Does Sugar From Fruit Make You Fat? Here's Busting This Debated Myth
The saying, ‘eat more fruits for a healthy life' was something or parents, teachers and coaches have always told us. However, with recent studies and new opinions on high fructose corn syrup, fructose has started getting a bad rep. Studies show how fructose corn syrup and glucose can have a negative effect on one's health and leads to weight gain. But did the studies talk about fructose from fruit? With this piece, we'll tell you how different types of sugars are metabolized differently in your body, giving you a clearer picture about sugar from fruit.
Understanding Different Forms Of Sugar - Glucose, Fructose And Sucrose
What we commonly call sugar is categorized in three different types- sucrose, glucose, and fructose. Though they all are sweet, the way your body metabolizes each of them, varies. Simple carbs are classified in two categories- monosaccharides and disaccharides. Glucose and fructose are monosaccharides .They are the building blocks of sucrose which is a disaccharide, thus a disaccharide is formed when two monosaccharides are joined together and a molecule of water is removed.
How They Are Metabolized By The Body
Your body processes most carbohydrates you eat into glucose. Either to be used immediately for energy or to be stored in muscle cells or the liver as glycogen for later use. Glucose circulates in the blood and relies on the enzymes glucokinase or hexokinase to initiate metabolism. Insulin is secreted primarily in response to elevated blood concentrations of glucose as insulin supports the entry of glucose into cells. Very frequent and uncontrolled insulin spikes are not good for the body and results in obesity which further results in insulin resistance.
Sucrose, which is commonly known as table sugar, is obtained from sugar cane. Fruits and vegetables also naturally contain sucrose. When sucrose is consumed, the enzyme beta-fructosidase separates sucrose into its individual sugar units of glucose and fructose. Both of them are then metabolized by the body by their specific transport mechanisms. The body responds to the glucose content of the meal in its usual manner; however, fructose uptake occurs at the same time. The body will use glucose as its main energy source and the excess energy from fructose, if not needed, will be poured into fat synthesis, which is stimulated by the insulin released in response to glucose.
Fructose is a sugar that's naturally found in fruits and vegetables. Fructose is metabolized in the liver and relies on the enzyme fructokinase to initiate metabolism. Unlike glucose, it does not cause insulin spike and stimulates production of leptin. Now theoretically, dietary fructose might increase energy intake as it does not stimulate high levels of insulin secretion like glucose. Since insulin increases leptin release, lower circulating insulin and leptin after fructose ingestion might restrain your appetite more than the consumption of other carbohydrates and leads to increased energy intake. However, there isn't any real convincing experimental evidence that dietary fructose ‘does' increase energy intake. To quote a study conducted by Division of Endocrinology and Diabetes, Department of Medicine, University of Minnesota, MN, USA. – “Fructose that occurs naturally in fruits and vegetables is a modest component of energy intake and should not be of concern.”
Insulin Spikes And Fructose
Thus, studies also suggest that fructose from fruit does not produce the same insulin spike that is produced by glucose or sucrose. You would have to consume a large quantity of fruits daily before it starts being detrimental to your health. There is no fear that you may be consuming too many fruits as fruits don't contain empty calories. With the high amount of dietary fiber and the kind of satiety that they offer, the portion size of your fruit consumption is always in limit. There is absolutely no reason to avoid fruits until you are allergic to them or you are on a ketogenic diet. There is no possible way that fruits are unhealthy and they will not lead to extreme weight gain.
Anuj Tyagi is a Certified Personal Trainer , Certified Sports Nutritionist and
Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is
the Founder of the website where
he provides online Training. Though a Chartered Accountant by education, he has
been closely associated with Fitness Industry since 2006. His motto is to
transform people Naturally and he believes that the secret formula for Fitness
is Consistency and commitment towards your Training and Nutrition. You can
connect with him through Facebook and Youtube.
Note- The article just lays down the properties of sprouts. For successful fat loss or muscle, you will need to align your calorie intake with your goal. Sprouts are one of the healthiest food items out there.
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