Is The Sugar in Fruit Dangerous To My Health?

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Fooducate community member @sunsky16 messaged us with a question that many of you may be asking yourselves:

“Is Sugar Found In Fruit Bad? I heard bananas are bad for you because of the high amount of sugar, is this true?”

The short answer is NO. However, nutrition is highly individualized, so the answer is a bit more nuanced. To begin, let’s take a look at the sugar content of fruit.

The sugars found in fruit are fructose, glucose, and sucrose. Fructose and glucose are monosaccharides, the basic building block of any carbohydrate. Sucrose is a disaccharide, composed of 2 monosaccharides. A sucrose molecule is composed of one molecule each of fructose and glucose.

As you can see in the table, the total sugars in any fruit (or vegetable) is a sum of the fructose, glucose, and sucrose found in the fruit. A banana has 12 grams of sugars, equal to 3 teaspoons. 5 grams are from fructose, 5 from glucose, and 2 from sucrose.

Let’s talk about fructose, a sugar of concern for some people. Although it is almost identical to glucose, fructose is metabolized primarily in the liver. Some research indicates that an excess in consumption of fructose may lead to weight gain and insulin resistance as well.

However, a review of observational studies published in Journal of the American Medical Association has shown that increased fruit consumption is tied to lower body weight and a lower risk of obesity-related diseases.

This is because fruit is not fructose; it comes with fiber, which slows down the absorption of sugars in the body. Fiber is one of the main reasons to eat fruit. Besides taming the effects of sugars, it helps promote satiety. Lastly, it improves the diversity of our gut microbiome.

Most people do no eat enough fruit. The recommended intake is 1.5 – 2 cups, yet less than 13% of Americans consume this amount. We’re talking about 2 fruits a day!  A banana counts as one cup, as does a medium apple. Having a banana in the morning and an apple for an afternoon snack is not dangerous to your health. It’s good for you!

That said, if you have diabetes or pre-diabetes, your body is more sensitive to sugars of any type, even if ingested with fiber. In such cases, you should limit your fruit and sweet vegetables intake to focus more on leafy green vegetables. Always consult with a health professional if you are unsure.

Source: http://blog.fooducate.com/

2015-07-13T11:48:37+00:00

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    I am currently writing an eBook for www.dherbs.com called "Losing weight the healthy way." I have been a weight loss counselor for many years. I am also a health coach, personal trainer, bodymind nutritionist, and a vegan lifestyle coach. 

     

    When it comes to weight loss most programs want you to lose weight to get healthy. My mindset is to get healthy and lose weight. 

     

    In my health/fitness/nutrition coaching program www.theveganeffect.com I use a lowfat/high carb/ high raw/ nutrient dense/ high alkaline diet to achieve long term weight loss success. So far I am 100 percent in getting clients long lasting weight loss. If you are interested in my program please fill out the health history form on the side of the web page. We could have a free 1 hour initial consultation over skype to see how I can best help you.

     

    Nuts are best kept to a minimum if you use them at all. Nuts are extremely high in fat and have the opposite omega 3- omega 6 ratio that is optimal for health. Seeds are best as far as ratios are concerned. Also nuts are truly easy to over eat and cause your nutrient ratios to be off.

     

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    Hope this helps

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