SubscribeChuck the Apples, Pass the Mashed Potatoes?
For those of us who feel virtuous choosing a big bowl of fruit salad over a serving of mashed potatoes or pasta: a new research report warns that we may not be choosing as wisely as we think. The researchers say fructose, even when consumed in whole fruits, may be more of a problem than starchy foods when it comes to insulin regulation, diabetes and obesity.
In a recent report, University of Florida researchers reviewed studies on fructose and obesity and made this surprising recommendation to dieters: focus on limiting fructose instead of cutting out starchy foods like bread, rice and potatoes.
Watch the Processed Foods... And Fresh Fruit Too?
The researchers were mostly talking about the fructose in table sugar and processed foods like soft drinks. But in relation to obesity, they warned that the fructose in an apple is just as problematic as the high-fructose corn syrup in soda. While an apple is much more nutritious, "eating multiple apples in one sitting could send the body over the fructose edge."
Dr. Richard Johnson, the senior author of the report, maintains that starch-based foods don’t cause weight gain or metabolic syndrome the same way sugar-based foods do. He says eating too much fructose causes uric acid levels to spike, which can interfere with insulin regulation, leading to obesity, metabolic syndrome and type 2 diabetes.
Time For a Fructose Index?
Johnson doesn't blame fructose entirely for the obesity epidemic. “Too many calories, too much junk food and too much high-fat food are also part of the problem. But we think that fructose may have the unique ability to induce insulin resistance and features of the metabolic syndrome that other foods don’t do so easily.” He thinks establishing a fructose index would be a better way to track carbohydrates relative to obesity risk.
On the Other Hand...
Most nutritionists would probably agree that cutting back on the fructose we get in processed food is an excellent idea. But what about limiting consumption of fresh whole fruits in favor of starches like rice, bread and pasta? Kathleen Melanson, an associate professor of nutrition at the University of Rhode Island, emphasized that fruits are an important part of the diet. While she doesn't object to a fructose index, she was concerned about pigeonholing foods as "good" or "bad."
It also seems hard to ignore all the studies showing the powerful health benefits of antioxidants that you can get in many fruits. For those who do not have metabolic syndrome, some of us might still prefer to consume the fructose in fresh fruit over the nearly-empty calories in a slice of white bread or pasta or white rice.
But how about you--if further research continues to suggest that fructose calories are more problematic, would this affect your food choices?
Diabetics have to ration all of their carbs, not just the sugars. 15 grams of carbs is considered one serving. Each diabetic is individual: While one may be able to eat, say, pasta in moderation and keep their blood sugar levels stable, another diabetic may find that pasta causes their blood sugar levels to spike.
Keep in mind that all this can change, too, which is why diabetics need to test their blood sugar levels throughout the day.
The bottom line is that everyone should pay close attention to what and how much they eat. When it comes to food, too much of even a "good" thing is not always good.
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ReplyFructose contributes to hypertriglyceridemia and insulin resistance....but there is not that much fructose in whole fruit. A typical piece of fruit has less than 10 grams of fructose. Fruit juices and high fructose corn syrup are more problematic.
ReplyI think its unfortunate that some people may read this and think that they should stop eating fruit and instead eat mashed potatoes filled with butter and cream, and little fiber or nutrients. I don't know about others, but I eat only one apple at a time. Is there really a problem with binge apple eaters that we need to be concerned about?
ReplyNot for most people. But I have had periods where I think I lived on apples. Pretty tasty, but not very healthy. But really, this seems like a bit of scaremongering, though I admittedly have not read the linked report. Fruit and vegetables are kind of hard to overeat, avocados excepted.
ReplyI think it is another case of moderation. No, you shouldn't sit and eat 5 apples in one sitting, or a whole bunch of bananas, or a bag of grapes, or ... whatever, but I've never actually known anyone who would do that (other than small children on "food jags" - my son once ate 7 apples in one day when he was on an apple kick). And the kind of person who will "binge" on fruit (like psychsarah said - are these people really out there and a big problem?) has bigger issues to worry about. The sheer number of calories will start to be a problem if you eat tons of fruit, as it will if you eat tons of anything (except some veggies).
This makes me fear that otherwise healthy people, or those who are overweight but trying to lose it, are going to avoid whatever fruit they might be getting and go back to eating other crap instead, or trade it in for a diet soda. The nutrients and antioxidants in fruit are important, and let's not scare people away.
