![]() ![]() Furthermore, fruit’s vitamin C content can also help neutralize the effects of fructose. Unlike sodas, often with at least 25 grams of fructose, natural fruit contains fiber to keep blood sugar in check. It helps keep hunger at bay and can support hormone balance. The fiber in fruit slows the sugar’s absorption. In essence, the fructose gets partially blocked by the intestines.Īnother component that changes the way we metabolize fruit? Fiber. Experts agree that if you’re eating 1-2 fruits at a time (about the size of a tennis ball), your liver will get very little-if any-fructose. Image by Michelle Nash How the Body Metabolizes FruitĪgain, it’s when we consume a lot of fruit together that fructose gets to the liver. To put that into context, one medium orange has roughly six grams of fructose. When you eat 3-6 grams of fructose at a time, the intestines will actually neutralize it and the fructose never makes its way to the liver. In excess, fructose can be toxic to the liver, but I’m talking about large, substantial quantities of fructose. Most fruits have 5-6 grams of fructose (some only have 3-4 grams), which is a small amount. The proportions of each vary, but most fruits are about half glucose and half fructose. Types of Sugar in Fruitįruit contains two types of sugar: Fructose and glucose. When we eat fruit, we are consuming a wide variety of nutrients, including fiber, antioxidants, and carbohydrates. However, as we begin to understand blood sugar and its impact on our bodies, it’s important to recognize how fruit is metabolized. Point blank: Natural fruits are associated with good health. Image by Michelle Nash Natural Sugars in Fruit: Good or Bad for Your Health? After all, life’s too short not to enjoy your favorite treats. And while not all sugar is created equal, the goal is not to restrict or feel deprived. That includes juicy grapes, ripe watermelon, and sweet peaches! Ultimately, it’s other kinds of sugar, like refined cane sugar and artificial sweeteners that can cause inflammation and other chronic diseases. When we strip away all the convoluted messages, confusing studies, and set aside our tendencies to overanalyze everything, we realize that what comes from our natural world is here to help, sustain, and satiate us. The truth is, fruit is healthy-no matter how diet culture tries to spin it. Fearing fruit is just another example of how diet messaging impacts our ability to make perfectly nutritious and wholesome choices for our bodies. Reading that, some of you might be thinking, of course fruit is healthy! But others might look at a banana and only see what diet culture sees: sugar and carbs. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness. Double-certified Integrative Nutrition Health Coach and Nutrition ConsultantĮdie is the founder of nutrition coaching business, Wellness with Edie.
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