Is minimization of fruit intake during weight loss?


The abandonment of fruit intake is quite a frequent procedure practiced by people trying to get low body fat. The fruits contain simple sugars, especially fructose, which has extremely strong lipogenic properties. For this reason, it seems reasonable to abandon the consumption of fruit, especially in moments of stagnation during slimming or limiting their intake to safe seasons (in the morning and after training). Are such treatments really valid? 

Even moderate fructose consumption can be harmful? 

Most people realize that the prevalence of overweight and obesity has increased significantly in recent decades. High consumption of high-sugar food rich in simple sugars, especially sweetened beverages, is considered an important factor increasing the risk of excessive accumulation of adipose tissue. Nevertheless, it is worth bearing in mind that according to the USDA Economic Research Service, the consumption of sugars added from 1970 to 2005 decreased by 1%, while total energy consumption increased by 24% 1. At the same time in many studies, the results of which were used to trigger sensation and Concerns about the consumption of simple sugars were used extremely high amounts of fructose, often 4-5 times higher than those consumed by the average population of Western countries, such as the United States. For better orientation, I note that the consumption of fructose in the United States has been estimated at 9% of total supplied energy (39 g). 


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The results of some studies, despite the use of very large amounts of fructose, may disappoint those who are passionate about attributing the worst possible to this sugar. For example, Surwit et al., 1997 in a study of obese women compared the effect of two high-carbohydrate diets (72% of energy supplied from carbohydrates) with energy deficit characterized by different sucrose content (43% vs. 4% of total energy supplied) 2. I will remind you that sucrose consists of one molecule of glucose and fructose. Both diets contained, respectively, 118 g of sucrose (59 g of fructose) vs. 46 g of sucrose (23 g of fructose). Despite such significant differences in the content of simple sugars (and especially fructose) after 6 weeks of adherence to recommendations, the loss of body weight and adipose tissue (measurement using DEXA) did not differ in both groups. At the same time, there was no negative effect of a diet rich in sugars, which is simple on the lipid profile, which according to the researchers could have been related to a specific context (low fat content in the diet). Bearing in mind the results of animal tests, where the metabolic syndrome, fatty liver and obesity are easily caused by the supply of a combination of simple sugars and fats (often derived from refined oils rich in trans and / or omega-6 fatty acids), it can be assumed that The low content of fats from sources typical of the Western diet could have a significant impact on the results obtained in this study. 


You can read also: Attention! These fruits are calorie bombs!

Posted on: January 30, 2019

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