’12 High sugar fruits’ ’25 healthiest fruits’ ‘Are you eating too much fruit?’ ‘Is the sugar in your fruit ruining your waist line?’ ‘If you want to lose weight, you should be careful of your fruit consumption’
Fruit sugar intake has become a controversial topic in mainstream diet culture, with so many articles and diet plans demonising fruit sugars and categorising it alongside Haribo’s and lemonade on the list of DO NOT CONSUME UNDER ANY CIRCUMSTANCE OTHERWISE YOU WILL AUTOMATICALLY PUT ON 50 STONE!!!
How on earth have we managed to demonise fruit!? One of the most natural food sources.
Lets clear some things up …
Sugars are all converted into glucose and then fructose in your body which are key molecules driving energy metabolism pathways, meaning they are essential to your body.
Now, there are different types of sugar as I am sure you are aware of but are equally confused about.
In biochemical terms we have: monosaccharides: glucose, fructose, mannose, galactose which are single units; and disaccharides: sucrose and lactose which are made up of 2 monosaccharide units. However, the food industry likes to complicate this further by hiding sugars under funky names and even describing them as ‘fruit sugars’ when they’re not to try and trick us (think corn syrup, fructose syrup)!
Lactose (made of glucose and galactose) is what we naturally find in dairy, hence a bottle of milk or yoghurt always has a high sugar content when you look at the label.
Fructose however is colloquially known as the ‘fruit sugar’ either as a single unit, or bound with glucose into sucrose. The amount of fructose, glucose & sucrose differs between every fruit and vegetable which is where the ridiculous idea of some fruits being more superior than others originates, but this means nothing, it all ends up as energy in the end!
But food isn’t only made up of sugar and energy!
In fruits, these sugars are incorporated into the cellular structure of the food alongside an array of beneficial vitamins, minerals and importantly, fibre!
Bear in mind though, that once the cell walls of fruit is broken down the sugars are then classed as ‘free sugars’ – think smoothies and juices. This isn’t to say they aren’t still good for you, just something to think about especially when it comes to your dental health as these increase your risk of cavity formation (it only takes a 150ml serving to get all the benefits of 1 of your 5-a-day from juice)
Basically, DO NOT WORRY ABOUT IT! All of the headlines and weird diets are just trying to confuse us all!
And incase you need more convincing; increased fruit and vegetable consumption has been linked to an array of health benefits, many of which benefit cardiovascular health.
So eat the darn nectarine and do not give it a second thought (unless perhaps you’ve already eaten 5 & are prone to diarrhoea!)