bowl-of-fruit

Is fruit bad for you? The story of fructose and the myth of fruit

Is fruit bad for you? The story of fructose and the myth of fruit

bowl-of-fruit

These foods can kill you? No!! Fudge that strawberry and that, kiwi fruit? What an Anus hole! Is that the truth though?

Whether it be on T.V. The internet, magazine, or that smelly person in the urinal or cubicle next to you, you've most likely heard it somewhere at least once that fruit is bad for you and that fruit should be avoided at all costs or limited to the most minimal amount because fruit can kill you.

Now whenever I read this on the internet or magazine only one thought comes to mind....

funnystatement

Well, this statement and also that I want to just kick someone in the nads to let them come back to reality.

So this post we're going to explore fruit, fructose and answer the question: Is fruit bad for you? ...And for you impatient ones..NO it isn't. If you want to skip ahead to a nutshell of this post then go right to the bottom where you see the delicious nutshell and be on with your day.

Before we continue, just in case anyone wants to be a smart gluteus maximus and say "yeah but it is when it's genetically modified etc", anything that's GMO or tempered in nature isn't going to be good for you. We'll put that aside and get to the natural version and not the loaded up with radiation-nuculear-power-plant-they're-going-to-mutate-me-to-a-super-hero type...and for those that want to know what GMO even is and it's bad effects check out an article I did about that HERE (be warned though, there's a spider chicken to see on that article.)

catman

Apparently strawberries will turn you into this.

Now, let's get to all things being fruit and being fruity!

Where does the myth of fruit being bad for you come from?

This is going to be a four part answer and this will be some that we will address in the article.

  1. People who are low carbohydrate extremists that live by low carbohydrate and die by low carbohydrate. They'll eschew any and all fruits including berries for fear that it is harmful to "spike their insulin"/"insulin is evil" and that it'll throw them out of ketosis and all cabohydrates are evil. Of course, that isn't the case. I did an article about insulin not being evil and carbohydrates being okay HERE.
  2. Fruitarians. This isn't even a frigging term for anything. It's an internet term that was coiled up to describe someone who eats ONLY fruits. I'm serious here. Diets like 80/10/10 is a prime example...Obviously, fruitarians aren't exactly the pinnacle of life and their very skinny physique and gaunt look says a lot. Because of this, people blame fruit for the cause or deem it as "not as healthy as we think if it makes them look like that".
  3. Fructose. That frigging term! It gets confused with what actually IS bad. The next point we'll talk about is going to be fructose...the next statement is going to probably going to be met with some resistance but do read on first before you make a judgement.
  4. Fructose malabsorption. People are scared of this term and it is people that do suffer from this that say all fruit is bad for you.
  5. (bonus) If you're still being a cactus, like I mentioned above, people would say fruit and vegetables in general is bad because of GMO.
fruitarian801010

Behold, the founder of the Frutarian, 80/10/10 movement, doctor Doug Graham...at 58...yep...certainly looks healthy to me on fruit alone...note the extreme sarcasm there. If all fruitarians looked like a starving victim of poverty and you were equally as stupid, you'd think fruit would be killing you.

 

THE FRUCTOSE IN FRUIT IS NOT THE SAME FRUCTOSE THAT IS KILLING YOU

First a little history on Carbohydrates.

Carbohydrates turn into sugar and sugar is categorized as simple and complex as commonly known to most.

Examining this further there's different types of carbohydrates which describe how simple or complex they are. Monosaccharides (mono meaning one, being the most simple sugar so, one sugar unit), Disaccharides (di meaning two, two sugar units) and polysaccharides (poly meaning many...not a bird named paulie...many sugar units) Finally, taking the UTMOST look at this, there's different types of sugars within those categories.

The monosaccharides umbrella have GLUCOSE, FRUCTOSE AND GALACTOSE (example being FRUIT)

The disaccharides umbrella contain LACTOSE, MALTOSE AND SUCROSE (example being milk)

The polysaccharides are STARCHES (example being sweet potatoes)

Okay, with that understanding out of the way we can get to the bottom of why fructose is deemed to be bad

unicorn

Applying what we learned, unicorns exist.

