Coach Alicia Fong

Just another weblog

Health tip for week June 21st

  • Whole Fruits and Fruit Juices can make you FAT.

So it appears as though whole fruits, even though they contain fructose, may not be nearly as problematic as fructose from added sugars, because whole fruits contain high amounts of natural antioxidants. However, it is a concerned if your goal is to lose weight.

“When I originally wrote my book, I was concerned that if you eat large amounts even of natural fruits you could get into trouble,” Johnson says, “and I have had cases where people were eating very large amounts of natural fruits.

When I cut it out or reduced it, they’ve had dramatic weight loss.

So I’ve had a number of people like this who are eating almost a pure fruit diet, and I don’t think that that’s particularly good, but I think that the normal individual eating two to four natural fruits a day probably is going to be fine.”

Now, fruit juice typically contains very high concentrations of fructose, which will cause your insulin to spike and may counter the benefits of the antioxidants.  Previous studies have already clearly demonstrated that drinking large amounts of juice dramatically increases your risk of obesity. Children are at particular risk here, since so many children are given juice whenever they’re thirsty instead of plain water.

For example, research has revealed that 3- and 4-year-olds who carry extra weight and drink just one to two sweet drinks a day double their risk of becoming seriously overweight just one year later.

When buying commercial fruit juice, you need to check the label, as the majority of fruit juices contain high fructose corn syrup and artificial flavors in addition to concentrated fruit juice.

But even freshly squeezed fruit juice can contain about eight full teaspoons of fructose per eight-ounce glass!

Naturally, some fruits are less problematic than others, as the amount of fructose and antioxidants vary from fruit to fruit.

“For example, pear juice and apple juice are very, very low in vitamin C but very, very high in fructose,” Johnson says, “ and so those particular kinds of juices maybe worse than orange juice or grapefruit juice which have high amounts of vitamin C.

Now, apples contain other compounds like quercetin, which is an antioxidant that may block some of fructose’s effects. So, you know, the verdict is still out in terms of which juice is better and which juice is worse.

But in general, with apple juice and pear juice, I would be more concerned about those types of juices because they are very, very high in fructose and relatively low in antioxidants.”

For all these reasons, it is wise for most to avoid fruit juice, especially if you suffer from any of the following health problems.

  • Diabetes
  • High blood pressure
  • High cholesterol
  • Overweight

Even with whole fruits, it is wise to be careful about limiting their fructose intake from fruit to 15 grams per day or less.


June 21, 2010 - Posted by | Uncategorized | , , , ,

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