Fruit Nutrition Facts
Here's why eating fruit in excess
Fruit is composed mainly of carbohydrate and they type of carbohydrate is primarily fructose (even though most fruit does contain varying amounts of glucose as well). Fructose is structured differently to glucose. Fructose is a 5-carbon ring structure whilst glucose is a 6-carbon ring structure.
Due to the structural differences between these two carbohydrates, it is important to not have more than 2 pieces of fruit a day even though fructose is a low glycemic index carbohydrate.
The reason why your fruit intake should be limited is because fructose is more easily converted into body fat by the liver due to the fact that it skips one of the regulatory steps in carbohydrate metabolism.
When most foods containing carbohydrates are consumed the carbs can be used for energy or may be stored in the body. It can be stored as glycogen in the muscles or liver or converted into body fat if these storage sites are full.
However, fructose follows a different metabolic pathway in the liver compared to glucose process may get converted into pyruvate and then fatty acids much easier. When this occurs they are transported from the liver in the form of triglycerides and stored in the fat stores around the body.
Accordingly, the fruit nutrition facts are that it must be consumed in small quantities in the diet if optimum health and maximum fat loss is desired.
If you are serious about losing weight and getting in great shape, then you should keep your overall carbohydrate intake around 30-40% of your total daily calorie intake. It should be slightly less than your protein intake (30-50% of your total daily calorie intake) and slightly more than your fat intake (20-30%).
It is interesting to note that this carbohydrate recommendation is actually less than conventional recommendations, which is around 50-60% of your daily calorie intake! There are several reasons for this and these are explained in more detail in the USDA Food Pyramid History. Suffice to say, if you want to lose weight, DO NOT follow the recommendations of most dieticians who base their recommendations of the Food Pyramid or the Australian Guide to Healthy Eating.
With a very basic understand of how the body metabolises carbohydrate as well as the impact it can have on insulin production, it simply makes sense that a high carbohydrate consumption is not the best option when it comes to burning off body fat and losing weight.
Furthermore, when you examine the diets of competitive bodybuilders and fitness athletes, people who achieve extremely low levels of body fat, it becomes obvious that carbohydrates are well-controlled and they are also very selective about their source of carbohydrates.
In saying this, it is not necessary to follow a low-carb diet in order to lose weight, but controlling your amounts of carbs and source of carbs can go a long way in helping you get the results you want.
Ideally, in order to lose weight you should have a small amount of the high-density carbohydrates (bread, pasta, rice, cereals, etc.), a moderate amount of the medium-density carbohydrates (fruit, starchy vegetables and dairy products) and a relatively large amount of the low-density carbohydrates (fibrous vegetables).
So even though the calories in fruit is not a major problem, these fruit nutrition facts indicate that eating fruit in excess of the standard recommendations of 2 pieces of fruit per day will stop you from burning off maximum amounts of body fat.
To discover the facts about nutrition and to get the best possible results, get a copy of my e-book, Look Good, Feel Great!
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