Understanding the difference between the fructose in fruit and the fructose in everything else

Here's where people get it mixed up. Yes, fructose is also found in all those delicious treats and convenient things like processed foods, soft drinks, ready to eat cereals, cakes, pastries etc. But there's one huge difference here which is the fructose in THOSE things is NOT the same as fruit fructose! READ THAT AGAIN!  Fructose in the things mentioned is HIGH FRUCTOSE CORN SYRUP (HFCS)

You see why it can get mixed up? High fructose corn syrup has the word fructose in it, just as much as hydrogenated vegetable oil has the word vegetable in it.

It is this one ingredient that causes one to have an EXCESS of fructose consumption to that of unnatural levels and that in turn can wreck havoc! One thing to note is lobbying of the corn association has also changed the name for high fructose corn syrup to corn sugar so be aware of that!

Effects of excess fructose consumption from high fructose corn syrup

  • Can lead to gout and elevated blood pressure by increasing uric levels (1).
  • This is where the fruit makes you fat thing comes from: Excess fructose can cause a deposition of fat in the liver. What this means is it can lead to the same effects of excess alcohol fatty liver disease! (2)
  • Can cause INSULIN RESISTANCE (which leads to diabetes) and LEPTIN RESISTANCE (which can lead to obesity) (3, 4).
  • It can cause you to eat A LOT more! That's right! It screws with your appetite, and makes your feelings of fullness lower than what it should be! It doesn't put the breaks on to tell you when to stop! In fact, it cuts them! (5).
  • All of the above can lead to a lot more.

As you can also imagine, the high fructose corn syrup you ingest has NO nutritional value and the fructose you get from fruit has antioxidants, vitamins and minerals, and it has fiber to boot.

So we got a few of the major points on what high fructose corn syrup and excess fructose does. Let's bust a few more myths on fructose and fruit starting with a brief history of high fructose corn syrup and the comparison of how much fructose is in fruit versus the rest

Why is high fructose corn syrup in your foods and how much fructose does products that contain that added sugar have compared to normal fruit you eat?

As already mentioned, high fructose corn syrup is in processed foods, canned fruits, sweets, candies etc. The people that manufacture the processed foods decided to use more HFCS rather than sucrose in their products because it's very inexpensive to produce and it mixes very well. HFCS as you are aware makes everything sweet and tasty. You combine this with the appetite not being able to comprehend when to stop eating you're in business!

overeating

Loaded up with HFCS, it's her 2nd burger...she also got bukakked by mayonnaise afterwards.

Sucrose was commonly used before, and from switching to high fructose corn syrup as the majority of the sweetner you put in for food the results of consumption for fructose is downright criminal.

The intake of fructose consumption as the years went by...

From 1970 to 1997, annual per capita the consumption of the HFCS increased from 0.5 pounds to 62.4 pounds while sucrose on the other hand decreased from 102 pounds to 67 pounds ingested. (4) What were the results with fructose consumption with this change?

Fructose consumption from the combined intake of sucrose and HFCS increased by 26%!! People were now taking in a whooping 81 grams per day in 1997! Let's compare this with fructose intake from fruit at that time: Fructose from fruit AND vegetable intake was only at a whooping 15g a DAY! (4).

1970s

In the 1970s, people like this roamed the earth...yes horrifying I know. Luckily the martial law of short shorts and penis pants was passed down and all the short short wearing lovers went to Jupiter where they were crushed by gravity.

The intake of fructose consumption of cola versus fruit

If we compare a regular apple to a cola for comparison sake, LARGE apples and with the skin have 13g of fructose while cola has 30g of fructose! Also for sugar content we're looking at cola having a WHOOPING 52G of PURE sugar (that's roughly 55% of the sugar being fructose from that can alone!) and an apple having 23g of sugar and 5g of fiber.

