Low vs High Fructose Fruits – High Fructose Consumption Risks

 

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Low vs High Fructose Fruits – The Difference and Why It Matters

Before you enjoy a big bowl of fruit salad as your next dessert, find out which varieties are high in fructose – and why it matters.

Everyone knows that too much sugar can be detrimental to your health. Even Paleo-friendly sweeteners, like honey or maple syrup, should be used only in moderation.

But fruit is a tricky subject. Are bananas, apples, and oranges a good Paleo snack, or simply too much sugar?

Nutrients in Fruit

Fruits are often loaded with vitamins, minerals, and antioxidants, which help to fight inflammation and the oxidation that causes cellular damage. Most fruits also contain a good amount of fiber, which is necessary for a healthy gut and proper elimination.

It’s important to know that certain fruits contain different forms of natural sugars, and these can affect how your body handles it during the digestion process. The two primary types of sugar found in fruits are fructose and glucose.

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5 Negative Health Effects of Fructose

Fructose is typically the main source of fruit sugar whereas glucose is more often found in carbohydrate-rich foods like vegetables. Fructose tends to have more negatively associated health impacts, such as an increased risk for weight around the midsection which is considered to be the most dangerous kind.

Here are five common risks of consuming too much fructose.

1. Body Fat

When the body receives glucose, it is quickly processed and sent out to the cells for energy usage. When fructose is eaten, however, a large percentage of it gets converted directly to fat and stored in the cells because glucose is the preferential carb fuel of the body. This can be a direct cause of weight gain.

2. Insulin Resistance and Diabetes

The fructose-to-fat conversion can also tend towards insulin resistance, where the body becomes less responsive to insulin’s attempts to take glucose into the cells, and can even contribute to the development of type 2 diabetes.

This is closely associated with fructose leading to weight gain since being overweight can independently disrupt ghrelin and leptin, the hormones that regulate appetite.

3. Cardiovascular Disease

Fructose has been targeted as a potential cause for heart problems since it increases triglycerides and other risk factors. An excess of fructose can also increase the size of LDL particles in the blood, which, when oxidized, can lead to the narrowing of arteries.

4. Liver Toxicity

Similar to excessive alcohol intake, too much fructose can induce liver damage by altering metabolism and hormone signaling. When too much fruit is eaten, it can be converted to fatty deposits in the liver, reducing the liver’s ability to function and leading to digestive and detox-related problems.

5. Sugar Addiction

All forms of sugar can come with a hefty side of cravings, but fructose can be especially addictive. This is because fructose affects hormone levels in the brain that are associated with appetite, and can lead to decreased feelings of satiety after meals. This is particularly important, as it is estimated that as much as 10 percent of our daily calories come from fructose sources alone.

Too much sugar, even from fruit, can spike blood sugar and lead to destructive impacts on teeth, gum disease, LDL cholesterol, blood pressure, inflammation, and more.

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So Is Fruit Unhealthy?

The US Dietary Guidelines recommend one and a half to two cups of fruit daily for men and women who are ages 19 and up. Every form of fruit counts as an actual cup, whether it be canned, frozen, or as 100 percent fruit juice, with the exception of dried fruit, which should be limited to a half cup daily.

The problem with these dietary guidelines is that all forms of fruit are considered equal when certain types and varieties can influence digestion, blood glucose, and even weight differently. Fruit juice, for example, contains little to no fiber and smacks a walloping punch of sugar when compared to consuming a whole piece of fruit.

These guidelines also do not differentiate between fructose or glucose, which should be considered by individuals who could be more sensitive to the effects of fructose, such as those with:

• Type 2 diabetes
• Metabolic syndrome or insulin resistance
• Fructose intolerance
• Cardiovascular disease or high blood pressure
• Thyroid disease
• Hormone imbalances
• Fatty liver disease

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Fructose Levels in Fruits

So how do you know which fruits to eat, and how much is a healthy amount?

As a rule, fruits that are higher in glucose than fructose are digested more easily. These are also less problematic for people with insulin, glucose, hormone, or weight problems.

