Is natural sugar from fruit just as ‘bad’ as added sugar?
Summary
TLDRThe transcript discusses the role of fruit in a healthy diet, particularly in relation to sugar and fructose content. It emphasizes that natural fruits, despite varying levels of sugar, are generally fine to consume, with some like kiwi, berries, and strawberries being lower in sugar and thus very healthy. The conversation also touches on the impact of a low sugar diet, including one that restricts natural fruit, on metabolic syndrome, showing equivalent improvements in health. The key takeaway is to avoid added sugars and consume natural fruits in moderation. Dried fruits, however, are compared to candy due to their concentrated sugar content and lack of beneficial components. The podcast concludes with a disclaimer about the general informational nature of the content and advises consulting health care professionals for medical advice.
Takeaways
- 🍊 Natural fruits, including oranges, are generally fine to consume, even for someone with NAFLD (Non-alcoholic Fatty Liver Disease).
- 🍇 Certain fruits like grapes, mangoes, figs, and dates are high in sugar and fructose, which should be noted when considering dietary intake.
- 🍏 Most fruits have between 3 to 10 grams of sugar, with an average around 4 to 6 grams.
- 🍓 Fruits with lower sugar content, such as kiwi, berries, and blueberries, are encouraged for a healthy diet.
- 📉 A study showed that a low sugar diet, even with the inclusion of natural fruits, led to improvements in metabolic syndrome.
- ❌ Avoid consuming added sugars like sucrose or high fructose corn syrup, which are not naturally occurring in foods.
- 🛡️ The intestine acts as a shield for fructose, protecting against high levels of fructose reaching the liver.
- 🌱 Natural fruits have fiber that slows down the absorption of fructose, reducing the impact on ATP depletion in the liver.
- 🍎 Dried fruit, despite having the same amount of calories as fresh fruit, lacks many of the beneficial components and can be more problematic due to its concentrated sugar content.
- ⚖️ When comparing fresh and dried fruit, consider the difference in volume and the loss of beneficial nutrients in the drying process.
- ℹ️ This podcast is for informational purposes only and should not be considered a substitute for professional medical advice.
Q & A
Why might someone with NAFLD have a hard time making the case to not eat an orange?
-Natural fruits are generally fine to consume, even for someone with Non-alcoholic Fatty Liver Disease (NAFLD), as they are not high in sugar and provide essential nutrients.
What does the speaker refer to as 'fake fruits' and why?
-The term 'fake fruits' is used to describe fruits like grapes, which the speaker perceives as less natural or less whole compared to other fruits, possibly due to their small size or common availability in less natural forms like raisins.
Which fruits are mentioned as being high in sugar and fructose?
-Mangoes, figs, dates, apples, pears, and plums are mentioned as being high in sugar, with figs and dates specifically highlighted for their high fructose content.
What is the approximate sugar content in grams for oranges and bananas?
-Oranges are said to be around six grams of sugar, while bananas are fairly high on the glycemic index and contain a fair amount of fructose, estimated to be in the range of six to eight grams.
What was the conclusion of the study where participants were given a low sugar diet with and without natural fruit?
-The study found equivalent improvement in metabolic syndrome in both groups, indicating that the presence of natural fruit did not block the ability of the low sugar diet to improve metabolic health.
Why should people avoid consuming added sugar according to the speaker?
-Added sugar, such as sucrose or high fructose corn syrup, is typically added to foods to make them taste sweeter. This additional sugar can lead to a higher intake of fructose, which, without the protective fiber found in whole fruits, can more directly impact the liver and lead to ATP depletion.
How does the body handle fructose from natural fruits differently than added sugars?
-The intestine acts as a shield for up to four to six grams of fructose, protecting the body from high concentrations of fructose. Additionally, the fiber in natural fruits slows the absorption rate, reducing the impact on the liver.
What is the issue with consuming dried fruit in comparison to fresh fruit?
-Dried fruit still contains the same amount of fructose as fresh fruit, but it often lacks many of the beneficial components, like fiber, that are present in fresh fruit. This makes dried fruit more similar to candy in its impact on the body.
What is the recommended approach to sugar and fructose intake according to the script?
-The takeaway is to avoid drinking sugary beverages and consuming foods with added sugars. Natural fruits with moderate fructose intake are acceptable and do not hinder the benefits of a low sugar diet.
What are some examples of fruits with lower sugar content that are recommended for consumption?
-Kiwi, berries, strawberries, and blueberries are mentioned as fruits with lower sugar content that are very healthy and should be encouraged for people to eat.
What is the typical sugar content range in grams for most fruits?
-Most fruits have a sugar content between 3 grams and a maximum of nine to 10 grams, with many being around four to six grams.
Does the podcast content constitute medical advice or professional health care services?
-No, the podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional health care services, including giving medical advice.
How can listeners find more information about the speaker's conflicts of interest and the companies they are involved with?
-Listeners can visit peteratiammd.com/forward-slash-about for an up-to-date and active list of the speaker's conflicts of interest and the companies they invest in or advise.
Outlines
🍊 Sugar Content in Fruits and Their Impact on Health
This paragraph discusses the suitability of eating oranges and other fruits, especially for someone with NAFLD (Non-Alcoholic Fatty Liver Disease). It touches on the natural sugar content in various fruits, including grapes, mangoes, figs, and dates, and their fructose levels. The speaker suggests that most fruits have between 3 to 10 grams of sugar, with some being healthier options like kiwi, berries, and strawberries. A study is mentioned where two groups followed low sugar diets, one with natural fruit intake and the other without, showing that natural fruit did not hinder metabolic syndrome improvement. The advice given is to avoid consuming added sugars and to understand the difference between naturally occurring sugars in fruits and added sugars in processed foods. The paragraph also explains the protective role of the intestine and fiber in fruits, which slows the absorption of fructose and reduces its impact on the liver.