With the apple you'd feel much fuller and with the cola you can easily drink that and still feel hungry.

This goes to show one thing: You can't seriously believe you'd over eat fruits (well, unless you have something like 100+ bananas a day...and that's just for breakfast), and have an excess fructose consumption just from fruits alone!

The next one myth we'll address, seeing as I see this question and claim a lot...Is it true? Does fruit make you fat?

Does fruit make you fat?

dafuq

If you really think fruit is the sole reason your fat, then, may Johnny Depp have mercy on your soul

The answer of course is NO! Overeating and a lifetime of destroying your body with ingredients that screw up your hormones and receptors make you fat not fruit itself, nor does it influence you screwing up your body and getting you fat!

Fruit contains water and fiber and that means it'll make you full quicker. I don't know about you, but eating an apple makes me full quicker. Want evidence of this in practice?

Kuna, one culture which ate a huge portion of their caloric intake from fruit remained lean (5).

And just to show you the wonders of burning more than you intake, when a few people decided to volunteer themselves for a "fruit diet" having "sufficient caloric intake" their results after 6 weeks was 1.97kg weight loss for group A and about 3.63kg weight loss for group B. (6). If fruit really did make you fat then this would be the group that would be obese or at least have an appreciable GAIN in fat weight, but they didn't!

Natural fructose in fact, has been used to control obesity in some cases!

On one dietary plan, 36-42 grams of fructose was consumed in small portions during the day, this in combination with salads and protein rich foods. 21 obese subjects who followed this plan had a mean weight loss of 14.5 pounds after four weeks! The subjects said they didn't have any feeling of hunger and was satisfied with the diet! (7).

What about limiting fruit consumption? Would that at least give me an edge in fat loss?

No. It doesn't give you a magical edge if you decide to never eat fruit again in the quest for your packs. It does NOT have an effect on weight loss, your waist reduction/circumference and blood sugar levels to be like a crazy mosh pit heavy metal fan! Don't just take my word for it! Let's see what happens when we compare a high fruit intake versus a low fruit intake

"The study population consisted of 63 men and women with newly diagnosed type 2 diabetes. All patients completed the trial. The high-fruit group increased fruit intake with 125 grams...and the low-fruit group reduced intake with 51 grams...Both groups reduced body weight and waist circumference, however there was no difference between the groups." (12)

Further more...

"A recommendation to reduce fruit intake as part of standard medical nutrition therapy in overweight patients with newly diagnosed type 2 diabetes resulted in eating less fruit. It had however no effect on HbA1c, weight loss or waist circumference" (12).

The real fact about fruit and fat gain

The fact is fructose from fruit can actually AID in weight loss goals by dulling the appetite after a few hours of being ingested. (8). Again, the main determining factor of losing fat is burning more than you intake. If you ingest 10,000 calories worth of fructose or whatever and are only burning 3000 a day, guess what? You'll gain fat.

If you think fruits will make you fat, you also think elephants are larger than the moon

funnywhowantstobeamillionaire

My friend called the mysterious xiexie believes this.

 

So should we actually consume fructose from fruit? Would it have any benefit to health?

Here's the facts when it comes to eating fruit

  • Fruit can help lower the risk of obesity and type 2 diabetes "A greater quantity of combined F&V (fruit and vegetable) intake was associated with 21% lower hazard of T2D (type 2 diabetes)" (11).
  • Eating fruit has been shown to reduce oxidative stress markers and blood glucose not just in people without any signs of diabetes but with people that have diabetes too! "Diet rich in fruits can improve some antioxidants which are likely to reduce oxidative stress in type 2 diabetes. Regular consumption of fruits can lower the glycaemic status in these patients" (13).
  • Fructose compared to glucose and sucrose intake is a safe form of sugar since insulin isn't required for it to be shuttled into cells. MODERATE fructose consumption does NOT adversely affect blood-glucose levels.(15).
  • Fruit has MANY of their own benefits! Such as watermelon being a natural viagra! "The amino acid citrulline is converted into the amino acid called arginine "This is a precursor for nitric oxide, and the nitric oxide will help in blood vessel dilation."" (14). Or pineapple containing an enzyme called bromelain which helps you digest protein (and pineapple being infamous for the fruit of choice for "delicious" sex. Did you know fructose is a part of sperm?) and papayas having other beneficial digestive enzymes.
  • As already mentioned, fruit makes you feel fuller and that in turn can help in weight loss (8, 12).
watermelon

