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How much fructose is actually recommended

Answered on September 12, 2014
Created August 27, 2013 at 10:03 PM

Some people say as little as 4 grams per day, but that's taking into an extreme, a common number is 50 grams, but that's just the 50th percentile for average amarican an intake. How much eould actually be ok for someone eating high carb on 3500 calories per day

0f44d81f247518d6fc2de0403ff9a68a

on August 29, 2013
at 03:38 PM

Plus, local produce is fresher, which also improve their nutritional value.

Fa4b934bc224b17784fe0ee36d153dcd

(168)

on August 28, 2013
at 02:57 PM

Conventional growers breed fruits to be larger/sweeter and lower in bitter antioxidants. In nature these antioxidants protect the fruits from pests, while pesticides serve the same purpose on commercial farms. You can mitigate this effect by buying organic or local from smaller farms which use less aggressive pesticides. So at least that improves the nutritional value.

9f54852ea376e8e416356f547611e052

(2957)

on August 28, 2013
at 01:40 PM

Surely you mean g, not mg.

14b8422e9b449a21e06fa3349953d4f7

(220)

on August 28, 2013
at 12:46 PM

Thanks, but I buy 3 pounds of wild blueberries every week and go through them by the time I buy the next batch, so I don't eat much cultivated fruit

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4 Answers

1
Fa4b934bc224b17784fe0ee36d153dcd

on August 28, 2013
at 08:33 AM

Eating fructose is a side-effect of eating healthy fruits, which are loaded with vitamins, phytochemicals, and fiber. The AMA concluded that eating fruit is the single best deterrent to cancer. Looking at it that way, the health benefits of eating 2-3 servings of low-GI organic fruit everyday far outweigh the drawbacks of however much fructose that is. So I wouldn't worry about the amount.

1
Cbda678b2a6bf0537d8c4ea0ce8aa9ad

(4319)

on August 28, 2013
at 08:21 AM

Hmmm... ??recommended??... I think that no one actually recommends having a minimum of fructose in one's diet. What many diet pundits are doing is placing a maximum amount per day as probably non-harmful. I thought that figure was in the 15-25mg range...

9f54852ea376e8e416356f547611e052

(2957)

on August 28, 2013
at 01:40 PM

Surely you mean g, not mg.

0
0f44d81f247518d6fc2de0403ff9a68a

on August 28, 2013
at 08:49 AM

There isn't actually a clear threshold, where x grams of fructose is ok, but everything above that is bad. Recommendations like 50g can only be ballpark figures and I don't really think that the data exists which would make clear recommendations possible.

It is clear that the lower the fructose the better it supposedly is, but that doesn't actually mean that you will get much benefits of lowering it to 5g/day instead of 20g/day. I think we can all agree that 100g/d is too much and that 10g is ok, but I wouldn't want to draw a clear line.

You also have to keep in mind that it makes a big difference if you eat that amount of fructose every day or if your fructose intake is varying. If you usually only consume very small amounts of fructose (say 10g-20g/d), I don't think occasionally getting pretty high amounts is going to create problems.

Fruits should be mainly regarded as treats. Todays fruits are higher in sugar, lower in fiber and they contain less nutrients, so the nutritional value of fruits has decreased. Therefore, I think we shouldn't over consume fruits (especially high-glycemic ones), but we also don't necessarily need to abstain from them. If you don't use fruits as main constituents of meals and you have a low fruit consumption most of the time, you don't need to worry.

14b8422e9b449a21e06fa3349953d4f7

(220)

on August 28, 2013
at 12:46 PM

Thanks, but I buy 3 pounds of wild blueberries every week and go through them by the time I buy the next batch, so I don't eat much cultivated fruit

0f44d81f247518d6fc2de0403ff9a68a

on August 29, 2013
at 03:38 PM

Plus, local produce is fresher, which also improve their nutritional value.

Fa4b934bc224b17784fe0ee36d153dcd

(168)

on August 28, 2013
at 02:57 PM

Conventional growers breed fruits to be larger/sweeter and lower in bitter antioxidants. In nature these antioxidants protect the fruits from pests, while pesticides serve the same purpose on commercial farms. You can mitigate this effect by buying organic or local from smaller farms which use less aggressive pesticides. So at least that improves the nutritional value.

0
9f54852ea376e8e416356f547611e052

(2957)

on August 28, 2013
at 08:16 AM

Alan Aragon says that around 50g per day is ok as well. I eat very high carb on workout days (300-500g of carbs), and don't get that much fructose.

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