“The Myths and Realities of Fruit and Fructose Consumption: Expert Insights and Recommendations”

[Health Channel/Comprehensive Report]Is it okay to not eat fruit for fear of consuming too much fructose? Deng Wenxin, a family medicine doctor at Churi Clinic, said that the harm of fructose cannot be compared with that of fruit. After all, the worst fructose still comes from added sugar and concentrated sugar in food and sugary drinks. However, it is still not advisable to consume too much fruit. It is recommended to have 1-2 meals of fruit a day, with a maximum intake of half a bowl; it is also best to eat some protein, fiber or fat before eating fruit, so that fructose will not be absorbed and metabolized too quickly; avoid making fruit juice or Dried fruit will not eat too much at one time.

Deng Wenxin’s Facebook page “Physician Deng Wenxin | Physical and mental balance, enjoy a thin life“The article pointed out that Taiwan is the “Kingdom of Fruits”. Its unique natural resources and excellent technology allow us to have abundant and delicious fruits in all seasons. Coupled with cultural habits, we often eat too much fruit without warning, causing many People eat a lot of fruit with every meal, replace the main meal with fruit or juice, or eat a little fruit whenever and wherever they think of it. If you want to have a drink, you think juice must be healthier.

Please read on…

She pointed out that many patients do not eat sweets and drinks, but their triglycerides, uric acid, high blood sugar, and fatty liver are getting worse year by year or they are getting fatter. Often, after careful questioning, it is the excessive intake of fruits, so if there are still three high fats For the risk of liver and other diseases, you can choose to reduce the consumption of fruits first, and when you want to eat, you should also grasp the following 3 principles and consume them wisely:

●No matter what kind of fruit it is, the maximum serving size is half a bowl at a time, 1-2 meals a day.

●It is best to have protein, fiber or fat first before eating fruit, so that fructose will not be absorbed and metabolized too quickly.

●Avoid fruit juice or dried fruit, so as not to eat too much at one time.

Deng Wenxin also mentioned that Nephrologist Johnson (transliteration: Dr. Richard J Johnson), who has published more than 100 studies on fructose, believes that “fructose” is a special activation signal in physiology, which activates a series of body fat storage. Response, including the following 4 points:

●Sweet craving: After fructose is metabolized in the intestine, it passes through the brain-gut axis, triggering the brain’s desire for sweetness.

●Hunger feeling: Excessive fructose will then come to the liver, which will cause a drop in ATP (energy gap) during the process of liver metabolism of fructose. The lack of energy in the body will not only cause fatigue but also lead to hunger, and will even want to obtain high-calorie food. Make up for the energy gap.

Leptin resistance: Fructose can trigger leptin resistance, which is a satiety hormone, so when resistance occurs, you will often feel a lack of satiety and want to eat all the time.

●Metabolism produces uric acid: Uric acid is produced after fructose metabolism, which generates high oxidative stress in the cells, which not only causes inflammation and leads to insulin resistance, but also promotes lipogenesis and inhibits lipolysis.

Deng Wenxin said that these survival advantages evolved to cope with harsh environments such as cold winters and famines, because in this way humans can not give up foraging even when they are tired and hungry, and can effectively accumulate fat to survive. It’s a pity that in today’s environment where food is everywhere, it is really difficult to regard this as a survival advantage, but it is a murderer of obesity and disease. Therefore, priority should be given to quitting sugary drinks, delicate pastries, and sweets. After all, these foods are the main sources of fructose.

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