Is sugar in fruit bad for you uk,fitness programs for weight loss,high fiber low carb foods list,juicing recipes to lose weight fast - 2016 Feature

Author: admin, 10.06.2015
Of course you don’t need to count carbs, but in my observation, many in the paleo world do not eat enough carbs. While this may be the impression that you have or it may even have been stated in comments by those who jump to conclusions, this has never been the position of any leading proponents of low carb eating that I have read: such as Gary Taubes.
And yes for the most part I am talking to people who have some weight to lose but are generally healthy.
Sometimes after posting a delicious green smoothie on the Incredible Smoothies Facebook page, I will get a comment or two from people who are concerned about the sugar content of the fruit that I used. These concerns are not isolated, and I often find myself having to defend fruit as a healthy food (yes, really!).
However, if you do not have diabetes, but you are concerned about the sugar content of fruit, I’ve written this post just for you.
This is a very long post as I will cover a lot of sciency stuff about sugar, nutrition, weight loss and metabolism, so use these links to jump to the the sections most relevant to what you are looking for. Dietary sugar intake guidelines (including those from the World Health Organization, American Heart Association, and the Institute of Medicine) do not pertain to naturally occurring sugars in fruits and other whole foods. There are ZERO legitimate, science-based dietary guidelines that call for a reduction or avoidance of sweet fruit in the diet due to sugar content for those who want to lose weight or reduce their risk for diabetes.
Fruits (even extreme fruit-based diets) do not cause weight gain, and every health study has shown that the higher the fruit intake, the lower the average body weight. Green smoothies still have their fiber, vitamins, minerals and antioxidants intact and therefore do not pose additional health risks due to the naturally occurring sugars in the fruit. It is also interesting to note that our bodies require glucose (a sugar, also found in fruits) in order to feed our cells. For years, health studies have implicated sugar sweetened beverages (called SSBs) as a leading cause of weight gain in adults and children. A sweet fruit, such as a banana or an apple, contains vitamins, minerals, antioxidants, protein and fiber, as well as a mixture of fructose, glucose and sucrose. A sweetened beverage or soft drink, on the other hand, does not contain fiber or any other nutrients, so the sugar hits your blood stream rapidly, causing a sugar spike, and subsequent crash. A lot of people mistakenly think that established dietary sugar intake guidelines pertain to all sources of dietary sugars, including the naturally-occurring sugars found in fruits and vegetables.
All major sugar intake guidelines published by health organizations are for added sugars only, and do not pertain to fresh fruits.
Similarly, the American Heart Association released updated sugar intake guidelines in 2009, tightening recommended limits for added sugars in the diet.
The National Institute of Medicine published their recommendations on sugar intake in 2002. There are no legitimate, science-based dietary guidelines that call for a reduction or avoidance of sweet fruit in the diet. Apples, banana, grapes or mangoes are not even on the radar for causes of the so-called obesity epidemic in the United States and other developed countries.
While I was combing through hundreds of scientific journal articles while researching my Green Smoothie Remedies & Prevention ebook (now included as part of my RESET 28 program for energy and weight loss), I noticed an overall pattern in the scientific literature.