The following list of fruits shows grams of fructose per 1 cup servings:

• Limes: 0g
• Lemons: 0g
• Cranberries: ½g
• Raspberries: 3g
• Clementine: 3g
• Blackberries: 3½g
• Strawberries: 4g
• Nectarine: 5g
• Peach: 6g
• Banana: 7g
• Blueberries: 7½g
• Medjool dates: 8g
• Apple: 9½g
• Pear: 12g
• Grapes: 12½g
• Mango: 32g

So how much can you eat? Some research shows that 25 to 40 grams of fructose daily is acceptable. However, it might be more reasonable to keep your daily fruit intake locked into a 5:1 ratio of vegetables to fruit. For example, if you eat five cups of vegetables, you can then eat one cup of fruit.

By making your fruit intake dependent on your vegetables, you won’t over-consume fructose, and you’ll be getting plenty of glucose-based carbs and fiber that helps the body better handle all forms of sugar.

Watch this video – Fruit is BAD?? (7 Serious FRUCTOSE Facts)

Bottom Line

Fructose is a simple form of sugar that can be difficult to digest in large amounts, leading to problems with insulin sensitivity, hormone balance, and cardiovascular disease.

While fruit should be included as part of a healthy and balanced diet, it’s important to remember that sugar in any capacity should be limited. Be aware of which fruits are highest in fructose and remember to eat plenty of vegetables to help offset the risks.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.To find out more, click on – Keto Slow Cooker Cookbook

What is the Best Way to Completely Reverse Gout Naturally?

 

Click HERE to Find How You Can Eliminate the Pain and Discomfort of Gout Naturally

Completely Reverse Gout Naturally – This Leaf Heals Gout (better than drugs)

In a new study, this leaf was proven to be just as effective as leading gout drugs, but without any side effects.

What’s more, if you’re lucky enough, this leaf may grow wild near you. If not, you can get extracts with the same benefits at your local health food store.

This study was presented in the Proceedings of the 4th International Conference on Sustainable Innovation 2020: Health Science and Nursing.

Very few people have heard of a plant called Acalypha indica L., even if I use its better-known name: anting-anting.

Some people also call it Indian Copperleaf, Indian Mercury, or Indian Nettle.

It occurs naturally in tropical locations like Indian Ocean islands, West Africa, North Africa, and even in India, Southeast Asia, and Oceania. It doesn’t even have to be farmed, and it grows absolutely anywhere with disturbed soil.

It is especially rich in flavonoids, which drew the attention of the researchers responsible for this new study.

In particular, it contains plenty of quercetin and kaempferol, two flavonoids that the team noted have been linked to a reduction in uric acid.

Since uric acid is responsible for causing gout, they thought that anting-anting leaf could be a good candidate as a gout treatment.

To explore this question, they obtained an ethanol extract of anting-anting leaf and enrolled 25 rats in their study.

They divided the rats into five groups:

1. A group that was not given any medication.

2. A group that received allopurinol, one of the most common drugs that doctors prescribe for gout.

3. A group that received 3.15 grams of extract per kilogram of body weight (g/kgBW).

4. A group that received 6.3 g/kgBW of extract.

5. A group that received 12.6 g/kgBW of extract.

The researchers first measured the uric acid levels in all the rats, after which they induced high uric acid levels in all 25 rats by injecting them with caffeine.

They then measured the rats’ uric acid again. They administered the treatments for nine days, during which they kept on measuring the rats’ uric acid levels.

They performed the last uric acid measurements more than a week after the treatments ended.

Based on all this information, they determined that both the 3.15 and the 6.3 g/kgBW doses of anting-anting extract worked to lower uric acid—but the star of the show was the 12.6 g/kgBW dose that was given to group 5.

This amount of anting-anting worked just as well as the allopurinol that was given to group 2. This drug is usually given to people with gout.

The only problem that now remains is that this extract is not commercially available. If future studies confirm these findings on human subjects, it might become available.

Until then, you will have to settle for quercetin and kaempferol, the two flavonoids that are probably responsible for most of the effect.

You can find quercetin in commercially available capsules and in green tea, red wine, onions, apples, and berries.

Kaempferol is abundant in kale, spinach, broccoli, beans, and tea.

But an even simpler way to completely reverse gout naturally is to follow the few little steps explained here…

Gout’s #1 Cause Discovered (completely reverse gout naturally)

If you have been diagnosed with gout, you have probably been told to cut down on acidic food like meat, which is not bad advice.

