Find out if the fructose contained in your favorite red fruits or in the melon is as bad as what comes out of the plants and if the natural sugar is bad for your waistline
In recent years, sugar has never made as much debate in the world of nutrition and well-being as carbohydrates and dietary fats. Doctors all agree on one thing: limit sugary foods or simply eat more. Simple table sugar takes it for its grade, artificial sweeteners are rather spared because we do not really know their long-term effects and natural sources like agave and honey have the green light when used in moderation. But what about sugars from a different natural source: fruits?
” The fruits are packed with vitamins, minerals, antioxidants and, most importantly, fiber. However, overestimating fruit is never a good idea, says Brooke Alpert, founder of B Nutritious. Eating too much fruit brings too much sugar to your body, which can have negative effects on your blood sugar, insulin, sensitivity and your weight. ”
The culprit: fructose. But the fruits have a counterpart: the fibers. The fruits contain a large amount of simple sugar, but it is not the same as the industrial fructose contained in the corn syrup. The sugar is transformed by the liver and directly absorbed through the small intestine into the blood. The main difference is the speed at which this happens. The fructose food additive is instantly absorbed, while the absorption of fructose that comes from fruits is slowed by the presence of fibers and other phytonutrients. (Fiber is also beneficial to your body’s health and digestion.)
The problem is, ” If your body has already consumed a good amount of sugar, this extra fructose will be processed into fat and stored, ” says Alpert. For this reason, avoid eating fruits with high sugar content and dried fruits. Dry fruits are bad for your diet for many reasons: ” First of all because it’s very easy to eat too much; Secondly because they often contain added sugar; And third, because even with extra sugars, the water is withdrawn, which condenses the sugar level. ”
But there is not only bad news.
Science talks about fruits and weight loss
Rejecting fruit is not necessary and does not really help in losing weight. Research published in the journal Metabolism has shown that people who diet and limit their fructose consumption only to that contained in the added sugars (compared to those who did not consume added sugar and fructose from the fruit) lost More weight. Men and women lost more weight when allowed to nibble fruit.
In addition, research published in The American Journal of Clinical Nutrition has shown that fruits such as apples and red fruits can alleviate the insulin spikes your body is subjected to when eating foods with high glycemic levels. Traditionally, poor quality carbohydrates push your body to release excess insulin. Your blood glucose level rises dramatically before decreasing significantly. But if you eat, say, white bread with fruits with low glycemic levels such as blueberries or strawberries, this peak will be controlled. Yes, you add more sugar but the phytonutrients contained in these fruits can slow down the transport of sugar through your intestines and thus into your blood stream, Blocking part of the absorption. If you are preparing to eat a muffin, bread, pancakes or loaf, add rich red fruit.
The final word: do not suppress the fruits of your diet but try not to consume more than 2 servings a day to help keep your blood sugar levels at a reasonable level and to lose weight. And if you’re really looking to lose fat, opt for low-sugar fruit or do not eat it for awhile.