When I share my 21 Day Sugar Detox adventure with friends many can’t believe I have cut out fruit. But fruit is healthy, it has so many good vitamins and fiber. Yes, but it has sugar in it too, fruit is known as “nature’s candy”.
Fruit has many good vitamins, nutrients, fiber and antioxidants. but for a sugar addict, it is a no go. I would be perfectly happy with a diet full of healthy fruit. My problem is that I reach for fruit the same way I reach for chocolate. Fruit gives me the “sugar fix” I need.
Fruit Sugar Verse Refined Sugar
Not all sugar is created equal, but it is still sugar. The difference in fruit sugar and refined sugar is how the body processes it. Fruit sugar is made up of 40-50 % fructose. Table sugar is 50% fructose and 50% glucose. Both refined sugar and fruit sugar come from plants. Refined sugar or table sugar is processed in a way to make it “sweeter”. But fructose tastes sweeter than table sugar making it highly addictive.
The biggest difference in fruit sugar and refined sugar is how the body processes it. The glucose in refined sugar is broken down in the stomach where it needs insulin to metabolize, any extra glucose is stored in the blood. That is why when you have a high glucose blood test, it could be an indicator of an insulin problem. Too much glucose is stored in the blood and not being metabolized for energy.
Now fructose is different, fructose is metabolized in the liver and primarily used to make fats. Sugar =Fat. Good news is that fruit sugars do not raise our glucose levels, the bad news is that extra fructose is stored as fat. On top of that many times, we are eating fruits with refined sugars in desserts. So we have both blood sugar and fat storage to worry about.
Fruits are loaded with fiber which causes them to slow down digestion, which is good because the body has more time to absorb the nutrients. It is even better when you combine fruit sugars with a protein because it slows the process even more.
If You Are Going To Eat Fruit- Choose Wisely
Fruit is not the bad guy. Fruits are a great source of vitamin C, vitamin K, antioxidants, and fiber, some are better than others, so it is important to look at the natural sugar content when choosing fruit. Berries such as raspberries, blackberries, and strawberries are lowest in natural sugar, while the highest are dried fruits such as dates and raisins, bananas, and mangoes. Fruit juice also tends to be high in sugar, and it’s easy to drink too much of it because it doesn’t require the same digestive process as a whole fruit.
Using The Glycemic Index When Choosing Your Fruit
It’s important to watch your sugar intake—regardless of which type of sugar you’re consuming. The Glycemic Index is a handy tool that ranks foods based on how they affect blood sugars. Foods that are low in the glycemic index are digested slowly and cause a slower rise in blood sugars. Foods higher in the glycemic index are digested and absorbed by the body more quickly, so they have a bigger effect on blood sugars and therefore insulin.
Glycemic Index For Fruit- Lower The Number The Better
Daily Recommendation Of Fruits Is 3 Servings But…….
Our bodies are not really adapted to eat so much fruit. Too much fructose can be toxic to the liver causing fat deposits, obesity, and insulin resistance. Our bodies can only absorb 20 grams of fructose a day! So when choosing your fruit, chose wisely. Remember processed food can have fructose in them as well and you need to take that in account when you calculate your fructose intake.
21 Detox Program Does Allow For Green Apples
On the 21 Day Detox Program you are allowed one green apple as a snack. But it must be eaten with a good fat such as nuts or a protein. Green apples do not “taste” as sweet and have a low glycemic index (3). By combining them with nuts, protein, or cheese, the green apple is metabolized slower. The higher fiber in green apples also helps with constipation which is common in the 21 Day Detox. I will be adding the apple to my detox plan next week.
The first two weeks of my personal detox has been devoted to breaking the habits and emotional attachment I have towards sugar. I am doing well but still have a long way to go.