This guy is definitely getting laid tonight after reading this article...After probably not being laid for many years

What's the deal with honey and fructose?

Cutting straight to the chase, honey is GOOD for you! RAW REAL honey that is! "Honey reduces blood lipids, homocysteine...Honey compared with dextrose and sucrose caused lower elevation of PGL (plasma glucose level) in diabetics." (17).

Unconvinced?

"natural honey stabilizes physiological glycemic response with rebound recovery of PGL (plasma glucose levels)." (18).

So what about the fructose content in honey?

Honey's sugar content is 40% fructose. Before you say "that's way too high!" Are you going to seriously tell me you're going to eat a WHOLE jar like whinny the poo? No of course you won't! A LARGE TBSP of RAW honey is going to be 17g of sugar. Out of that sugar, 40% of it is going to be fructose, which is, brace yourself, 6.8 (24)....Wow. compared to the cola above, do you think you're going to go to an excess by having 1-2 TBSP of that daily or let alone if you only use it to sweeten up cooking like muffins? Of COURSE not!

The deal here again is it has to be RAW honey NOT the honey you get at the store that's pasteurised, heat treated and been tempered with. THAT can indeed have an effect on your health.

I like an analogy to remember things so here's my analogy to remember which honey is good for you referring to honey as girls and guys: "The girl/guy (honey) you seek to be natural with the best intentions has not been tempered with, raw and pure, will give you the best, and bring you up when you are at your worst. The honey that's lived a life of sin, tempered with, and on the corner that is brought cheaply will cause you the aids" - Ceps Weston Domingo 2014.

funnyhoney

This guy is obviously a winner in life...That analogy doesn't apply to him

 

 What about fruit juice?

We'll put the really crappy fruit juice in the box that is loaded up with many preservatives and ingredients that spell Mississippi or things you can't pronounce aside and focus on drinking the fruit juices you make by blender or organic fruit juices you buy in an organic store.

We've already discussed that fruit has a lot of nutrients, antioxidants and the like, however I recommend NOT to make a habit of drinking fruit juices all the time. The reason being is drinking your sugar is going to have almost the same effect as you would have on soft drinks on spiking your blood sugar level.

Fruits are made to be eaten in their raw natural state. The very act of masticating them in their raw form with all their fiber will make the release of carbohydrates slower rather then opposed to blending it in a high quality blender. Blending it will make the sugar have a more rapid release into your blood stream.

Not only that but "A literature review revealed dietary compensation for modifications of energy intake via fluids is less precise than when solid foods are manipulated" (16) which means that you're more than likely to consume more calories because it won't exactly fill you up as it would if you ate it.

Also it should go without mentioning, don't be a complete and utter el-stupido and succumb to the idea that fruit juice diets are the best way to go...

fruitjuicediet

Even a 10 year old is going to know everything wrong with this idea and if they don't...They've been wagging school too much.

Should you avoid all fruit juice all the time though?

The best way to have fruit juice is after you have a good hard training session. Screw having just dextrose, that stuff contains hardly anything! Think of it like this: You can make your ultimate shake by having fruit juice along with protein. Not only will the fruit juice give you plenty of antioxidants along with vitamins and minerals you've depleted after the session they'll still be as effective at restoring your glycogen levels as you would if you took any other protein shake with mass amounts of sugar or again, dextrose itself. Not only that, but it's a delicious shake to have!

