The fruit and ... its sugar
The adage says : " ¨To lose weight, limit fats and sugars ". And yet fruits contain a sugar called fructose.
Fructose is a simple sugar of natural origin that we find in fruits, honey and in small amounts in vegetables.
Why are fruits good for you ?
It is important not to ban fruits from our diet, they are excellent for health.
They have fibers that are essential for good intestinal function
They are rich in water so ideal for good hydration
Many fruits are considered natural appetite suppressants, such as the apple.
They are good sources of minerals, vitamins and antioxidants.
Thanks to all its benefits, they protect us from many diseases, including cancer, diabetes, aging and cardiovascular disease.
There are a multitude of very low calorie fruits :
For example : 100 g of tomatoes, for example, has 18 kcal per 100 g
100 g of oranges are worth 47 kcal
What about fructose, is it good for health ?
First of all, fructose is a simple sugar that has a low glycemic index.
From a caloric point of view, fructose provides as many calories as table sugar. However, since its the taste is sweeter with a smaller quantity, the calories will be lower in the end.
Fructose is associated with fiber, so the absorption of sugar is different : the absorption of sugar is slowed down, the sugar enters the blood more slowly and the liver therefore has more time to metabolize it. So little insulin secretion. The sugar in the fruit is therefore better assimilated than the others, and limits weight gain.
It is preferable to consume the fruit fresh rather than in juice or compote. Indeed, these preparations no longer contain fibers ! So the assimilation of fructose will be different and unfavorable !
My advice :
- Do not deprive yourself of fruits and vegetables and eat them at least 5 times a day : always varying the foods !
- For sportive people : Fructose is ideal before exercise. Why ? Before a test, it is advisable not to absorb so-called sugars " fast ". These have a high glycemic index and will therefore disrupt blood sugar levels and cause a pump stroke (or even hypoglycemia). So the meal before your exercise, take sugars with low blood sugar just like fruits. J
- For diabetics : the fructose having a low glycemic index does not abrupt the glycemia therefore does not require insulin. It is therefore an ideal sugar for diabetics. However, several studies have shown that the high consumption of fructose contributes to an increase in the level of triglycerides in the blood, to the risks of cardiovascular diseases, ...
- Warning : 50 grams of fructose or more per day, can can cause digestive problems such as diarrhea or bloating. Excessive consumption of fructose can also contribute to obesity. So limit your portion of fruit to 3 per day !
Did you know ?
Carbohydrates are present in different forms : the simple and the complex.
> Simple carbohydrates are : sucrose (table sugar), lactose (provided by dairy products) and fructose (provided by fruits).
> Complex carbohydrates , are provided by bread, starches, and cereal products.