But a study published in the latest edition of JAMA Network Open reveals the #1 cause of gout. Without addressing this one factor, all other methods are in vain.

The good news is that this factor can be fixed easily, using simple lifestyle changes to completely reverse gout.

A team led by researchers from the Massachusetts General Hospital and Harvard Medical School examined previous studies finding that a high blood urate level was the primary causal factor behind gout.

In addition, they reviewed studies showing that high urate levels could be lowered by tackling obesity, unhealthy diet, alcohol consumption, and diuretic use.

These two facts prompted them to examine exactly how many gout cases could be prevented by addressing these four factors. They designed a new study to find out.

They mined the Health Professionals Follow-up Study for data. This is a study of 51,529 male health professionals who were recruited in 1986 and had submitted a questionnaire every two years on their health, diets, and lifestyle habits.

The authors of the new study excluded subjects who had gout at the beginning of the study and for whom information was incomplete. Eventually they had a sufficiently large sample of 44,654 subjects.

They checked which of these subjects developed gout between 1986 and 2015.

1. Obese men with a BMI of 30 and up were 265% more likely to develop gout than those with BMI scores lower than 23.

2. Compared to those with BMI scores below 23, those with a BMI of 25–29 had an increased risk of 90% and those with a BMI of 23–24.9 had an elevated risk of 29%.

3. Diuretic use increased the subjects’ risk of gout by 210%.

4. Men who consumed at least five grams of alcohol per day were 20–110% more likely to develop gout, depending on the amount they drank.

5. Those who ate the perfect DASH diet with vegetables, fruit, low-fat dairy, and very little red meat were 26% less likely to develop gout than those who scored the worst on the DASH diet.

This means that 77% of these gout cases could have been prevented by having a BMI below 25, following the DASH diet, and refraining from diuretics and alcohol.

But here are the most important findings. DASH dieting and abstaining from diuretics and alcohol could have prevented 79% of cases among men with a BMI of less than 23, 69% of cases among men with a BMI of 23–24.9, 59% of cases among men with a BMI of 25–29, but only 5% of cases among men with a BMI over 30.

This shows clearly that weight is the single most important thing you must tackle to prevent gout. If you do everything else right but are still obese, your efforts will most probably be in vain.

But the scientist didn’t actually test for the real cause of gout. Because this cause isn’t well-known. But it’s one that’s very easy to completely reverse gout naturally —so you can cure gout for good, as I explain here…

And if you need to lose weight, you can do that in a breeze using the third element of weight loss. I explain this all here…

Completely Reverse Gout Naturally – The Misdiagnosis of GOUT

Gout is often treated as an afterthought in the medical system. Rather than a stand-alone disease, it is considered a consequence of one or more coexisting diseases.

Doctors therefore tend to focus on the primary disease rather than gout, leaving gout mistreated at best.

But a new study from the University of Gothenburg, Lund University, and the University of Auckland reveals that gout is much more serious than previously thought—and this changes everything about diagnosing and treating it.

The researchers consulted a Swedish population-based health survey to find people with gout and to investigate what co-occurring conditions they had. They were specifically interested in obesity, high blood pressure, high cholesterol and other fats, cardiovascular disease, diabetes, kidney dysfunction, pulmonary dysfunction, smoking, and the use of diuretics.

With all of this health data at hand, they could divide their gout subjects into five distinct clusters.

1. Cluster 1 had no serious comorbidities. There were 16,063 people in this cluster.

2. All of the subjects in cluster 2 had kidney dysfunction but none had cardiovascular disease. There were 750 people in this cluster.

3. All of the subjects in cluster 3 had cardiovascular disease and 74% of them were smokers. There were 528 people in this cluster.

4. Cluster 4 had the highest percentage of obese people (34%) and 74% of them had high cholesterol or other fats in their blood. There were 3,673 people in this cluster.

5. In cluster 5, 51% had diabetes, 54% had high blood pressure, and 52% used diuretics. There were 1,043 people in this cluster.

So, what can we learn from this?

1. 73% of people with gout have either no comorbidities or few that are serious.

2. 17% of people with gout have a problem with obesity, cholesterol, or high blood fats.