Want an awesome example of a natural protein shake that actually tastes good?

  • RAW eggs
  • Raw Cocoa powder
  • Pomegrantes, strawberries, heck, any fruit you like.
  • And if you like it sweeter still, 1 TBSP raw honey!

That'll blow ANY protein shake away and it'll be cheaper too guaranteed! The cocoa powder has the highest antioxidant concentration on the planet, and has a little caffeine, so if you had work to do still during the day you'll have some energy to spare.

The fruit you choose will not just provide the taste but they all have their own vitamins, minerals and enzymes. Raw honey has many benefits of it's own. Raw eggs might sound disgusting but you won't even taste it, and it has all the protein you need! You could make something like a high protein chocolate strawberry and banana protein shake and drink that after training!

The last thing to touch on is people that actually can't tolerate fructose consumption.

 

Fructose malabsorption and functional bowel disturbances

If you are healthy, and have no issues then ignore this part, you can eat freely, for the ones that do have issues with fructose consumption, or are wondering if they do because they might feel some discomfort time to time this is for you.

First of all, why exactly do you get functional bowel disturbances when you intake fructose?

You can't simply digest the fructose properly. The fructose that isn't absorbed acts to draw fluid in the intestinal lumen. What this means is it can cause symptoms such as diarrhea, abdominal pain, bloating, belching, flatus, and general discomfort. Those symptoms can also be from the colonic bacteria from the fructose you couldn't absorb. (19).

Something to note if you are unsure if you have it is that 50% of the people that do suffer from fructose malabsorption have some kind of gastrointestinal disturbance and symptoms after ingesting fructose (20).

IF you truly are one of these people suffering from that (as in, holy crap I'm clenching unto the handle rail in the bathroom praying to every single god there is after ingesting 3 apples in my smoothie after a workout/I just had a cola and now I've got a frigging alien poking from the inside out of my stomach), then it's been shown that a diet very low in fructose often does relieve symptoms. (20, 21, 22).

Also something to note if you decide to eat fruit, choosing fruit is important. It seems that glucose does enhance the absorption of fructose consumption. If the fructose is higher than glucose, then malabsorption can occur. (23). Also beware of sorbitol in fruit since that can further inhibit the absorption of fructose.

I'll give you some examples of fruits that have a higher fructose than glucose concentration and have quite a bit of sorbitol in them:

For fruits that have a high amount of sorbitol, these can be cherries and plums.

For fruits that have more fructose than glucose look out for pears and apples.

HFCS has more fructose than glucose

So if you suffer from things like irritable bowel disease or other bowel symptoms it's your best bet to keep in mind these things, and especially stay the heck away from anything that has HFCS in it! You've been warned! If you still choose to have that cola knowing you suffer from fructose malabsorption then....Be sure that some anushole like me doesn't decide to steal your toilet paper when you go to the bathroom to teach you a lesson not to do it again.

sawfunny

Hello blog reader. I want to play a game. The rules are simple. You've run out of toilet paper and there's a firecracker beneath the very seat in which you sit. The door in front of you is now bolted shut and your legs and hands are locked together, just like the fructose once locked together inside your intestinal lumen. The cracker will go up underneath your buttocks in 60 seconds. You must grab the key to the cupboard where you will find tissue papers and the key to the door in front of you as well as your shackles. The first key in which you seek is in the same toilet which you relieved yourself. Will you sacrifice your hand and arm to the disgust for which you inflicted upon yourself to prevent yourself from humiliation or will you become known worldwide on facebook for the uploaded video of the firecracker blowing the waste all over your body. The choice is yours.

