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There could be a few reasons why this is happening but it might be time to keep an eye on your fructose consumption!!
Where can you find fructose?
Sugar, Sucrose, Honey, High Fructose Corn Syrup (HFCS) are at least 50% Fructose?1
Fructose is the main sugar in fruits.? Some fruits have more than others which is important to understand. (see chart below)
Natural sugar still contains Fructose.??There is?no difference between white, raw, brown and caster sugar.
So why is Fructose so dangerous??
Fructose is a prolonged appetite stimulant that is highly addictive.?2
Fructose can?only?be metabolized by the liver and can?t be used for energy by your body?s cells.?2
Excess fructose damages the liver and leads to insulin resistance in the liver as well as fatty liver disease.2
Fructose?increases?uric acid production, which, in excess, can cause gout, kidney stones and precipitate or aggravate?hypertension.2
Fructose rapidly causes leptin resistance.?Leptin?is a hormone that?controls appetite and metabolism?to maintain a normal weight. (makes you more hungry)
What you should do?
Avoid products that list - fructose, high fructose corn syrup, honey, fruit juice concentrate or corn syrup solids among first five ingredients?2
Buy local seasonal fruit (shelf life of a fruit should only be 1-2 days)
Limit to?one serving per day?(10 grams or less of fructose/per day for weight control)?2
Go with fruits that are higher in fiber / lower in fructose (Eat raspberries over mango's)
Avoid juiced, concentrated and dried fruits
If you are eating?out of season?then look at avocado,and/or berries. These are often lower in fructose.
Eat fruits?with the skin (well washed) so you get the fiber as well.
"Which?fruit's have the lowest fructose content?"?Take a look at the chart below...
Fruit
Serving Size
Grams of Fructose
Limes
1 medium
0
Lemons
1 medium
0.6
Cranberries
1 cup
0.7
Passion fruit
1 medium
0.9
Prune
1 medium
1.2
Apricot
1 medium
1.3
Guava
2 medium
2.2
Date (Deglet Noor style)
1 medium
2.6
Cantaloupe
1/8 of med. melon
2.8
Raspberries
1 cup
3.0
Clementine
1 medium
3.4
Kiwifruit
1 medium
3.4
Blackberries
1 cup
3.5
Star fruit
1 medium
3.6
Cherries, sweet
10
3.8
Strawberries
1 cup
3.8
Cherries, sour
1 cup
4.0
Pineapple
1 slice
(3.5? x .75?)
4.0
Grapefruit, pink or red
1/2 medium
4.3
Fruit
Serving Size
Grams of Fructose
Boysenberries
1 cup
4.6
Tangerine/mandarin orange
1 medium
4.8
Nectarine
1 medium
5.4
Peach
1 medium
5.9
Orange (navel)
1 medium
6.1
Papaya
1/2 medium
6.3
Honeydew
1/8 of med. melon
6.7
Banana
1 medium
7.1
Blueberries
1 cup
7.4
Date (Medjool)
1 medium
7.7
Apple (composite)
1 medium
9.5
Persimmon
1 medium
10.6
Watermelon
1/16 med. melon
11.3
Pear
1 medium
11.8
Raisins
1/4 cup
12.3
Grapes, seedless (green or red)
1 cup
12.4
Mango
1/2 medium
16.2
Apricots, dried
1 cup
16.4
Figs, dried
1 cup
23.0
(chart from nofructose.com)
Fruit does contain antioxidants, vitamins, minerals, fiber and phytonutrients - which is all good!? It's just important to be aware of fructose and how much you are consuming on a daily basis.
Remember to support your local farming community and buy local, seasonal and fresh.
Let me know if you have any questions!
Have a great day!
Brian
http://briangryn.comP.S. Join the conversation and get your questions answered at?The Get Lean Club?:)
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