So many people think that fruit is 𝗯𝗮𝗱 𝗳𝗼𝗿 𝗵𝗲𝗮𝗹𝘁𝗵 because of its sugar content, particularly fructose.
𝗦𝘂𝗴𝗮𝗿 𝗶𝘀 𝘀𝘂𝗴𝗮𝗿, 𝗿𝗶𝗴𝗵𝘁?
While sugars may be identical on a molecular level, 𝘸𝘦 𝘴𝘪𝘮𝘱𝘭𝘺 𝘤𝘢𝘯’𝘵 𝘰𝘷𝘦𝘳𝘭𝘰𝘰𝘬 𝘵𝘩𝘦 𝘧𝘰𝘰𝘥𝘴 𝘴𝘶𝘱𝘱𝘭𝘺𝘪𝘯𝘨 𝘵𝘩𝘦𝘮. There is a huge difference between a sugar-sweetened beverage and a piece of fruit when it comes to how it impacts your health.
Fiber, water, sugar concentration, and phytochemicals are just some of the reasons why fruit and sugary beverages can’t be equated.
And don’t get us wrong, the literature is pretty clear that consuming 𝘴𝘶𝘨𝘢𝘳-𝘴𝘸𝘦𝘦𝘵𝘦𝘯𝘦𝘥 𝘣𝘦𝘷𝘦𝘳𝘢𝘨𝘦𝘴 is more often harmful than not. But that literature is also pretty clear that eating fruit is more often beneficial than not.
Plus, concerns over fructose in general are largely overblown. The battle against fructose centers on the fact that, unlike glucose, fructose is metabolized primarily within the liver and bypasses a critical bottleneck step in glycolysis — the process through which we break down glucose into energy. This can lead to a greater synthesis of fat within the liver 𝗶𝗳 𝘆𝗼𝘂 𝗮𝗿𝗲 𝘁𝗮𝗸𝗶𝗻𝗴 𝗶𝗻 𝗺𝗼𝗿𝗲 𝗲𝗻𝗲𝗿𝗴𝘆 𝘁𝗵𝗮𝗻 𝘆𝗼𝘂 𝗻𝗲𝗲𝗱.
What gets left out of this argument against fructose, however, is that fat synthesis is not the main fate of fructose. When researchers create radioactive isotopes of fructose to follow its metabolism throughout the body, 50% of ingested fructose is converted into glucose, 25% into lactate, at least 15% into liver glycogen, and only 10% oxidized directly for energy or converted to fat.
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