What About Fructose?

What About Fructose?

Fruits taste sweet because they contain a mixture of fructose and glucose.

There has been a lot of talk about the harmful effects of table sugar and high-fructose corn syrup, mainly because they contain so much fructose.

Studies show that excess fructose intake is associated with all sorts of health problems, including obesity, type 2 diabetes and metabolic syndrome (1Trusted Source).

However, the role of fructose is still controversial, and no strong evidence proves that it’s harmful in normal amounts (2Trusted Source).

It’s very important to realize that fructose may only be harmful in a certain lifestyle context. For people who are inactive and eat a high-carb Western diet, consuming a lot of fructose may cause harm.

But people who are healthy, lean and active can afford to eat some fructose. Instead of being turned into fat, it will go towards replenishing glycogen stores in the liver.

If you’re already eating a healthy, real-food based diet with plenty of protein and fat, small amounts of fructose from fruit won’t cause harm.

Fruits also happen to contain fiber, lots of water and significant chewing resistance. It’s almost impossible to overeat fructose simply by eating fruit.

The possible harmful effects of fructose apply to fructose from added sugars, not from real foods like fruits.

However, fruit juice is a different story. There’s virtually no fiber in it, no chewing resistance and it may contain nearly the same amount of sugar as a soft drink. Fruit is okay, fruit juice is not.

SUMMARY
Fruit contains a mixture of fructose and glucose. Excessive fructose intake is considered unhealthy, but this only applies to added sugar in processed food.
Fruit Is Generally Healthy
The best way to get into nutritional ketosis and experience the full metabolic benefits of low-carb diets is to reduce carbs, usually below 50 grams per day. This includes fruit.

There are many reasons people adopt such a diet. Some do it for health reasons such as obesity, diabetes or epilepsy. Others simply feel best eating that way.

There is no reason to discourage these people from avoiding fruit. It doesn’t contain any essential nutrients that you can’t get from vegetables.

While some low-carbers may do best limiting fruit, the same may not apply to others.

Fresh fruits are healthy, unprocessed foods that are rich in fiber, antioxidants, vitamins and minerals.

Fruits are certainly much healthier options than the processed junk food people are putting in their bodies every day.

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