This does not mean that the people with no or few comorbidities would not have developed comorbidities later, of course. But it does at least serve as a warning to basically healthy people that they should not discount gout as something that cannot happen to them.

This shows that gout is usually a stand-alone independent disease that needs to be addressed on its own.

Watch this video to learn how to completely reverse gout naturally – The BEST Video About Gout Ever Made

For years, we have been helping people to completely reverse gout naturally using the simple lifestyle changes explained here…

The post is from the End of Gout Program created by Shelly Manning. She is an accomplished natural health researcher and writer. She began her work on natural health remedies after suffering years of very painful arthritis.

The End of Gout  program offers natural ways to eliminate the pain and discomfort of gout. Unlike many conventional treatments, this program takes the main contributing factors, such as diet, stress, sleep and lifestyle, and teaches you natural ways to remove them from your life so you can begin to heal your gout from the inside out.

It’s 100% safe and natural and is highly based around science. It even comes with quick relief options for those days when you want to take the risk and cheat. So, if you’re ready to end your gout without having to restrict your diet and spend hours working out every day, here’s what you can expect from The End of Gout.

To find out more about this program, click on Completely Reverse Gout Naturally

Reality of Sugar Addiction + How to Kick the Habit

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Everyone looks for a sweet fix now and then, but are you really addicted to sugar? Here’s how to tell if your sweet tooth is a real problem, and how to quit for good.

Sugar is addictive, fattening, inflammatory, and void of nutrients. However, we overlook sugar’s poorest qualities because it seems harmless, and for the most part, is socially acceptable.

Yet sugar addiction is a legitimate problem and can wreck havoc on your health. So, how do we know when it’s too much?

Is Sugar Really “Addictive”?

While referring to sugar as “addictive” is controversial, research shows that sugar does have an addictive response in the brain.This is because sugar influences dopamine, a neurotransmitter that is part of the reward loop in the brain. When you eat sugar, you feel good, which makes you want to eat even more.

As the pattern continues for you to get those feel-good hits, the brain begins to release lower levels of dopamine because it assumes you’re going to continue getting the steady stream of supplementation.

The problem for many people who’ve come to rely on sugar as their dopamine booster is that “moderation” isn’t possible, and so, like many other addiction rehab programs, it does need to be an “all or nothing” approach.

This is where quitting sugar begins to feel nearly as hard as quitting smoking or other forms of addictive substances. When you quit, the dopamine hit from your sugar intake isn’t there, but the brain can’t make more dopamine fast enough.

As a result, you feel down, perhaps even depressed and fatigued, and your brain begins to send out cravings for sugar because it is well-acquainted with the fact that sugar has been your dopamine booster.

Of course, this doesn’t mean that sugar is good for you – there are far better ways to maintain healthy dopamine levels. Still, handling the cravings when you quit sugar becomes a battle of will. As a sugar detox coach, I’ve seen people succumb to their cravings over and over, only to have a much harder time trying to quit the next time.

An even bigger problem with sugar is that it’s basically 100 percent socially acceptable – and when you do try to quit, people think you’re crazy. “Why aren’t you eating sugar?” “Sweets aren’t that bad for you!” “Just eat it in moderation!”

The problem for many people who’ve come to rely on sugar as their dopamine booster is that “moderation” isn’t possible, and so, like many other addiction rehab programs, it does need to be an “all or nothing” approach.

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The Damaging Effects of Sugar

The detrimental effects of sugar are well-proven by research. Sugar has been proven to be problematic for:

• Cardiovascular disease, increasing the risk for heart attack significantly
• Obesity and weight management
• Acne and other skin imbalances and disorders
• Type II diabetes and insulin/glucose problems
• Increased cancer risk
• Depression
• Premature aging
• Increased levels of fatigue
• Liver problems and disease
• Inflammation
• Kidney problems and disease
• Cavities and periodontal disease
• Dementia and Alzheimer’s

This list is far from exhaustive. Sugar has the potential to damage every system in the body, down to the cellular level.

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7 Signs You Might Have a Sugar Problem

For some, sugar can be eaten in moderation when rounded out with a healthy intake of vegetables, protein, and healthy fats. If you eat a significant amount of vegetables, say, 10 cups per day, a small amount of sugar once in a while will barely make a dent in your overall health, unless you have prevailing or chronic health issues.