The delicious nutshell! Is fruit bad for you? The story of fructose and the myth of fruit

  • People who say fruit is unhealthy for you are people who are shun all types of sugar, and people who blame fructose for their ailments.
  • Fructose in fruit is fine and there's virtually no way you can over consume fructose by eating fruit. The culprit for that is to blame for the excess fructose consumption is an ingredient called high fructose corn syrup. A comparison is a large apple containing 13g of fructose while a small can cola contains 30g.
  • Fruit does NOT make you fat, and it can actually aid you losing fat because it is filling. Fruit contains fiber, water, vitamins, minerals, enzymes, antioxidants. It is overeating that can make you fat. Fruit gets blamed for making you fat because high fructose corn syrup ingestion which causes an excess of fructose and which in turn makes you keep eating. Overeating is the culprit here, not fruit.
  • Cutting your fruit consumption does NOT give you an advantage for fat loss
  • Fruit can aid with obesity and diabetes, reduce oxidative stress and blood glucose
  • RAW honey is good for you not artificial honey and won't exceed your fructose levels. 1TBSP only contains 6.8g of fructose.
  • Quote of the year - "The girl/guy (honey) you seek to be natural with the best intentions has not been tempered with, raw and pure, will give you the best, and bring you up when you are at your worst. The honey that's lived a life of sin, tempered with, and on the corner that is brought cheaply will cause you the aids" - Ceps Weston Domingo 2014.
  • ONLY drink fruit juices after a hard training session as this can cause a big spike in your blood sugar levels, the same as it would with cola. It's best to eat fruit since the fiber is still in tact and the carbohydrates are slow releasing. Eat the food the way it's meant to be eaten.
  • ONLY for people who suffer from fructose malabsorption it's best to limit your fructose intake to very very minimal levels or be aware of fruits you eat. If a fruit has more fructose than glucose as a ratio or is high in sorbitol then your best bet is not to eat it. Things like pears have more fructose than glucose for their ratio and fruits that have significant sorbitol are plums. Glucose can enhance fructose absorption so eat the fruits that have the higher ratio of glucose over fructose. Otherwise everyone else without a problem, go ahead, eat.

So is fruit bad for you? I'm sure you already know the answer! Go eat a pineapple, dragon fruit, berries and ladies, eat more bananas...because...potassium and stuff..

bananasexy

Stuff.

NOW GO EAT YOUR DAMNED FRUIT!

PAIN DOESN'T HURT

fruitmonster

Now, Like my facebook page by clicking HERE and subscribe to this site or I'll unleash one of my pets from my garden on you...You think my pet apple named, applea isn't scary and you can take it? Fine. Behold one of my many other pets...

durianThis is one of them still in it's cocoon. You won't be taking this on if you don't like my facebook page..you'll be taking it's dad...

durianmonster

Good Luck! Click here if you change your mind.

 

REFERENCES

1) Nakagawa, T. Et al. (2006, March 1st). A casual role for uric acid in fructose-induced metabolic syndrome. American Journal of Physiology - renal physiology.

2) Ackerman, Z. Et al. (2005, May). Fructose-Induced Fatty Liver Disease Hepatic Effects of Blood Pressure and Plasma Triglyceride Reduction. Hypetension. 45(5):1012-8. Epub 2005 Apr 11.

3) Basciano, H., Federico, L., Adeli, K. (2005, February). Fructose, insulin resistance, and metabolic dyslipidemia. Nutr Metab (Lond). 21;2(1):5.4) Shapiro, A. et Al. (2011, August). Prevention and reversal of diet-induced leptin resistance with a sugar-free diet despite high fat content. Br J Nutr. 106(3):390-7. doi: 10.1017/S000711451100033X. Epub 2011 Mar 22.5) Page, K.A. Et al. (2013). Effects of Fructose Vs. Glucose on Regional Cerebral Blood Flow in Brain Regions Involved With Appetite and Reward Pathways FREE. JAMA. ;309(1):63-70. doi:10.1001/jama.2012.116975

4)Elliott SS, Keim NL, Stern JS, et al. (2002). Fructose weight gain, and the insulin resistance syndrome. Am J Clin Nutr.;76:911-922

5) McCullough M.L. et al. (2006). Hypertension, the Kuna, and the epidemiology of flavanols. J Cardiovasc Pharmacol. 47 Suppl 2:S103-9; discussion 119-21.

