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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. 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.    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 ! It turns out all carbohydrate sugars are not created equally.В  Fructose seems to be especially evil for modern man. This entry was posted in diet, fat, sugar, weight loss and tagged agave, agave is bad, fatty liver and fructose, fructose, fructose and disease, Fructose and fat, fructose in fruit, fructose sugar, fructose vs glucose, fruit sugar, worst fructose offenders on March 22, 2014 by Doug. This entry was posted in Apples, banana, diet, evolution, fructose, fruits, glucose, gmo's, hfcs, sugar, tropical fruit and evolution, which fruit has the most sugar, why fruit is fattening and tagged fruit fat, fruit is fattening, fruit sugar, grapes are sugar bombs, tropical fruit is fattening on February 4, 2013 by Doug.
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. Fructose is the primary sugar found in most plants (especially starchy vegetables andВ  fruits).
Fruit is touted as a super-healthy snack option, but while the fiber and other nutrients found in fruit are a great part of any diet, many varieties can also be very high in sugar. As we welcome in the warmer months and make a move towards a healthier lighter way of life our natural instinct is to stock up on FRUIT!

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. Because sucrose has to be broken down before it enters the bloodstream, it takes a little longer for it to affect the blood sugar. 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.
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 ! Too much sugar, regardless of where it comes from, can have some seriously negative effects.
Though these are not artificial sugars, their impact on the body if not consumed in moderation can still affect you in ways you would prefer not to know about. 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 far as I can tell, the Middle ages and before had very few airplanes to transport fruit across continents. The typical fruits most of us purchase weekly in fact contain more sugars and appear larger than their once wild counterparts!
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. What You Need to KnowThe American Heart Association recommends no more than 26 grams of sugar per day for women, or 36 grams per day for men.

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Comments to “Fruit sugar content chart”

  1. Doktor_Elcan:
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  2. Alla:
    How much better can more likely to avoid the the body to absorb nutrients better * Avoid.
  3. BOREC:
    Prone to sugar intake for maintaining or gaining.