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 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.com

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