Fruits are natural antioxidant foods, rich in vitamins, minerals and dietary fibers, and are considered to be a very healthy food. Nicholas Norwitz, who specializes in diet and espionage, is a PhD in Physiology at Oxford University. Now he is studying at Harvard University Medical School. He reminds that the high sugar content of certain fruits may be detrimental to health and may even harm our kidneys and livers.
Seeing fruits as healthy foods may be a prejudiceNicholas Norwitz said many studies have pointed out that people who eat fruits will be healthier, but this may be a causal bias. People who eat fruits are healthy often because they usually choose a lifestyle that is beneficial to their bodies. Many studies have not considered individual differences among different ethnic groups. For example, the amount of fruits suitable for athletes and diabetics and their physical reproduction status are likely to be very different.
Nicholas Norwitz emphasizes that fruits are certainly "healthy foods" compared to candies or sweet breads, but they definitely have better choices of ingredients than fruits.
The hazards of sugar in fruits on the bodyThe negative effects of sugar on the body are well known to the public, but some studies have different degrees of harm to the body than processed with refined high fructose sugars.
Nicholas Norwitz explains that the thank you pathways between natural fructose and refined sugar in the body are different. Regardless of which, taking too much will cause a burden on the thank you system. A small amount of fructose can be effectively converted into glucose and absorbed by the human body. However, high amounts of fructose cannot allow the kidney to successfully convey, and then enter the liver, resulting in increased internal fat and insulin impedance and other hematopoietic diseases, and may even increase cancer risk.
How much fruit is eaten to be considered overdose?Common fruit intake standards are 1.5 to 2 cups a day, or 0.5 grams of fructose per kilogram. For example, the amount of fructose that a person with 60kg should be less than 30g per day.
Nicholas Norwitz said fruits can be a healthy diet, but not everyone needs them, and everyone has different tolerance to fructose, and the fructose content, glycemic index and fiber content of each fruit are also different. Developing intake through a single standard may be more simple, and personal experiment data and biomarkers will be more accurate indicators. Nicholas Norwitz also lists three fruits with particularly high sugar content, reminding the public to pay attention to the amount of food intake.
1.MangoAlthough mango contains rich vitamins and dietary fibers, its fructose content is ranked first by Nicholas Norwitz. A full-sized mango contains up to 30 grams of fructose, which is 2.4 times higher than that of an apple.
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Poromi {4365g, but a cup of Poromi {4365g) contains 15.2g of fructose. Nicholas Norwitz reminds Poromi {4365g, which affects blood sugar fluctuations, and patients with diabetes and hypoglycemia are not recommended to eat.
Grapes contain rich polyphenols and minerals, but they also belong to fruits with high sugar content. Regardless of the color grapes, each cup contains about 12.3 grams of fructose. In addition, the single content in the grapes can easily stimulate the stomach wall. People with weak stomach functions may experience inappropriate symptoms when consumed.
Nicholas Norwitz also said that citrus, berries, strange fruits, pomegranates, coconuts, avocados, etc. are relatively low-sugar content and high-fiber fruits, but we should still pay attention to the intake and personal physical condition, and once again emphasize that health is the key to physical health.