Is natural sugar from fruit just as ‘bad’ as added sugar?

Peter Attia MD

9 Feb 202204:54

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

00:00

🍊 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

Non-alcoholic fatty liver disease (NAFLD) is a condition where there is a buildup of fat in the liver not caused by alcohol. It is a common health issue and is mentioned in the context of dietary considerations in the video. The speaker suggests that someone with NAFLD might be an exception to the general advice on fruit consumption.

💡Natural Fruits

Natural fruits are whole, unprocessed fruits that are typically considered healthy dietary choices. In the video, the speaker discusses the benefits of consuming natural fruits, including their sugar content, and differentiates them from added sugars or artificial sweeteners.

💡Fructose

Fructose is a type of sugar found in many fruits, and it is often associated with the potential negative effects of high sugar diets. The video discusses fructose in the context of fruit consumption, noting that while some fruits are high in fructose, the fiber and other nutrients in natural fruits can help moderate its absorption.

💡Metabolic Syndrome

Metabolic syndrome is a cluster of conditions that increase the risk of heart disease, diabetes, and stroke. The video references a study where a low sugar diet led to improvements in metabolic syndrome, highlighting the importance of diet in managing this health condition.

💡Added Sugar

Added sugar refers to sugar that is put into food during processing or preparation, such as sucrose or high fructose corn syrup. The video emphasizes the negative health impacts of consuming added sugars and advises against their intake, contrasting them with the natural sugars found in fruits.

💡Fiber

Fiber is an essential part of a healthy diet, particularly in the context of fruit consumption. It helps slow down the absorption of sugar, including fructose, into the bloodstream. The video mentions the protective role of fiber in natural fruits, which is lacking in dried fruits or processed foods.

💡Dried Fruit

Dried fruit is fruit that has been dehydrated to remove most of the water content. While it can be a convenient and portable snack, the video points out that dried fruit can be problematic because it retains the fructose but loses many of the beneficial components found in fresh fruit, such as fiber.

💡Low Sugar Diet

A low sugar diet is a dietary approach that restricts the intake of sugars, particularly added sugars. The video discusses a study where participants followed a low sugar diet and saw improvements in metabolic syndrome, indicating the potential health benefits of such a diet.

💡High Fructose Corn Syrup (HFCS)

High fructose corn syrup is a sweetener used in the food industry, and it is often criticized for its potential negative health effects. The video mentions HFCS as an example of added sugar that should be avoided in favor of the natural sugars found in whole fruits.

💡Glycemic Index

The glycemic index is a measure of how quickly a food raises blood sugar levels. The video discusses the glycemic index in relation to bananas, noting that they have a fairly high index and contain a significant amount of fructose.

💡Intestinal Protection

The term refers to the ability of the intestine to act as a shield against high levels of fructose, protecting the body from its potentially harmful effects. The video explains that the intestine can handle a certain amount of fructose without negative consequences, especially when consumed as part of a whole fruit with fiber.

💡Professional Health Care Services

This phrase is used in the video to clarify that the content is for informational purposes only and should not be considered a substitute for professional medical advice. It emphasizes the importance of consulting with healthcare professionals for medical conditions.

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.