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Keep Your Consumption of Fruit in Moderation for Better Health- Here's Why

 Keep Your Consumption of Fruit in Moderation for Better Health- Here's Why

I'm sure we all have heard ever since we can remember everyone telling us to eat our fruits and vegetables.  So it is no surprise that many people take the advice and multiply it by ten.  We now have heard of people, including celebrities, who have gone on all fruit diets with some disastrous results.  People who have eaten too much fruit for what their systems could handle have developed diabetes and pancreatic problems.

Sugar intake is one of the leading causes of insulin-related health issues, and fruit is a source of fructose, or fruit sugar.  It is one of the components of sucrose, or table sugar.  Granted, fruit contains dietary fiber, vitamins and minerals as well as antioxidants, which are important for a good diet.  This certainly makes them better for us than soda or processed foods, which are loaded with high fructose corn syrup without the nutritional benefits of fruit.  But there can be too much of a good thing.

Studies have shown that a diet heavy in fruit can bring on many health issues, especially on a long-term basis.  Among other health maladies, high levels of fructose can induce diabetes, abdominal obesity, fatty liver disease, high blood pressure, metabolic syndrome and oxidative stress.  Probably not coincidentally, these conditions continue to rise around the world as fructose becomes a larger part of these diets.

So if the fructose in fruit is so bad for us, would we do good to eliminate it from our diet?   The answer is no, but we have to be smart about it.  Just like fat in our diet is not only good, but necessary, we have to be very careful of the quantity we consume.  There are too many health benefits to fruit to say we should eliminate it altogether.  It plays a key role in moderating negative metabolic effects with its high content of vitamins, minerals, enzymes and phytonutrients.

If you are healthy and have no insulin-resistance issues, it is recommended a person limit his fructose intake to 25 grams a day.  To give an indication of just what that is, a cup of blueberries are about 7.5 grams, a medium apple about nine, a cup of seedless grapes about 12, and a cup of strawberries about four.  Obviously there is a lot of room for fruit and still stay within the safe limits, provided of course almost all other sources of sugar are eliminated.  It's estimate that the average intake per day on average is 73 grams.

If you have health issues related to fructose such as metabolic syndrome, heart disease, cancer, obesity or insulin resistance, total fructose consumption should be limited to no more than 15 grams a day.  The important thing to note is that fructose comes from many sources.  Those canned peaches or orange juice may seem healthy on first glance, but then the producer adds even more sugar to what is already high in fructose (just read the ingredients label).  What seems healthy turns into something that is anything but.

 


 

 
 

 


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