The Science...
Sugar, as you may know can be detrimental to your health. Sugar is found in a few different forms but they all have a similar affect on the body. The main forms of sugar are glucose, fructose and sucrose. Carbohydrates are broken down in the digestive system into glucose in the blood stream. This is your body's main source of fuel. Fructose is the only form of sugar found naturally in fruit. It's metabolized in the liver. Sucrose which is your basic table sugar is a combination of glucose and fructose. Refined carbs such as white rice, and flour etc. cause elevated glucose levels in your blood which can cause spikes in insulin levels. This can create insulin resistance and lead to fat storage and eventually diabetes because these foods lack fiber which, as I have mentioned in previous blogs, actually bind to the molecular structure of the sugars and help usher them through your system
With fructose, your liver converts the excess sugar intake into triglycerides which then is stored in fat cells throughout your body. This fat tends to be stored as visceral fat... that is fat stored around organs etc. as opposed to subcutaneous fat which is stored between the muscle and skin.
DON'T PANIC AND SWEAR OFF FRUIT!
Having two to three servings of fruit per day will not cause you to slip into a diabetic coma! The USDA recommends two cups of fruit a day. So, who measures their fruit by the cup?!? Unless you're eating fruit salad, two cups isn't an easy measurement.
Basically, I recommend my clients and friends to eat about two or three pieces of fruit as snacks between meals assuming you're eating 5-6 smaller meals each day. Be cautious of fruit juices. Fruit juices are processed by the digestive system quicker which can cause a spike in blood sugar levels. I recommend diluting juices with water. Fruit Juices are not a good substitute for a serving of fruit in its whole state. Many juices are processed which removes the skin and thus the fiber which as previously stated is needed to bind to the molecular structure of the sugars which help regulate blood sugar levels.
I always recommend eating protein with your carbs. This is true with fruit as well. I make a mean post workout protein smoothie that includes both fruit and protein. The fruit in my smoothie also has the skin on which contains fiber! Protein slows the digestion of carbs (sugar) which minimizes insulin spikes. And conversely, protein is one of the more difficult nutrients for the body to break down so the carbs, in this case fruit, will fuel the metabolism to efficiently breakdown the proteins. It's a win-win! Be aware of how much fruit you include in your protein smoothies as they can easily add up to several servings!
The Best and Worst
Fresh fruit is usually the best option. Dried fruit tend to have a lot more concentrated sugar.
Low Sugar Fruits
Avocado (less than 1 g)
Rhubarb (1 g)
Cranberries (4-5 g)
Raspberries (4-5 g)
Blackberries (4-5 g)
Strawberries (4-5 g)
Watermelon (6 g)
Grapefruit (7 g)
Papaya (8 g)
Cantaloupe (8 g)
High Sugar Fruits
Dates (66 g)
Grapes (16 g)
Pomegranates (14 g)
Mangos (14 g)
Cherries (13 g)
* Courtesy USDA database
Fruit, although a "carb" can serve as a nutrient dense food for your daily caloric intake. I can't say it enough... CARBS ARE NOT THE ENEMY!!!!!! Pairing your carbs with protein and choosing the proper ratio will allow for weight loss and muscle gain. It will allow for a healthy and strong hormonal and immune system. Fruit is an integral part of a healthy diet. Being aware of serving size and sugar content will allow you to keep your metabolic system working efficiently while providing integral nutrients for a healthy body and lifestyle.