For years, low-carb dieters been told that to diet successfully, they must spend months eating nothing but protein and vegetables. What counts is not the number of grams of carbs that you eat, but whether or not those carbs hit your blood stream fast enough to make your insulin levels spike–and then crash. The carbs are absorbed into your bloodstream at hyperspeed, where they can overload your pancreas and liver.
The fruit sugars (mainly fructose, some glucose) are absorbed slowly, the way they should be. I often see books and articles recommending that low-carb dieters stay below a specific number of grams of carbs per day.

The truth: If you are watching your carbs, the sugar in raw fruit will not slow down your weight loss. If you eat, say, a bag of M & M’s, your blood sugar can go up and down faster than Miley Cyrus’s underwear.
Some is released when you chew, some as your stomach grinds and mashes away and some gets broken down in your small intestine. They won’t overload your pancreas or liver and they won’t hurt your diet (unless you eat too much). They assume that the sugars in fruit are digested as quickly as the sugars in that bag of M & M’s.

However, if you overload on M & M’s as a lifestyle, there is a strong chance that you will develop Type 2 Diabetes.
And one last, unpleasant but necessary detail: a significant percentage of fruit sugar is never absorbed at all. The fiber prevents the cell walls from breaking down, so the glucose and fructose they protect pass through your body undigested.

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