2

votes

Fructose - More or Less, and at What Time?

Answered on September 12, 2014
Created May 14, 2010 at 5:46 PM

How much fructose from fruit is too much for health?

Are berries fine to eat in a rather larger quantity? What about other fruits?

Should fruits in any amount be eaten after a strength workout?

When is the best time to consume fruits during the day?

What are the thoughts on this subject from the paleo/primal community?

Any and everything is welcome!

326ddac1e74e7e2d4dc7d0f4d0aacad0

(80)

on May 14, 2010
at 09:50 PM

Some fruits are more fructose rich. Thanks for pointing that out. I agree that if you want to avoid fructose, then you should probably not be consuming any fruit.

326ddac1e74e7e2d4dc7d0f4d0aacad0

(80)

on May 14, 2010
at 09:30 PM

The lecture given by Robert is a great watch!

03aeff8d87a3b53a449b5b8e9158da98

(3268)

on May 14, 2010
at 09:00 PM

Fructose is preferentially directed to the liver for storage, and therefore is not useful for replenishing depleted muscle glycogen. So it's not really relevant to ask whether fruit is helpful post-workout, or how many (fructose) carbs you need after strength training.

E35e3d76547b18096a59c90029e7e107

(15613)

on May 14, 2010
at 07:02 PM

If you mean doesn't contain much fructose proportionately then most fruits are more fructose rich than HFCS, apples, for example are almost twice as fructose-heavy as HFCS. If you mean absolute amounts of fructose then it's impossible to judge, since it would simply depend how much of whatever HFCS containing food you ate. Therefore if you mean "fruit won't mean many carbs or fructose" then you're quite right- depending on how many carbs you want to eat- but purely in terms of fructose avoidance, you'd be better off with the HFCS than, say, an apple.

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5 Answers

2
15d23403fb836f2b506f4f3ad2c03356

(1219)

on May 14, 2010
at 07:10 PM

Eating a few servings of fresh organic fruit per day is likely very healthy. If you assiduously avoid sugar elsewhere, you don't need to worry about the fructose in fruit. In fact, a little fructose may be more healthy than none at all.

If you're really into food separation and timing (noting that there's little evidence for this), eating fruit before fats and proteins make more sense than after. The body gets fructose out of the GI tracts fast and into the liver where it is converted to fat, all without putting the fructose into general circulation (it is shunted straight into the portal vein and off to the liver). Why? Maybe because fructose is highly reactive with fats and proteins, including fats and proteins in the GI tract and blood, creating AGEs and ALEs (bad stuff). So, there's a plausible mechanistic argument for eating fruit separately from and before fats and proteins. For what it is worth, I usually don't bother worrying about this...

2
326ddac1e74e7e2d4dc7d0f4d0aacad0

(80)

on May 14, 2010
at 06:29 PM

In my opinion, you shouldn't worry about fruit consumption post workout. Fruit does not contain much fructose when compared to commercial sweeteners, such as HFCS's and granulated sugar.

Although, if you are really worried about the consumption of fructose from fruit then you could mix some fruit with other starchy carbs such as sweet potatoes or yams, post workout.

Following only a strength workout, one doesn't need many carbs post workout: protein is your best bet following something like this.

326ddac1e74e7e2d4dc7d0f4d0aacad0

(80)

on May 14, 2010
at 09:50 PM

Some fruits are more fructose rich. Thanks for pointing that out. I agree that if you want to avoid fructose, then you should probably not be consuming any fruit.

E35e3d76547b18096a59c90029e7e107

(15613)

on May 14, 2010
at 07:02 PM

If you mean doesn't contain much fructose proportionately then most fruits are more fructose rich than HFCS, apples, for example are almost twice as fructose-heavy as HFCS. If you mean absolute amounts of fructose then it's impossible to judge, since it would simply depend how much of whatever HFCS containing food you ate. Therefore if you mean "fruit won't mean many carbs or fructose" then you're quite right- depending on how many carbs you want to eat- but purely in terms of fructose avoidance, you'd be better off with the HFCS than, say, an apple.

03aeff8d87a3b53a449b5b8e9158da98

(3268)

on May 14, 2010
at 09:00 PM

Fructose is preferentially directed to the liver for storage, and therefore is not useful for replenishing depleted muscle glycogen. So it's not really relevant to ask whether fruit is helpful post-workout, or how many (fructose) carbs you need after strength training.

1
06d21b99c58283ce575e36c4ecd4a458

(9948)

on May 14, 2010
at 08:32 PM

Sugar and fructose was discussed back in February here: http://paleohacks.com/questions/861/sugar-and-paleo-diet-the-bitter-truth

And here is a more recent ABC news video of Dr. Lustig being interviewed at the wharf in SF....and much shorter than the youtube lecture linked to by Matt.

http://bit.ly/ciggm3

"There is no bodily function that requires sugar" be it fructose or sucrose or a combination of them...just as there is no essential carbohydrate needed to live a long healthy life.

1
Bdcb2101fd3f1853cfd645094d8ad086

on May 14, 2010
at 06:43 PM

Fructose is a poison, a toxin... the latest research demonstrates that amply well. If you haven't watched this video, by Robert Lustig, "Sugar: The Bitter Truth," then do so immediately:

http://www.youtube.com/watch?v=dBnniua6-oM

Now... that doesn't mean you aren't evolved to process this particular toxin, or that you can't derive energy from it, so long as it comes packaged along with the valuable glucose, and the natural fiber and micronutrients of the fruit and vegetables that contain it.

Basically, my rule of thumb is, at a minimum, keep your total carb intake, in grams, lower than your bodyweight every day. And go lower as you can tolerate it.

326ddac1e74e7e2d4dc7d0f4d0aacad0

(80)

on May 14, 2010
at 09:30 PM

The lecture given by Robert is a great watch!

0
77877f762c40637911396daa19b53094

(78467)

on May 14, 2010
at 06:05 PM

I find that eating protein BEFORE fruit works well for me. If I eat a bunch of fruit and nothing else, I seem to gain some weight.

I usually crave sweet things after a workout, so that's when I tend to eat my fruit. I eat protein before the workout, and fruit after. I have no idea if this is correct or optimal, or anything like that - I just know that it works for me.

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