this rule by adding fruit to smoothies or desserts can actually end up keeping you from overeating, as this "not-so-perfect" combination swells in the stomach and digestive tract. You see, most sugars make a stop at your liver which directs the sugar to be stored, burned for energy, or converted to triglycerides which is a type of fat in the blood.But fructose bypasses the liver and is quickly converted to triglycerides and then stored as body fat much faster than other sugars. You see, studies have shown that people gained more weight consuming fructose compared to other sugars when drinking beverages with a very high percentage of fructose (around 50% to 75%).The amazing secret about fruit is that it’s NOT made up of 100% fructose. In fact, you should try to consum fruit after exercising because your body will be more apt to store the other sugars found in fruit as energy in your muscles rather than fat.So a few servings of fruit is fine, but processed foods and drinks made from the “man-made” fructose is NOT a good choics.

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Comments to “Fructose in fruits table”

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