Fructose… How Much Fruit Should I Eat?

Most of us love our fruits, especially during those long summer months. However, incase you didn’t know most fruits are full of fructose (a type of sugar) therefore it is important not to overdose on specific fruits. 

Our body can only handle about 50g a day, the rest turns into fat! This is where i get my rule of one to two pieces of fruit per day. There can be a problem with too much fructose as the liver has limited fructose converting enzymes, therefore struggles with conversion after more then 50g per day.

Juice versus smoothies versus fruit. 

When you first put food into your mouth and chew there are certain chemicals and enzymes in the saliva that help to break down the foods traveling into the stomach, these foods are then broken down even further by stomach acid and other chemicals before it is able to pass through the intestines to be absorbed by the body. If you have a drink, these chemicals, acids and enzymes do not have enough time to break down these liquid foods, therefore many of the nutrients, vitamins and minerals will pass through your body and are not properly absorbed by your body.

Therefore, chewing, breaking down and swallowing food is a much better way to absorb nutrients and allow for the necessary processes in the body. Pick a piece of fruit or smoothie bowl instead of a pure liquid as a drink.

If it is a case of the lesser evil between a piece of fruit or some processed candy, i would definitely recommend the fruit. But it is important to remember that everyones body is different and can handle different amounts of macronutrients.

Acai Bowl with Berries and Banana

Examples of Fruits High in Sugar (per 100g)

Dried Fruits – 67g  (currants)

Juice – 44g (Grape juice)

Frozen Blueberries – 20g (sweetened)

Figs & Grapes (raw) – 16g

Mango (raw) – 15g

Banana (raw) – 12g

Remember, realistically you do not have a 100g serving. The average banana is 200g-250grams… This is not meant to stop you from having fruit, however, it is important to add them under carbohydrates in your daily macro count.

(nutritiondata.self.com)