But if you barely eat any vegetables, and you eat a diet high in carbohydrates already, then any amount of sugar you add is not in moderation to the rest of your macronutrient intake.

When people say that they eat sugar “in moderation”, they often mean in moderation of itself. Instead of having four sodas a day like they used to, they cut back and have only two instead.

When you’re reducing sugar intake, you also have to boost the things that counter the negative effects it has, like eating more vegetables and omega-3 fatty acids.

So how do you know if you have a sugar problem, and if you need to eat it in moderation or not at all?

You may need to quit sugar completely for a significant amount of time if one or more of the following is true:

You have sugar every single day and start to have cravings/withdrawal feelings within a few hours of missing a typical sugary treat.

You turn to sugar-filled sweets to handle stress.

You think about sugar all the time.

You get immediate headaches if you’re a few hours late in having a typical sugary treat.

You eat sugar daily, but get less than 2 cups of vegetables per day.

You are overweight and eat a high-carb diet.

You have thyroid or other hormone problems and rely on a daily “sugar hit” to ward off depression or sadness, usually in the evenings.

If you can relate to any of the above statements or scenarios, then you may need to make some dramatic changes to alter your dependence on sugar.

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3 Steps to Beat a Sugar Addiction

When it comes to quitting sugar, it can feel like an impossible battle. But there are ways to set yourself up for success and to minimize feelings of withdrawal.

1. Eat your nutrients first.

Before you quit sugar cold turkey, you need to boost the nutrients in your diet that will help to support a balanced gut, which will help to minimize sugar cravings and feelings of withdrawal.

While some cravings are produced from the brain’s reliance on sugar for dopamine, other cravings are derived from gut microbes that rely on sugar to survive. In the gut, there is a complex balance of good-to-bad bacteria, and the bad guys rely heavily on sugar, junk foods, and processed carbs.

When you cut these out, the gut bacteria send out strong cravings because it’s literally do-or-die for them. When you understand that cravings are produced as a physiological response within your body – and not only from an emotional need or dependence on it – it becomes easier to mentally fight them.

To pre-support your body’s liberation from sugar, boost fermented foods and add in gut-healing and nourishing items like collagen, bone broth, and plenty of vegetables.

Omega-3 fatty acids, like those found in salmon and sardines, are also essential for combating inflammation. Do this for at least a week before you plan to quit sugar.

2. Incorporate dopamine-boosting activities into your routine.

While your brain might be accustomed to getting regular boosts of dopamine from your sweet tooth, there are many other ways to get a healthier fix.

Try one or more of these natural ways increase dopamine levels:

• Increase your protein intake and eat more of it throughout the day, including for breakfast

• Take a daily probiotic supplement

• Walk (or do another aerobic exercise) for 10-20 minutes daily

• Create and stick to a healthy sleep routine, with seven to eight hours of sleep each night

• Listen to music, play an instrument, or otherwise engage the right-brained creative center of your brain

• Practice meditation

• Get natural sunlight and outdoor exposure regularly

3. Quit cold turkey.

After you’ve boosted the nutrients and habits that you need to replace your sugar-dopamine connection, it’s time to quit for good. For someone who’s truly addicted to sugar, weaning off too slowly will rarely work.

When you’re quitting sugar, you need to quit all forms, and that even includes natural forms of sweeteners like honey and coconut sugar, and in most cases, regular use of stevia.

Even though stevia doesn’t impact blood sugar, for true sugar addicts, stevia can perpetuate the dependence because it still tells the brain it’s getting a sugar hit.

While you don’t have to quit forever, three to six weeks is needed to break the daily reliance on sugar. As they say, it takes 21 days to create a habit, so you need to be completely free from it for at least that long.

 But if you have serious sugar dependence issues or health problems you want to address, longer or even permanent sugar removal is a better approach. Once you’ve removed the initial supply from your life, cravings will go away.

If you find that you’re having trouble sticking to a no-sugar plan, find someone to be your accountability partner, or seek professional nutritional support.

Watch this video – How to Break Sugar Addiction: 7 Steps to Help You Stop Eating Sugar

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook