Sometimes, short stories help to paint the picture, so here I go… one fine Saturday morning at our local cafe in Coogee after a very enjoyable ocean swim…
Friend: May I get the muesli fruit salad and a freshly squeezed apple juice please…
Me: Uh?? What happened to the big brekkie and long black you always order?
Friend: This is the new me mate… I need to drop a few kilos so I’m on a health kick!
I order an omelette and congratulate him on his new found enthusiasm for his health kick and weight loss plan. At this point I have two options:
A) I could sound like a food nazi and tell him my thoughts on what he just ordered… or B) Keep my mouth shut and wish him the best of luck.
I choose the latter… the last thing I wanted to do was dampen his spirits with my thoughts with weight loss and fruit, so I thought I’d put into a blog post instead and mail it to him…
Sugar, Fructose & the Forbidden Fruit
Whether you follow a Paleo lifestyle or you are some kind of fruitarian, fruit is fruit. So lets take a look at my friends muesli fruit salad first.
I noticed there was a fair bit of banana in there, I’m guessing half of one.
So the first thing that pops in my head whilst eating my omelette is this:
Weight loss & fruit hot tip No. 1
i) A banana contains approximately 40-60g of carbohydrates (4-5tsp’s of that is sugar). I’ve found over the years, for effective weight loss, many peoples daily carb’ intake needs to come in under 150g per day minimum (& that’s mainly veggies). One banana and you’ve almost hit a 1/3rd of your quota!
ii) To burn off that banana it could take up to 1hr of fairly intense exercise. In my friends case 1/2 hr.
Remember, he’s trying to lose weight here, not maintain his weight. And is he training intensively often? Not likely (sorry mate)…
Then there is the other fruit in the bowl, but more on the fruit itself in a sec’. Let’s take a look at the muesli.
Weight loss & fruit hot tip No. 2
I) Muesli is usually 40-45% sugar content! (yes even your ‘healthy’ ones).
II) Dried fruit (which is in the muesli) is simply a sugar hit, it’s not nutritional. Look at it this way… If you ate enough raisins to cover the palm of your hand you have just consumed roughly 10 tsp’s of sugar! Yes, 10 tsp’s!
Then there’s the chopped up fruit on top of the muesli along with the half banana. Let’s say for arguments sake it equals one piece of fruit. There’s another 4 tsps’s of sugar.
So far my friend is up to approximately (I’ll be conservative here) 12-15 tsp’s of sugar.
The next question he should ask himself is if his muesli fruit salad is nutritional?
I’m not going to mention the rolled processed oats here, I’ll keep that for another post, let’s just stick to the fruit.
Have you ever wondered how fruit can stay fresh for so long?
Imagine having a apple tree in the back garden. When the fruit falls from the tree onto the ground, how long does it last there? Would it be fair to say a few days or week at most before it begins to rot?
If you are a major food corporation this would cause a problem. When delivering fruit to the retailers, by the time it’s transported, shelved and then sold, this process can be a considerably long time. Then think how long it lasts after you purchased it and have it sitting in the fruit bowl or the fridge. A little bit different to your apple tree in the back garden don’t you think?
For it to stay ‘fresh‘ for so long they coat the fruit in a waxing mineral oil, which retains the moisture. This is waterproof, so washing your fruit won’t help it either. A quick search on the net and you’ll find different information about this and the waxes they use, which vary the longevity of the fruit.
In the food industry, where it may be called “wax”, it can be used as a lubricant in mechanical mixing, applied to baking tins to ensure that loaves are easily released when cooked and as a coating for fruit or other items requiring a “shiny” appearance for sale - Wikipedia
From my understanding, the problem with this is that the fruit cannot breath. Combine this with stored refrigeration and the fruit will slowly begin to ferment. The sugar content goes up and the nutritional value goes down.
Personally, I’m not too keen on the idea of eating fruit coated in waxing mineral oil, which is months old and has little nutritional value.
I still find this amazing! Does anyone have more thoughts on this? Would love to hear more on this…
Last but not least, let us take a look at my mates freshly squeezed apple juice:
Weight loss & fruit hot tip No. 3
i) Juicing fruit removes a lot of the nutrients (what’s left of them anyway with waxing & storage) by taking away the pulp and fibre. This makes for a much more concentrated dose of sugar water. You are much better off eating the pulp instead!
ii) Let’s say it takes 3-4 apples to make his freshly squeezed apple juice. One piece of fruit equals 4tsp’s. There’s 12-16 tsp’s of sugar right there!
iii) A glass of freshly squeezed apple juice is the equivalent to drinking a can of coke! Those apples can be organic and blessed by a Tibetan monk, it would still equal a can of coke. All you are really drinking is flavoured sugar water.
But isn’t the Sugar in Fruit Different?
The sugar in fruit is fructose. This is a little different to your regular table sugar as fructose has no immediate effect on your blood sugar levels. The reason for this is that it is metabolised almost exclusively by the liver. Even though there is no immediate effect, it has plenty of long term effect.
The liver has never evolved enough to the kind of fructose load we are starting to have in modern diets. When we flood the liver with fructose, our liver responds by turning much of it into fat shipping it off to become fat tissue. This means that this is the carbohydrate we can convert to fat most readily! If this is done over many years along with other sugars and processed foods, you are seriously asking for trouble.
In my mates case, he’s had a big hit of concentrated fructose from the juice and the fruit muesli. Along with long term storage of fruit and wax, the question he needs to ask himself is – by eating this kind of breakfast am I helping my health kick and new weight loss plan?
“The medical profession thinks fructose is better for diabetics than sugar,” says Meira Field, PhD, a research chemist at United States Department of Agriculture, “but every cell in the body can metabolize glucose. However, all fructose must be metabolized in the liver. The livers of the rats on the high-fructose diet looked like the livers of alcoholics, plugged with fat and cirrhotic.” While a few other tissues (e.g., sperm cells and some intestinal cells) do use fructose directly, fructose is almost entirely metabolized in the liver.
“When fructose reaches the liver,” says Dr. William J. Whelan, a biochemist at the University of Miami School of Medicine, “the liver goes bananas and stops everything else to metabolize the fructose.” - Wikipedia
I don’t want to make out that fruit is the villain here, but I do feel smarter choices are needed regarding fruit. When you think that over 60% of our daily calories in the typical western diet includes – cereals and grains, sweetened dairy products, vegetable oils, dressing and condiments, sugar, bars and sweets – Rewind the clock and look at a Palaeolithic human existence, humans would not have derived any of their energy from these things. If you are eating many of the above foods and then compound it with fruit and more importantly fructose, surely this is only fuelling the problem with ones weight?… but more importantly health?
Do I eat fruit?
Yes I do, but not a great deal of it and I buy organic when possible. I’ll usually use a few strawberries or dessert spoon of berries in my 180 protein smoothie in the morning along with a fresh coconut for breakfast. This is simple to prepare and non processed. I’ll also have a 180 protein smoothie with a banana in after an intense workout. I’ll have the odd apple or orange if I feel a bit parched. So I’ll end up having at least 1-2 pieces of fruit in my daily diet, but keep in mind I’m a pretty active person and I’m usually doing some kind of exercise, whether it be gym or play six days a week.
I don’t drink fresh fruit juices, if I do have a juice it’s vegetable based – spinach, celery, cucumber, capsicum etc. I usually sweeten it up with a yellow grapefruit and a lemon. This makes for interesting taste but I honestly don’t mind it. I find things taste very different when you have hardly any sugar in you diet. At the very least go for 30% fruit and 70% green based vegetables.
To sum it up:
- I eat organic fruit when possible
- I mainly eat berries, strawberries & raspberries
- If I’m training fairly intensely I’ll also eat bananas
- I generally eat 1-2 pieces of fruit per day
- I often have a high fat smoothie instead of high fruit
So the next time you see me eating an omelette for breakfast in the local cafe… you know why!