FRUIT. HOW MUCH IS ENOUGH?

Fruit is great food loaded with nutrients. Everyone should eat fruit in season.  However, go easy there buddy as fruit also contains fructose, and too much of that is not good.

Too much fructose can slow down thyroid function and your metabolism.  Now don’t dismiss fruit altogether, I just don’t want you to think that 5 pieces of fruit a day are doing you good, it isn’t.  However, 1 or 2 servings (not pieces, but servings) each day is good for you.

 Too much fructose in the diet increases glycation.  WHAT THE HELL IS GLYCATION ? 

If you really want to know… it’s the cross linking of proteins and DNA molecules caused by sugar aldehydes reacting with the amino acids on the protein molecule to create Advance Glycosylation End-Products (AGEs).

 I know what you’re thinking…. blah blah blah Leesa 

 In short, glycation does NOT raise insulin, therefore insulin is not getting into your muscle cells,  it just hangs out in your blood stream and buggers up your metabolic rate = Bad L

ALSO, too much fructose can advance skin aging, vascular degeneration, and development of diabetes. 

By the way fructose can be manufactured as well. They shove it in all fizzy drinks, fruit juice bottles, cartons, juice boxes, poppers, so called sports drinks and some so called health bars.

Too much fructose will mask satiety sensors in body, so you don’t feel full, and you keep eating. Fizzy drinks are famous for that awful flaw!

ARGHHHHH!!! 

Now don’t go running for the hills just yet.  Remember I’m saying TOO MUCH is bad for you.  Enjoy your fruit in MODERATION (there’s that word again!)

If you are unsure about food content and serving sizes please check out http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n31.pdf

Strive to be better than you were yesterday and day by day, week by week, month by month, you will be better than ever before.

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The Clever People are listed below:

Poliquin, C. http://www.charlespoliquin.com/lifestyle.aspx

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Bousova, I., Pruchova, Z., Trnkova, L., Drsata, J. Comparison of Glycation of Glutathione S-Transferase by Methylglyoxal, Glucose, or Fructose. Molecular and Cellular Biochemistry. May 2011. Published Ahead of Print.

De Jong, M., Docter, R., Bernard, B., et al. T4 Uptake into the Perfused Rat Liver and Liver T4 Uptake I Humans Are inhibited by Fructose. American Journal of Physiology. 1994. 266, E768-775.

Goode, K., John, J., Rigby, A., Kilpatrick, E., Atkin, S., Bragadeesh, T., Clark, A., Cleland, J. Elevated Glycated Hemoglobin is a Strong Predictor of Mortality in Patients with Left Ventricular Systolic Dysfunction who are not Receiving Treatment for Diabetes Mellitus. Heart. 2009. 95, 917-923.

Schalkwilk, C., Stehouwer, C., Van Hinsbergh, V. Fructose-Mediated Non-Enzymatic Glycation: Sweet Coupling or Bad Modification. Diabetes/Metabolism Research Review. September 2004. 20(5), 369-382.

Stanhope, K., Schwarz, J., Keim, N., Briffen, S., et al. Consuming Fructose-Sweetened, not Glucose-Sweetened Beverages Increases Visceral Adiposity and Lipids and Decreases Insulin Sensitivity in Overweight/Obese Humans. Journal of Clinical Investigation. May 2009. 119(5), 1322-1334.