Fructose In Fruit:
Disease Creator Or Health Promoter?
The fructose in
fruit has been unfairly tainted by association,
making many people on healthy
raw food diets leery.
High fructose corn syrup - if those four words
don't bring up a negative association in your
mind, you're either very hard to persuade or have
been hiding from every major media source and
health authority for the past decade or so.
In the early 2000s, reports about the dangers of
high fructose corn syrup started appearing in the
news, with cited studies correlating it with it
weight gain, type 2 diabetes, metabolic disorders,
and other medical problems.
There's little question that high fructose corn
syrup isn't something we should be eating, but
does that mean the fructose in fruit should be
Fructose: What Is
Fructose is one of the three
sugars making up most of the carbohydrates in ripe
fruit, a number of vegetables, and honey. The
others are sucrose (saccharose) and glucose.
High fructose corn syrup is what you get when you
extract the fructose present in corn and
concentrate it in a gooey syrup.
Because it's so incredibly sweet and cheap (In
the United States, the cheapness comes from
government subsidization and sugar import
tariffs), manufacturers often shy away from table
sugar (processed sucrose) to rely on fructose
The Fructose In
Fruit: Taking The Fall For Unhealthy Foods
first studies on the harm caused by high fructose
corn syrup started to get out, it didn't take too
long for people to begin throwing the baby out
with the bathwater.
Instead of simply making a logical conclusion
like, say, maybe we should stop eating processed
foods, or at least processed foods with high
fructose corn syrup, some official and amateur
nutritional advisers also started telling people
to avoid most fruit because it contained a lot of
Fruit-avoiding raw foodists had a field day with
this, and many I-told-you-sos were issued. Even
some people following paleo
or primal diets – many of whom seem to think
our ancestors didn't eat much fruit in the
Paleolithic era, or that it was somehow low in
fructose back then - were gratified over their
avoidance of fruit.
It's common to this day to hear paleo diet eaters
advise each other that the only fruit they should
be eating are berries because they're supposedly
low in fructose (they're no lower in fructose than
any other fruit, modern or wild-growing).
Fructose In Fruit: No Evidence, Lots of
The idea that we should avoid fruit because it
contains fructose and is therefore harmful is
There have been few studies as of yet on the
effects of natural fructose on humans, and none
I've been able to find have anything bad to say
about it so long as its eaten as part of a whole,
unprocessed food like fruit.
The one natural fructose study I've found with
any relevance compared two energy-restricted
weight loss diets, one which allowed a moderate
amount of natural fructose and the other that
allowed little to no fructose (1).
The moderate fructose diet beat the restricted
fructose diet by a significant enough margin that
the researchers concluded that not only was
fructose not a bad thing, but, “...added fructose
intake may represent an important therapeutic
target to reduce the frequency of obesity and
diabetes. For weight loss achievement, an
energy-restricted moderate natural fructose diet
was superior to a low-fructose diet.”
Although not studying fructose specifically,
other studies have found simply getting overweight
people to eat a few pieces of fruit per day leads
to significant weight loss (2).
important to remember that better than any
treatment medical science can bring to bear, the
beneficial compounds found in raw fruits and
vegetables inhibit cellular aging, fuel cellular
repair, induce the detoxification enzymes that
keep us clean and healthy, and bind the
carcinogens which lead to cancer (3).
Fruit specifically has a host of unique effects
that prevent aging and the deterioration of the
brain. More than any other food, studies continue
to show us that fruit consumption is associated
with lowered mortality from all cancers combined
Fruit also plays a huge
role in keeping us young and vibrant.
Fructose In Fruit: Following Up
It would be extremely foolish to avoid fruit for any
reason, and especially useless to quest after a
fructose free diet.
Learn how to adopt a healthy raw food diet based
around fruit here.
Learn how the fructose
in fruit lends itself to a health range of
nutrients available on a good diet.
Learn more about the different
types of fruit.
Fructose In Fruit:
Magdalena. Et al. “The effect of two
energy-restricted diets, a low-fructose diet versus
a moderate natural fructose diet, on weight loss and
metabolic syndrome parameters: a randomized
controlled trial. Metabolism 31 May 2011.
Oliveira, Conceicao. Et al. Weight loss
associated with a daily intake of three apples or
three pears among overweight women. Nutrition. 2003
Steinmetz, K.A., and J.D. Potter. 1991. Vegetables,
fruit and cancer. II Mechanisms. Cancer Causes
Control 2 (6): 427- 42
M.G., H.B. Bueno-de-Mesquita, and A.M. Fehily. 1996.
Fruit and vegetable consumption and cancer mortality
in Caerphilly Study. Cancer Epidemiol. Biomarkers
Prev. 5 (9): 673-77.
Receive the free Raw Food Health Journal
Keep up to date with new articles from this site.