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Hi, Wild Heart!

I’m sure you’ve heard the hype about fructose by now. High fructose corn syrup! Fructose ruins your liver! Fructose—run!

“But, wait,” you wonder, “what about…fruit?”

Yep, fruit—nature’s beautiful, natural source of fructose—do we need to worry about that too? 

In short, no! And I’ll tell you why…

Studies have linked liver problems only to “industrial fructose” consumption—that is, not to fructose found in fruit. Ditto for high blood sugar, hypertension and weight gain. It’s all a result of added, processed sugars, but not fruit. In fact, if you put people on two diets—one restricting all fructose, including that from fruits, and the other restricting only industrial fructose—people on the fruit-inclusive diet will lose more weight!

What exactly does “industrial fructose” mean? It means the white sugar you put in your coffee, the high fructose corn syrup hiding in your soda, and the many other processed and overly-sweet non-foods stacked by the hundreds on grocery store shelves. 

There is no evidence, on the other hand, that the fructose found in fruits has any negative effects on our health. This could be because of the antioxidant and fiber content of whole fruit, obviously lacking from industrial fructose.

For example, if you were to consume a few tablespoons of sugar, just like that (or actually, just like a can of soda!), your blood sugar would spike hugely in the first hour. By hour two, you’d have so much insulin you’d be practically hypoglycemic, meaning your blood sugar would be way too low. And after that, your body would bring out the big guns (moving fat into your bloodstream), thinking that you needed the backup reserves.

Add some berries to your few tablespoons of sugar, on the other hand, and not only would your blood sugar spike be a bit lower, the following extreme dip wouldn’t happen.

What the heck? Is it just the fiber from the berries slowing our bodies’ digestion of the toxic industrial sugar? Well, researchers went through the same tests again, but using berry juice (fiber-free) rather than whole blended berries. And it did indeed make a difference. The berry juice didn’t reduce the blood sugar spike like the blended berries did; however, the juice seemed to have an equally positive effect on the following hypoglycemic dip, preventing it from overshooting.

Why? It’s been suggested that phytonutrients in berries (juiced or blended) partially block our bodies’ absorption of sugar through our intestinal wall. Fruits like apples and strawberries are known to contain these amazing phytonutrients, too.

Eat berries along with high glycemic foods (like white bread or other processed grains), and you won’t get the same insulin spike you usually would. 

So, not only does fruit sugar not negatively affect our health, it seems to actually protect our bodies from the negative effects of other less healthy foods!

Isn’t it amazing what fruit can do?

Learn how to eat for your best health, sexiest body, and most beautifully thriving life—check out Wild Nutrition: Your 30-Day Revolution to Plant-Based Vitality today!

xx

Donna

Source:
R H Lustig, Fructose: It’s “Alcohol Without the Buzz. Adv Nutr. 2013 Mar 1;4(2):226-35.
S Petta, G Marchesini, L Caracausi, F S Macaluso, C Camma, S Ciminnisi, D Cabibi, R Porcasi, A Craxi, V Di Marco. Industrial, not fruit fructose intake is associated with the severity of liver fibrosis in genotype 1 chronic hepatitis C patients. J Hepatol. 2013 Dec;59(6):1169-76.
K Johnston, P Sharp, M Clifford, L Morgan. Dietary polyphenols decrease glucose uptake by human intestinal Caco-2 cells. FEBS Lett. 2005 Mar 14;579(7):1653-7.
S Manzano, G Williamson. Polyphenols and phenolic acids from strawberry and apple decrease glucose uptake and transport by human intestinal Caco-2 cells. Mol Nutr Food Res. 2010 Dec;54(12):1773-80.
R Torronen, M Kolehmainen, E Sarkkinen, K Poutanen, H Mykkanen, L Niskanen. Berries reduce postprandial insulin responses to wheat and rye breads in healthy women. J Nutr. 2013 Apr;143(4):430-6.
R Torronen, M Kolehmainen, E Sarkkinen, H Mykkanen, L Niskanen. Postprandial glucose, insulin, and free fatty acid responses to sucrose consumed with blackcurrants and lingonberries in healthy women. Am J Clin Nutr. 2012 Sep;96(3):527-33.