Fructose… what is it?

Should we consume a lot or avoid it?

Can diabetics consume fruits?

Can consuming whole fruits cause weight gain?

Is fruit juice good or not?

What sort of fruit is best for freshness?

1. Fructose… what is it?

Fructose is a type of sugar naturally found in fruits. It can also be artificially made or processed – such as high fructose corn syrup.

2. Is fructose good or bad? Should we consume a lot or avoid it?

fructose-drinks

Processed fructose is unhealthy and harmful, especially when consumed in excess. It can cause problems including:
–  liver disease
–  high blood pressure
–  high cholesterol
–  heart disease
–  diabetes

fructose-wholefruits

Natural fructose from whole fruits on the other hand, is highly beneficial because it is bound with fibre and antioxidants and behaves very differently than processed fructose. You can never overeat fructose by eating fresh fruits. Fresh fruits are one of the most nutrient dense foods on the planet, and most are low in overall calories. Fruits are rich in nutrients, including vitamins, minerals, and phytochemicals (such as beta carotene, polyphenols, and other antioxidants).

3. What about diabetes? Can diabetics consume fruits too?

Some health professionals have been cautious of fruits, advising patients to restrict consumption.
Recent studies show that increased fruit consumption lowers risk of diabetes, diabetic complications, and death among diabetics.

4. Can consuming whole fruits cause weight gain?

fructose-weight

Scientific studies consistently report that whole fruit consumption is associated with less obesity and even with weight loss.
The high nutrient content of fruits improves metabolism.
The fibre in fruits together with our gut bacteria cause prolonged satiety (feeling fuller for longer) leading to decreased overall calorie intake.

5. Is fruit juice good or not?

Fruit Juice

When fruit juice is made, most of the fibre and many nutrients are removed.
Studies suggest that fruit juice:
–  increases the risk of weight gain, especially in children
–  is associated with a higher risk of type 2 diabetes

6. What sort of fruit is best for freshness?

fructose-fresh-fruit

  • Fresh fruits (if you live near a farm)
  • Frozen fruits
  • Dried fruits

Choose fruits of a wide variety of colours. Blending fruits into smoothies is an easy way to increase fruit consumption. Fruits can be combined and mixed with other foods, such as vegetables, nuts, and seeds to make salads. Fruits also go well with grains, such as oats.

Disclaimer: 

The information shared here is for educational purposes only.
These opinions are not given as medical advice and not intended to replace or conflict with your decisions or healthcare providers’ advice.

Sources:

1. Conor Kerley.  “Is Sugary Fruit Healthy? Nutritionstudies.org  January 23, 2018
2. Michael Greger.  How Much Fruit Is Too Much? NutritionFacts.org  April 1st, 2015 Volume 23
3. Michael Greger. “If Fructose Is Bad, What About Fruit?  NutritionFacts.org December 3rd, 2014 Volume 22
4. Patrick J. Skerrett. “Is Fructose bad for you?  www.health.harvard.edu April 26, 2011