Fruits , Fructose, and Inflammation
Are you a fruit fanatic? Maybe you juice daily or maybe you steer towards the fruit packed smoothie every morning.
I am going to share with you some information that may inspire you to switch up your routine and in doing so will give you the benefits of keeping down the belly fat, reducing inflammation, and increasing the all around health of your temple (body).
Fruits are the natural candy of the earth
But not everything natural means it should be eaten in big quantities. Many fruits are high in fructose. Not only is fructose inflammation causing but it is almost 100% stored as fat cells.
BEFORE YOU STOP READING AND ASSUMING I'M ON SOME NEW AGE FIT FANATIC TIP, LISTEN; I'm not sharing this information to encourage you to stop all fruit consumption, HELL NO! I would not survive life without my doses of pineapple and mangos!!! This is meant to inspire you to be informed and possibly re-think how much, in what form, and which fruits you are consuming. We all know there are so many benefits to consuming fruits, like active enzymes, vitamins and fiber. But the high sugar content of some fruits tends to outweigh the other benefits it may have.
To start off, let's look at the sugar content in fruit. Check out this chart from Ross Bridgeford (LivE Energized).
The average serving of fruit is generally about 1/2 cup. The sugar starts to add up quickly. And depending how you are ingesting the fruit (blending, juicing, dehydrating), you could be doing some real damage to your liver. So that fruit packed smoothie you have been drinking every morning might be doing more damage than good. When you juice and blend fruits you are removing much of the fiber content which results in fast metabolizing fructose, void of fiber, causing instant stress on the liver.
Not only is fructose a huge catalyst for inflammation, but as I mentioned before, it also is stored as fat. The liver will convert fructose and store it as glycogen, but in very minimal quantities. So the remainder of those high doses of fructose is probably going to find a nice and comfy place to settle in the mid section.
In truth, most of us are not going to give up eating the fruits we love, and it's ok. There are just a couple guidelines to think about when choosing how to eat your fruit.
1. Stick to eating the fruits in their natural form (don't juice or blend them) But if you do just be conscious of the servings (use the chart above).
2. Eat only 1-2 servings of fruit a day
3. Try and stay away from dried fruit all together.
With all of that in mind, everything in moderation, except avocado of course! ;)