Yet another study published in June 2006 in the Journal of the Academy of Nutrition and Dietetics also showed that normal-weight adults consume more fiber and fruit than obese adults. The only published study I found relating to unrestricted fruit consumption and body weight is this one from 1971 in the South African Medical Journal. Lots of anecdotal evidence for a negative correlation between fruit consumption and weight gain can be found online at many of the websites and blogs that promote fruitarian diets (not a diet I promote).
While these examples are extreme, and I do not follow, nor do I recommend following fruitarian diets, our personal experience confirms what scientists are finding out about sugar, fructose and weight gain.
In a 2012 article published in the Annals of Internal Medicine, researchers found that fructose “does not seem to cause weight gain when it is substituted for other carbohydrates in diets providing similar calories.
Yet another article published in Nutrition Research Reviews in June 2014, found that most studies on the health effects of fructose used isolated fructose, rather than fructose as it is typically ingested in the diet (combined with glucose and other carbohydrates). The reason why fructose (isolated, concentrated fructose sweeteners, but not the fructose found in fruits and vegetables) are vilified in the media is because they are a major component of processed foods that provide empty calories, but no nutrition. In an April 2014 article published in the journal Diabetes Care (by the American Diabetes Association), the authors point out that sugar-sweetened “beverages do not suppress the intake of other food calories to an appropriate degree to prevent weight gain. If sugar, or fructose in particular, directly caused weight gain, then everybody who drank soft drinks every day would be overweight or obese (they’re not). While several published articles in scientific journals implicate high-sugar (added sugars, not fruit) intake as an increased risk factor for diabetes, studies consistently show that a higher fruit intake may lessen diabetes risk.
An article published in the journal Preventative Medicine (January 2001) looked at how fruit and vegetable consumption was associated with diabetes incidence in a cohort of U. And one more analysis of the diets of 71,346 healthy, female nurses aged 38-63 years old over an 18-year period published in the journal Diabetes Care in 2008 found that an increase of fruit consumption was associated with a lower risk of developing diabetes. It’s no surprise that fruit juice, but not fresh fruits, would be implicated as a risk factor for diabetes. In short, the sugar (including fructose) content of fresh fruits do not pose any increased risk of developing diabetes. There are no published scientific studies on green smoothies, so we have to rely on the reams of anecdotal evidence, and make conclusions based on published studies of their component parts – fruits and vegetables. Unlike sugar-sweetened beverages and fruit juice, green smoothies still have all of their fiber.
We know, based on the evidence, that sugar itself, is likely not the sole cause of obesity, diabetes and other chronic diseases. We know that while the naturally-occurring sugar in fruit is molecularly similar to isolated sugars that are added to foods, these two methods of obtaining dietary sugars behave very differently in our bodies. You are almost guaranteed to consume fewer calories (and total sugar) when you fill up on a nutrient-dense, fiber-rich, lower calorie green smoothie once per day. I lost 40 pounds by consuming up to ten servings (usually more) of fruits and vegetables every day since 2008, and I have maintained that weight loss the whole time (find out exactly how I did it).
Based on my personal experience, the research that I have done, and the work I do to help people lose weight through my website and information, it is my belief that green smoothies are an effective way to increase fruit and vegetable consumption in order to lose weight and reduce the risk factors for chronic diseases, including diabetes. So stop worrying about isolated components (like sugar content) of whole foods, and enjoy your green smoothie.


Drinking fruit juice is potentially just as bad for you as drinking sugar-sweetened drinks because of its high sugar content, two medical researchers from the Univ.
They also recommend a change to the UK Government’s current “five-a-day” guidelines, saying these five fruit and vegetable servings should no longer include a portion of fruit juice. One glass of fruit juice contains substantially more sugar than one piece of fruit; in addition, much of the goodness in fruit – fiber, for example – is not found in fruit juice, or is there in far smaller amounts, explains Sattar. In one scientific trial, for example, it was shown that, despite having a high antioxidant content, the consumption of half a liter of grape juice per day for three months actually increased insulin resistance and waist circumference in overweight adults. The researchers also tested public awareness of the sugar content of fruit juices, smoothies and sugar-sweetened drinks by carrying out an online poll of over 2000 adults.
There are strong public health reasons for targeting sugar-sweetened drinks, possibly through the imposition of an increase in taxation as a means of reducing consumption, argues Sattar.
The debate around fruit juice comes as medical experts are focusing more closely on the link between high sugar consumption and heart disease risks.
Sattar says, “We have known for years about the dangers of excess saturated fat intake, an observation which led the food industry to replace unhealthy fats with presumed ‘healthier’ sugars in many food products. Very low carbohydrate diets are widely promoted for weight loss, and the low carbohydrate trend has become entwined with paleo eating. Most feel better on a moderate carb diet, which is still a lot lower in carbs than the standard western diet, and more importantly if you eat a paleo diet, you will be cutting out the damaging carbohydrates.
Robert Lustig has made a name for himself on the Internet after he uploaded a video to YouTube downplaying the role of calories in the diet and making a case for why sugar is evil – especially fructose. Because insulin increases leptin release, lower circulating insulin and leptin after fructose ingestion might inhibit appetite less than consumption of other carbohydrates and lead to increased energy intake. Effect of Fructose on Body Weight in Controlled Feeding Trials: A Systematic Review and Meta-analysis. Plasma Vitamin C Level, Fruit and Vegetable Consumption, and the Risk of New-Onset Type 2 Diabetes Mellitus: The European Prospective Investigation of Cancer–Norfolk Prospective Study. Naveed Sattar and Jason Gill – both of the university’s Institute of Cardiovascular and Medical Sciences – call for better labeling of fruit juice containers to make explicit to consumers that they should drink no more than 150ml a day.
Participants were shown pictures of full containers of different non-alcoholic beverages and were asked to estimate the number of teaspoons of sugar contained in the portion shown. Helping individuals cut not only their excessive fat intake, but also refined sugar intake, could have major health benefits including lessening obesity and heart attacks. Don’t have any food issues other than enjoy eating sugary food which I stopped since Paleo became my way of eating.
Although the sugar content of all drinks and smoothies was similar, the sugar content of fruit juices and smoothies was underestimated by 48 percent on average, whereas the sugar content of carbonated drinks was overestimated by 12 percent.
Also, as I’ve gotten fitter and slimmer, my carb tolerance and maybe even need for carbs has increased.




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