Seriously, most people aren't eating enough fruit, and we're actually thinking there are people bingeing on fruit, and it's enough to worry about as a problem? Doubt it.
ReplyI had a craving for fruit the other day and ate the whole container of blackberries than half a bag of fruit... I'm more likely to eat a bunch of fruit than any processed foods (I stay within my Calorie range)
But, uh, regardless of what this says I don't see myself depriving myself when I have cravings for fresh fruit.
ReplyAs far as diabetics are concerned, it's the carbohydrates which they must consider. In an average apple, there are 17g of carbs of which 13g are sugar. In a medium banana, there are 29g of carbs of which 21g are sugar. In half a grapefruit are 16g of carbs of which 10g are surgar. Diabetics, who are trying to control their blood sugar, take these stats into consideration when planning their meals.
ReplyThe thing that really irritates me is that now I really need to be careful about the fruits and vegetables I eat. I've always thought an apple or orange were good for me, but now I may be getting too much "natural" sugars. What is this? Will we ever really know what is and isn't good for us?
ReplyI really hope this doesn't scare people off of fruit.
A little moderation, and good timing, are all that are needed.
ReplyI'm going to guess that this is a non-issue...how many people sit down and eat seven apples in a sitting?
ReplyWomen who eat a lot of apples during pregnancy have a smaller risk to give birth to children who will end up suffering from asthma by the age of five.
ReplyThis is a bit off topic, but may be helpful to some. I noticed several years ago that certain fruits constipated me. I looked into it further, and fructose can have that affect on some people. When I work with clients I always ask how their digestion is, if they have trouble I recommend that limit their intake of apples, bananas, and grapes.
ReplyAny parent that can get their kids eating fruit instead of candy is a dedicated and committed parent. The bulk of the population needs to eat more fruit.
Replythe article should say what the study measured-total fructose? fructose from fruit? from drinks? because I'm pretty sure the fiber in fruit would have an effect. but no, we'd rather send out a press release that will just scare people to get attention. I call bs on the article linked, if not the study(because we can't see the study, just the press snippet, so I'll reserve a bit of judgement til I can see the study)
ReplyI can see cutting out fructose from your diet in the form of HFCS, but cutting out fruit is just stupid. Most fruit contains enough fiber and water along with the fructose to not cause many problems. Of course, if you decide to eat an entire bunch of bananas at once, you're asking for trouble.
ReplyApples eh? Look out pancreas!
They'll be prying fruit out of my stiff dead hands before I cut it out of my life. And while I have nothing against mashed potatoes (sans butter, and perhaps unsweetened soy milk in place of dairy), I certainly won't be having it as often as I enjoy a nice snack of frozen grapes.
ReplyI think folks need to read the press release that was linked above....nowhere does it begin to suggest eliminating fruit from your diet.
ReplyFruit = sweet goodness. I refuse to believe anything else ;) Seriously, "they" find something wrong with everything.
ReplyAs many of you have stated - too much free time for researchers, too little attention paid to them - so they write something controversial.
David hit the nail on the head. Of course there are instances of over eating anything... But it is rarely detrimental to eat a couple of fruits compared to a couple of spoonful of refined sugar!
Let's not forget the fiber and other vitamins and minerals we get while eating that 'horrible' fructose...
ReplyEating fruits (like Apples) will help you lose weight faster because of the fiber content since...
Apples contain pectin fiber which is known to suppress appetite for hours
ReplyThe article cited seems to be sounding an alarm about HFCS. The main posting here indicting fruit is misinterpreting the whole thing.
ReplyAlex says:
Women who eat a lot of apples during pregnancy have a smaller risk to give birth to children who will end up suffering from asthma by the age of five.
This sounds like a load of crap. Please post your references, in the off-chance that you have any. I think this is an irresponsible post by someone who obviously doesn't understand science nor statistics.
ReplyScience is as science does...
http://www.thoracic.org/sections/publications/press-releases/conference/articles/2007/press-releases/eating-apples-and-fish-during-pregnancy-may-protect-against-childhood-asthma-and-allergies.html
ReplyWas this scientist paid by the food industry to show apples are the same as table sugar? Obviously if you eat too much of anything (including apples) it will create imbalances in your body that can't be good.
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