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From: Jeff Novick, MS, RD, LD, LN (
Subject:         Re: Fruit
Date: September 11, 2007 at 6:49 pm PST

In Reply to: Fruit posted by Beth on September 11, 2007 at 11:56 am:

Hi Beth

The $64,000 question!!

When you eat fruit as a whole food, the fructose in the fruit comes with fiber, vitamins, minerals, essential oils, and amino acids. It is part of a natural whole food.

Pure fructose on the other hand, is a highly refined, processed and concentrated source of energy completely devoid of fiber, nutrients, and other beneficial substances. It is a highly refined and concentrated substance.

Fruit is very low in calorie density and fairly high in nutrient density so eating more fruit can help with weight loss and improve the overall quality of the diet.

Pure fructose is high in calorie density and void of nutrients so eating pure fructose (or refined sugar which is half fructose) supplies lots of calories with zero benefits and can promote weight gain and lower the overall quality of the diet.

It is easy to get too many calories from fructose especially when consumed in a beverage (ie, liquid calories). By contrast, fresh whole fruits tend to satiate you (or fill you up) long before you over eat on them. So there is a huge difference between consuming pure isolated fructose, and some fructose in fruit (where it is generally 25 to 50% of the calories and brings with it large amounts of beneficial nutrients and phytochemicals).

Pure fructose added to foods will usually increase their overall calorie density and can promotes excessive calorie intake and weight gain while diluting the essential nutrients and beneficial phytochemicals in the overall diet.

Metabolically fructose does tend to promote insulin resistance and some lipid problems. Fruits high in fructose can to do this too. However, the fiber and other phytochemicals in fruits tend to improve blood lipids and insulin sensitivity.

And, it is fairly well known that the main cause of insulin resistance and the lipid problems (>TGs, So with fruit the benefits of the whole food far outweighs the small risk from their relatively modest content of fructose. With refined sugar (sucrose), high-fructose corn syrup, and especially fructose you have no known benefits to outweigh the risks.

Hope that helps
In Health

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