6) Meyer, B.J. et al. (1971, February 20).  Some physiological effects of a mainly fruit diet in man. S Afr Med J. ;45(8):191-5.

7) Cooper, J.T. (1979). Dr. Cooper’s Fabulous Fructose Diet. M. Evans and Co., Inc.; New York, NY

8)Rodin J, Reed D, Jamner L. (1988). Metabolic effects of fructose and glucose: implications for food intake. Am J Clin Nutr. 1988;47:683-689.

9) http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1809/2

10) http://nutritiondata.self.com/facts/beverages/3873/2

11) Cooper A.J. Et al. (2012 June). A prospective study of the association between quantity and variety of fruit and vegetable intake and incident type 2 diabetes. Diabetes Care. 35(6):1293-300. doi: 10.2337/dc11-2388. Epub 2012 Apr 3.

12) Christensen A.S. Et al. (2013, March 5). Effect of fruit restriction on glycemic control in patients with type 2 diabetes--a randomized trial. Nutr J. 12:29. doi: 10.1186/1475-2891-12-29.

13) Hedge, S.V., Adhikari, P., M, N., D'Souza, V. (2013, May). Effect of daily supplementation of fruits on oxidatives stress indices and glycaemic status in type 2 diabetes mellitus. Complement Ther Clin Pract. 19(2):97-100. doi: 10.1016/j.ctcp.2012.12.002. Epub 2013 Jan 18.14) http://www.webmd.com/erectile-dysfunction/news/20080701/watermelon-a-natural-viagra

15)Bantle JP, Laine DC, Thomas JW. (1986). Metabolic effects of dietary fructose and sucrose in types I and II diabetic subjects. JAMA. 256:3241-3246

16) Mattes, R.D. (1996, Jan). Dietary compensation by humans for supplemental energy provided as ethanol or carbohydrate in fluids. Physiol Behav. 59(1):179-87.

17) Al-Waili, N.S. (2004). Natural honey lowers plasma glucose, C-reactive protein, homocysteine, and blood lipids in healthy, diabetic and hyperlipidemic subjects: comparison with dextrose and sucrose. J Med Food. Spring;7(1):100-7.

18) Ahmad, A. et al. (2008, September). Natural honey modulates physiological glycemic response compared to simulated honey and D-glucose. J Food Sci. 73(7):H165-7. doi: 10.1111/j.1750-3841.2008.00887.x. Epub 2008 Aug 20.

19)Born P, Zech J, Lehn H, et al. (1995). Colonic bacterial activity determines the symptoms in people with fructose-malabsorption. Hepatogastroenterology ;42:778-785.

20) Ledochowski M, Widner B, Bair H, et al. (2000). Fructose- and sorbitol-reduced diet improves mood and gastrointestinal disturbances in fructose malabsorbers. Scand J Gastroenterol 35:1048-1052.

21)Andersson DE, Nygren A. (1978). Four cases of long-standing diarrhoea and colic pains cured by fructose-free diet – a pathogenetic discussion. Acta Med Scand. 203:87-92.

22) Fernandez-Banares F, Esteve-Pardo M, de Leon R, et al. (1993). Sugar malabsorption in functional bowel disease: clinical implications. Am J Gastroenterol. 88:2044-2050

23) Ament ME. (1996). Malabsorption of apple juice and pear nectar in infants and children: clinical implications. J Am Coll Nutr. 15:26S-29S.

24) http://nutritiondata.self.com/facts/sweets/5568/2

Ceps Weston Domingo is a personal trainer and nutritional consultant, and best selling author of the 30 day paleo weight loss plan, 30 day paleo slow cooker recipe cookbook, and (where many recipes like the above was from) The ketogenic diet weight loss plan and recipe cookbook: How to lose weight fast, meal plans and 50 recipes the low carbohydrate way

 

Copyright © Ceps Weston Domingo

 

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