How Much Fruit Should We Really Be Eating?

Even though fresh fruit is very good for you, the fructose in the fruit has stirred up a fair dose of controversy.

With the widespread publication of health concerns about high-fructose corn syrup and excess sugar intake, the fear of sugar is running rampant.

In general, too much sugar isn't good for your health, no matter what is the source. Too much sugar contributes to weight gain, an increase in your fasting blood glucose levels and hemoglobin A1C. It is also linked to heart disease. The average American consumes about 130 pounds of sugar each year.

Processed foods are pumped full of unhealthy fats, salt and sugar, but we also need to be concerned about natural sugar sources as well.

What Is Fructose?

Fructose is a monosaccharide, which is a sugar molecule that exists in its most basic unit. Fructose can be absorbed and metabolized by the human body. Fructose is naturally found in fruit, honey, nectar, root veggies and juices. Our bodies can use fructose for energy. It also may be fermented by bacteria in your bowel and can cause bloating. Excess fructose is converted into body fat.

Glucose is another monosaccharide. When you combine one molecule of fructose and one molecule of glucose, you get sucrose, or table sugar.

How Much Fruit Should I Eat?

Most health experts agree that adults require at least two serves of fruit each day. Therefore, unless you have a medical condition that would require you to limit your intake of fructose, or you have very poorly controlled diabetes, there probably isn’t a need to restrict your intake of fruit beyond this guideline.

Some fruits have more sugar than others. This is referred to as having a higher glycemic index. Sweeter fruits, which have a higher glycemic index, should be consumed more sparingly. Keeping below 25 grams/day of total sugar intake is advisable, for most non-diabetic individuals.

Many studies also demonstrate that fruit intake is associated with a lower risk of cardiovascular disease, stroke and Type 2 Diabetes. Therefore, in light of this evidence about the detrimental impact of eating too much sugar, there are many health benefits to eating moderate amounts of fruit.

No matter what your health status may be, high fructose corn syrup should be avoided.

Conflicting health advice can make knowing what to eat confusing at times, but the wisdom of the grandmothers of the world echo the basic truth; "Everything in moderation"!

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