*Fruit is off limits

We all know that in a biblical sense, fruits (well, apples at least) are indeed forbidden, but this isn’t about Adam and Eve anymore...this is about the physiological effects of sugars (and specifically fructose). The theory that fruit is inherently bad because of its sugar content is shortsighted and likely arises from growing evidence that links added sugar intake to obesity and other health maladies. [9]

Most fruit has a sugar content less than 40% fructose. Fructose is primarily metabolized in the liver of humans, and the average liver stores about 50-60g of glycogen. To put it into perspective, a medium-sized apple contains about 10g of fructose. When liver glycogen is replenished, most intermediates of fructose metabolism will be directed toward de novo triglycerides (fats) synthesis in hepatocytes. Keep in mind that while excess fructose may be converted to triglycerides, this doesn’t necessarily mean that they are automatically stored as adipose tissue.

Probably the most important point to consider is that fruits are highly nutrient-dense and contain a large amount of water, thereby increasing their satiety index dramatically. [10] In a nutshell, the higher the satiety index of a food, the more full it makes you feel and the less likely you are to overeat on other foods.

Not unlike any other food though, fruits still have their limit and can be overeaten.

The bottom line

As was alluded to earlier, fructose is not an insulinogenic carboydrate source and doesn’t sufficiently restore muscle glycogen like other sugars do, so relying on fruit as a carbohydrate source is not ideal for most people looking to build/maintain muscle.

However, there is certainly merit to including a modest amount of fruit in one’s daily diet, mainly for their overall nutrient content and positive effects on appetite and satiety. It’s safe to say that the majority of people could stand to benefit from upwards of 5 servings of fruit per day.

Don’t skimp on the fruit, it’s not the enemy just because it contains some sugar/fructose.

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