Mindmap
Keywords
💡NAFLD
💡Natural Fruits
💡Fructose
💡Metabolic Syndrome
💡Added Sugar
💡Fiber
💡Dried Fruit
💡Low Sugar Diet
💡High Fructose Corn Syrup (HFCS)
💡Glycemic Index
💡Intestinal Protection
💡Professional Health Care Services
Highlights
Natural fruits are considered fine to eat, even for someone with NAFLD.
Certain fruits like grapes, mangoes, figs, and dates are high in sugar and enriched in fructose.
Figs are suggested to be something that should be voiced due to their high fructose content.
Mangoes, apples, pears, and plums tend to have around 9-10 grams of sugar.
Oranges have around six grams of sugar and are fairly high on the glycemic index.
Bananas have a fair amount of fructose and their sugar content is in the range of six to eight grams.
Most fruits have between 3 grams and a maximum of nine to 10 grams of sugar, with an average of four to six grams.
Fruits like kiwi, berries, strawberries, and blueberries have much less sugar and are very healthy.
A study showed that a low sugar diet with natural fruit allowed had equivalent improvement in metabolic syndrome compared to a low fructose diet.
The presence of natural fruit does not block the ability of a low sugar diet to improve metabolic syndrome.
The advice is not to drink fruit juices and to avoid consuming added sugars.
Added sugars refer to the deliberate addition of sucrose or high fructose corn syrup to foods.
The intestine acts as a shield for up to four to six grams of fructose, protecting against rapid absorption.
Natural fruits have fiber that slows the absorption rate, reducing the concentration of fructose that reaches the liver.
Dried fruit still contains fructose but lacks many of the beneficial components found in fresh fruit, making it similar to candy.
The podcast is for general informational purposes and does not constitute professional health care services.
Users should not disregard professional medical advice and should seek assistance from health care professionals for medical conditions.
Conflicts of interest are taken seriously, and disclosures are available on the provided website.
Transcripts
so if that's the case really outside of
someone
maybe with nafld
you'd have a hard time making the case
to not eat an orange yeah i think that
natural fruits are fine including like
fake fruits like grapes i call grapes
fake
yeah there are certain fruits that have
uh that are high in sugar um
you know mangoes of
figs oh my god they're very very
enriched in fructose figs are probably
something that we should voice
oh dates yes
you know mangoes are high
apples and um pears
plums they tend to be fairly high like
around 910 grams i think oranges are
around six grams bananas are fairly high
glycemic
and uh they have a fair amount of
fructose but
it's probably in the range of six to
eight grams i think what we'll do in the
show notes is we'll have our team pull
together a table of yeah i have a great
table typical sizes because i
this is actually used to me i would have
guessed fruits would have a little bit
more but it'll be good to know that yeah
no it's it most fruits are between uh
you know
3 grams and nine to 10 grams max
and most fruits are around four to six
grams some fruits have much less sugar
like kiwi like berries strawberries
blueberries they're very healthy people
should be encouraged to eat those
and we actually did a study uh where we
gave
what we gave people a low sugar diet
where they was low in refined sugar
low in high fructose corn syrup um and
uh
but we uh one group got of natural fruit
and the other group we restricted that
too so it was either a low fructose diet
that was low fructose in all aspects the
other was low sugar low fructose but
you're allowed natural fruits so that
actually was sort of a modest total
fructose intake and when we did that
we found equivalent improvement in
metabolic syndrome um and so the the
presence of natural fruit did not
block the ability of the
of the low sugar diet to
to reduce um or to improve metabolic
syndrome so the takeaway here is don't
drink it
and don't consume added sugar and i
think this is a difficult thing for
people to
differentiate right so added sugar is
when a food has
sucrose
or high fructose corn syrup are
typically the most common agents that
are added right and it's literally added
to the food so if you have if you go out
and get a jar of pasta sauce
it they added sugar to it they yes
that's not the sugar that you're seeing
from the tomatoes that go into making
that it's the deliberate addition of
sucrose or high fructose corn syrup to
make it taste sweeter and remember that
the intestine does act as a shield for
up to like five or four to six grams of
fructose so if you eat four or five
grams of fructose in a fruit
the intestine is going to protect you in
addition the intestine you have fiber in
a natural fruit and that slows the
absorption so the concentration of
fructose that gets to the liver is lower
so there's less atp depletion now what
about dry versus not dry so if you take
um dried apples so if you if you if you
take the equivalent of apple chips
versus apples but you take equal amounts
of the actual calories so it's just you
know obviously one is a lot bigger
because it's got more water and things
in it what's the difference in how we
metabolize that yeah the trouble with
dried fruit is it it's still has all the
fructose but a lot of the good things
are are
removed
so that's the problem dried fruit is
sort of like candy
this podcast is for general
informational purposes only and does not
constitute the practice of medicine
nursing or other professional health
care services including the giving of
medical advice
no doctor-patient relationship is formed
the use of this information and the
materials linked to this podcast is at
the user's own risk the content on this
podcast is not intended to be a
substitute for professional medical
advice diagnosis or treatment
users should not disregard or delay in
obtaining medical advice from any
medical condition they have and they
should seek the assistance of their
health care professionals for any such
conditions
finally i take conflicts of interest
very seriously for all of my disclosures
and the companies i invest in or advise
please visit
peteratiammd.com forward slash about
where i keep an up-to-date and active
list of such companies
[Music]
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