Fruit is truly a gift from the gods. Taste, health, wellbeing, mood, muscle development and fat loss, fruit benefits all. This whole sugar is bad and makes you fat never ending phase that people seem to get stuck in needs to stop. Fruit does not make you fat, sugar does not make you fat, ignorance and fear make you fat. Ignorance of sugar and the lack of understanding that context matters greatly. The people that tend to blame sugar as the culprit to health issues and obesity usually blame sugar but list nothing but foods that are full of unsaturated fats, grains, starches, high fructose corn syrup (which isn’t the same as fructose), junk food additives and the like, all of which are not the same as sugar (sucrose, fructose, glucose).
The more you let go of the fear of foods, the fear that fruit (of all things to believe) will make you fat, the more you can enjoy a wide variety of foods. I firmly believe that fear and worry of something causes more obesity than that actual food itself. What I mean by this is that stress and worry will turn something good like fruit, into something bad that can make you gain weight because of your internal beliefs being so strong that when you give in, your body can feel your fear and stress of fruit, sugar, food etc and cause you to store fat instead of utilizing it for energy and strength to build muscle and facilitate fat loss. The way I preach about visualizing and self talk to help build the physique you want while you train, I feel the same way about food. Negative beliefs and thoughts can cause you to not be able to digest food properly or utilize it for energy when your body constantly hears from you how “bad” it is or how freaked out you are if and when you consume said food. Just thinking about delicious food starts the digestive process in the mouth, hence the mouth watering effect when preparing delicious food you enjoy. The opposite can happen when you have so much fear surrounding food, digestive juices can be shut down and you won’t have the same effect.
1. “And just eating what you would consider the most delicious foods will secrete juices to help digest faster. So enjoy your food.” Raymond Peat, PhD, Weight Gain, KMUD Herb Doctors, (2013)
2. “Remember that prolonged low-carb dieting (including ‘this one’) tends to shut down thyroid function. This is usually not a problem with the thyroid gland but with the liver, which fails to convert T4 into the more active thyroid principle, T3. The diagnosis is made on clinical grounds with the presence of fatigue, sluggishness, dry skin, coarse or falling hair, an elevation in cholesterol, or a low body temperature.” Robert Atkins
3. “Fructose is the main sugar involved in reproduction, in the seminal fluid and intrauterine fluid, and in the developing fetus. After these crucial stages of life are past, glucose becomes the primary molecular energy source, except when the system is under stress. … The placenta turns glucose from the mother’s blood into fructose, and the fructose in the mother’s blood can pass through into the fetus.” Raymond Peat, PhD referencing Jauniaux, et al., 2005
4. “Fruit is an optimal carbohydrate for the human body it contains the disaccharide, sucrose. Sucrose is broken down into glucose and fructose. Despite all the debate around fructose, what has been shown is that fructose inhibits the release of insulin by glucose. In people with impaired insulin function/sensitivity fructose can be beneficial as it stimulates the enzymes needed to bring sugars into the cells.” EastWest Healing
5. “How can “sugar” suppress the immune system when it is the PRIMARY fuel for your cells, thyroid hormone conversion, the CNS and more! The body is created in a certain way to thrive! Its up to you to decide if you want to work with it or against it.” EastWest Healing
6. “When liver glycogen stores are not full and we ingest 1 serving of a food that is mostly glucose with a little bit of fructose (i.e. sweet potato) the liver glycogen stores are replenished and carbohydrates are burned for energy in the Krebs cycle. The small amount of fructose improves the liver’s ability to phosphorylate glucose, which enhances liver glycogen replenishment. Liver glycogen replenishment takes precedence over triglyceride formation.” EastWest Healing, The Metabolic Blueprint
7. “Rather than waiting as I deliberate for many more months to perfectly word a polished article (or entire book) on such a huge topic, here’s a rough collection of research notes and links, insights, basic explanations in biology, and clinically-founded conclusions, concerning the importance of sugar. And when I say sugar, I’m referring to the simpler carbohydrate comprising glucose and fructose; a.k.a. sucrose. In nature, this is the carbohydrate found in ripened fruits, beetroots and certain other well-cooked root vegetables, pure honey, and dare I say it, cane sugar. *For clarity, I’ve added a quickie summary of the categories of carbs at the end of this post.
Confusion and ignorance surrounding “carbs”, that the complex ones are “healthy” while simpler ones are “unhealthy”, or that we should exclude this macronutrient entirely, has gotten us into serious metabolic strife. We’ve been so ill informed that it’s come to the point where even fruits, those nourishing, restorative, pro-metabolic, digestible (and delicious) jewels of nature, are damned. We’re told carbs are carbs, sugars are sugars, ignoring the fundamental biochemistry of all the very different carbohydrate forms. Whole grains are so wrongly glorified while orange juice is put on par with Pepsi. And where has this got us? Fat, diabetic, hypothyroid, inflamed, adrenalised and reproductively-challenged.
glucose: our cells’ primary and preferred energy source and is essential for thyroid hormone conversion (T4 to T3)
fruit: why glucose works better in the presence of fructose
Don’t slander fructose. That so-called “poison” has desirable effects on insulin sensitivity and blood sugar.
“Fructose inhibits the stimulation of insulin by glucose, so this means that eating sucrose (a disaccharide, consisting of glucose and fructose), in place of starch, will reduce the tendency to store fat. Eating “complex carbohydrates,” rather than sugars, is a reasonable way to promote obesity.” Raymond Peat, PhD
Dietary fructose is preferable to starch for mineral balance in the body – Fructose actually assists the body in retaining minerals such as Mg, Cu and Ca.
“The addition of fructose to glucose can markedly reduce hyperglycemia during intraportal glucose infusion by increasing net hepatic glucose uptake even when insulin secretion is compromised.” Shiota, et al., 2005
Fruits and fruit juices help modulate blood sugar and calm down the adrenal glands. If you add about 1/4 tsp of sea salt to your fruit juice, this will raise your blood sugar to normal and lower damaging stress hormones. Salty fruit juice helps stimulate the conversion of T4 (inactive thyroid) to T3 (active thyroid hormone).
Fruits and their juices are high in salicylates, which are powerfully anti-inflammatory. Exceptions: apple juice and grapefruit juice. The former contains pectin which feeds bowel bacteria. The latter is estrogenic.
Certain fruits are better than others; this is generally person-specific.
Fructose has a protective role in the metabolism and also increases the metabolic rate
Honey (when raw and unprocessed) is a mix of free fructose and free glucose, and is therefore beneficial and pro-metabolic. (Although caution if personally intolerant).
Note, when referring to fructose, this is not the same as High Fructose Corn Syrup (HFCS) which has very different, negative properties … a completely different beast. For one thing it contains 4-5 times as many calories as regular sucrose, containing up to 80% unidentified additional ingredients – Research link here” Emma Sgourakis, defending fruit … and other NONcomplex carbs
8. “*Sugar, specifically “sucrose”, a simpler carbohydrate found in high amounts in ripe fruits, orange juice, real honey and white cane sugar (pure sucrose), is essential for lowering stress, increasing thyroid (T3) production, supporting metabolism and energising the liver; all factors in lowering catabolic stress hormones, slowing general degeneration, supporting youthful energy production, and a more youthful appearance too.
How best to eat sugar? Eat enough of it, sucrose, from ripe fruits, fresh orange juice, pure honey (if tolerated) and white cane sugar (in addition to a mineral rich diet), balanced with adequate protein and saturated fat, and eaten as frequently as needed to keep body temperatures healthy” Emma Sgourakis, age sweetly