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Cut back on this to help you lose weight!! ?

by briangryn | February 6, 2019 | Uncategorized

Have?your weight loss efforts hit a plateau?!?

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 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 P.S. Join the conversation and get your questions answered at?The Get Lean Club?:)

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