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“WILL FRUIT MAKE ME FAT ???”

Winter Berries Fruit Salad Blueberry Raspberry Currants Cranberry Fig Apple Almond Redcurrant Yoghurt Total fat free antioxidant Fitness On Toast Faya Blog girl - SMALLIn moderation, and the right type, no! I’m marking the change of seasons with some yummy winter berries. This healthy dessert should satisfy your sweet tooth (guilty!), whilst offering plenty of nutritional value too. I’m regularly asked whether ‘fruit will make you fat because of the sugar content’; true, too much of any type of sugar is bad news. However chomping on the right fruit (like these berries) means you’re not only eating fructose (the lowest-GI form of sugar with a glycemic index of 19, versus a glass of apple juice at 30, table sugar at 65, and glucose at 100), but also enjoying other benefits like fibre (helps digestion) & plenty of vitamins and minerals. By chewing solid food and metabolising it slowly (rather than drinking it straight into your bloodstream) you suffer less of a blood sugar spike. I’d rather have a delicious, beautiful, tasty, bowl of fresh berries with nutritional value including some protein (thanks to the yoghurt, plenty of calcium & vitamin-B too) than a dry cardboard biscuit that claims to be ‘low in sugar’.

The purpose of this berry dish is to promote the intake of…relatively low GI, high-fibre, antioxidant-rich foods to optimise immune health, protect hair & skin, and help to ward off diseases. Berries tend to be amongst the richest sources of antioxidants, which give them their deep colours, and are good for memory loss, joint function and eye health, to name a few.

But if you’re looking to lose weight, there’s only one sure-fire, logically-flawless way to do it: burn more calories than you consume. Sounds simple enough, but in todays desk-bound nation, with obesity & diabetes on the rise, and with sugars hidden in all sorts of unexpected places, it’s easier said than done. When you consume sugar, your body has a choice on how to deal with it; ideally you’d want to burn it for energy, the alternative being to convert it to fat and store it in your fat cells. So when indulging, where possible, bust some moves on the dance floor to burn off your surplus calories, & get the bank balance flat again! Or why not walk home from the restaurant next time? Or take the stairs up to your desk? Because healthy doesn’t mean tasteless, and life is for enjoying!

 

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6 Responses to ““WILL FRUIT MAKE ME FAT ???””

  1. Anonymous

    Little amounts of fructose is fine, especially when eaten whole such as a fruit with fiber & antioxidants. Added fructose or fructose in fruit juices are detrimental to your health. If you are insulin resistant or approaching it, then almost any amount of sugar or fructose will cause weight gain. The following is a great summary of fructose:

    After eating fructose, 100 percent of the metabolic burden rests on your liver. But with glucose, your liver has to break down only 20 percent.
    Every cell in your body, including your brain, utilizes glucose. Therefore, much of it is “burned up” immediately after you consume it. By contrast, fructose is turned into free fatty acids (FFAs), VLDL (the damaging form of cholesterol), and triglycerides, which get stored as fat.
    The fatty acids created during fructose metabolism accumulate as fat droplets in your liver and skeletal muscle tissues, causing insulin resistance and non-alcoholic fatty liver disease (NAFLD). Insulin resistance progresses to metabolic syndrome and type II diabetes.
    Fructose is the most lipophilic carbohydrate. In other words, fructose converts to activated glycerol (g-3-p), which is directly used to turn FFAs into triglycerides. The more g-3-p you have, the more fat you store. Glucose does not do this.
    When you eat 120 calories of glucose, less than one calorie is stored as fat. 120 calories of fructose results in 40 calories being stored as fat. Consuming fructose is essentially consuming fat!
    The metabolism of fructose by your liver creates a long list of waste products and toxins, including a large amount of uric acid, which drives up blood pressure and causes gout.
    Glucose suppresses the hunger hormone ghrelin and stimulates leptin, which suppresses your appetite. Fructose has no effect on ghrelin and interferes with your brain’s communication with leptin, resulting in overeating.
    If anyone tries to tell you “sugar is sugar,” they are way behind the times. As you can see, there are major differences in how your body processes fructose and glucose. The bottom line is: fructose leads to increased belly fat, insulin resistance, and metabolic syndrome — not to mention the long list of chronic diseases that directly result. And eating sugar may accelerate the aging process itself.

    5th November 2013 at 10:39 pm
    Reply

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