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…
(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!
P.S. Join the conversation and get your questions answered at The Get Lean Club 🙂