Fructose in fruits

 Fructose in fruits
         Fructose - also known as fruit sugar - is a simple carbohydrate found naturally in honey, fruits, and some vegetables. In structure and physical properties, fructose is close to glucose, but unlike it is metabolized differently by the body - it is processed by the liver. In other words, fructose does not restore depleted muscle glycogen stores but serves to replenish glycogen stores in the lives.

Fructose high fruits

      If  you consume too much fructose (over 50 grams or about 10% of your daily caloric intake), you risk exceeding your liver capacity. In this case, the body converts excess fructose into triglycerides, stimulating the process of lipogenesis (fat synthesis).


      How does this happen? When you take large doses of fructose, blood sugar and insulin rise, fat storage enzymes are activated, and triglycerides in the blood accumulate in fat cells.


      Although most cells in the human body cannot use fructose as a source of energy, bacteria in the intestinal tract can. Excess fructose can upset the balance in the intestinal flora, leading to overgrowth of pathogenic bacteria.




Not all sources of fructose are the same!


        What matters is the source of fructose. Fructose artificially added to confectionery, and glucose-fructose syrup does not bring the body any beneficial nutrients. This is what we mean when we talk about the famous "empty" calories with zero nutritional value.


      But fructose is also found in fruits. Does this mean that we should not eat fruit? Not at all! Not only the details are essential, but also the whole picture. Although both foods contain fructose, nuts are healthy because, in addition to simple carbohydrates, they contain vitamins, minerals, fiber, and antioxidants.


      The fiber in the fruit slows down the absorption of carbohydrates, so your blood sugar will not jump so sharply if you eat fruit than if you drink a carbonated drinK




The role of fruits in the diet


Role of fruits in diet

       Fruits have a place in every healthy and complete diet. How much grain to include will depend entirely on your goals and preferences. If your goal is to lose weight and accumulate subcutaneous fat, you can easily add 2-3 fruits a day. In this case, the important thing is to be in a megative calorie balance and be physically active.


Amount of fructose in fruits

     The fruits are rich in fiber and relatively low in calories. They will not thoughtfully contribute to daily energy intake - in a medium-sized orange; there are about 60 kcal and a glass of orange juice - about 200 kcal. This is another reason to avoid fresh juices and fruit juices and consume fruits whole - in the way that nature created them.


     The only time you can think about eating fruit is when your goal is to lose the last few subcutaneous fat percent. In this case, a more aggressive approach is needed: a ketogenic or low-carbohydrate diet. It is wise to avoid fructose when following these regimens. Because carbohydrate intake is already severely limited, it is more important to restore glycogen in your muscles than in your liver.



      What is the difference? The difference is that fructose does not raise insulin levels so sharply. As most of us know, most carbohydrates are consumed after a workout to stimulate protein synthesis and muscle glycogen replenishment. This is done by increasing insulin levels, and hence the introduction of protein into the muscles. Therefore, I do not recommend eating fruit when clearing a small% of subcutaneous fat.


See also fast metabolism diet 


  But it's all a matter of priorities!


 FruitFructose in grams  Fruit Fructose in grams
 Kiwi 3.5grams apple 10.5grams
 Lemon 0.6grams banana 7.1grams              
 Grapefruit 4.3grams pear 11.8 grams
 Orange 6.1 grams raisans 23 grams


    

         Those of you who maintain your weight can safely take 25-40 grams of fructose per day (50 grams is the limit that you should not exceed).


           A medium-sized fruit contains 5-10 grams of fructose, i.e., you can consume three or four fruits a day. Limit the consumption of really high-calorie and high-fructose foods such as dried fruits and fruit juices. Whole fruits contain more fiber, are lower in calories, and create a feeling of satiety.

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