• Josh Bezoni – Nutritionist

    Nutritionist, Josh Bezoni, has helped tens of thousands of men and women from around the world to slash over 30 tons of belly fat and body blubber. Now he wants to help YOU get a flat belly, too. Be sure to check in daily for belly-burning tips and breakthrough information.

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Does Fruit Make You Fat?

By Coach Josh Under General Health Tips, Nutrition Tips, Weight Loss Tips

I get this question all the time and for good reason. I’ve heard conflicting opinions from various experts. Some say to avoid fruit at all costs if you’re trying to lose weight.

Others say fruit is fine to eat and you should, instead, avoid processed foods containing the sugar that is also found in fruit, called fructose. This includes the chemically-altered sugars like high fructose corn syrup and crystalline fructose along with table sugar called sucrose, which is half fructose.

Confusing isn’t it?

I also think a lot of people are confused about the difference between the sugar fructose (found in fruits) and high fructose corn syrup which is a “manmade” sweetener that has been getting a lot of negative press lately (and for good reason).

Anyway, I think the reason fructose often gets a bad rap when it comes to weight loss is because it’s metabolized differently than most sugars. You see, most sugars make a stop at your liver which directs the sugar to be stored, burned for energy, or converted to triglycerides which is a type of fat in the blood.

But fructose bypasses the liver and is quickly converted to triglycerides and then stored as body fat much faster than other sugars.

So because fruit contains the sugar fructose you should avoid it, right?

Not really. You see, the studies I found that show people gained more weight consuming fructose compared to other sugars were drinking beverages with a very high percentage of fructose (around 50% to 75%). But what most people don’t understand is that fruit is NOT made up of 100% fructose. In fact, many fruits contain only a small  amount of fructose. Here is a chart that shows the fructose content of many popular fruits. I found it at Mercola.com.

sugar table

What’s more, fruits contain important, disease-preventing antioxidants and fiber, which slows down the rate at which sugar converts to fat in your body.

So if you’re consuming 15 to 25 grams of fructose a day from fruit—a serving or two of fruits—that’s completely fine. In fact, it’s even better if you consume this fruit after working out because your body will be more apt to store the other sugars found in fruit as energy in your muscles rather than fat.

So a few servings of fruit is fine, but processed foods and drinks that contain high fructose corn syrup or crystalline fructose (which is like HFCS on steroids) are NOT good choices. These sugars will quickly convert to body fat and increase your appetite. They can be found in most soft drinks and many processed juices.

But what about natural fruit juice? Even freshly squeezed fruit juices contain as much as 8 teaspoons of fructose per 8 ounce glass (because it’s concentrated).

So stick to WHOLE fruit and bypass juices and processed drinks to get that flat belly (and to avoid heart disease and diabetes).

With Energy!
coach joshCoach Josh

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54 Comments Add yours

  1. Lori
    06/03/2011
    7:40 PM #comment-1

    I love all the information you share with us. I have lost 30 pounds but I have been stuck and can’t seem to get this last 10 pounds to budge. I love fruit and usually have 2 servings a day. Blueberries and strawberries are my favorite.

  2. paul
    06/03/2011
    7:45 PM #comment-2

    the question really comes down to how much is too much

  3. gwendolyn chavez
    06/03/2011
    7:45 PM #comment-3

    thnks for all the information.i learn a lot .

  4. Jennifer Evington
    06/04/2011
    3:39 AM #comment-4

    Thanks for the info!! Its always good to re-inforce what is good for us!!

  5. Li Tang
    06/04/2011
    7:19 AM #comment-5

    apple flesh contains a lot of sugar, while in the skin there are 3 fold higher level of chromium to remove the blood sugar. banana contains a lot of sugar, while banana leaf has the function of insulin to decrease the blood sugar. The nature made everything perfect. the chinese saying “the medicine is close to the cause of disease.” So we human beings should follow the natural way to eat, to live. Never mess up the nature.

    • Sharon
      12/31/2011
      11:09 PM #comment-6

      I love your theory it is too true 🙂

  6. Nancy Morfin
    06/05/2011
    6:32 AM #comment-7

    Hi Josh, thanks for the chart. Very interesting. We are getting ready to plant 10 grape vines. Now what will I do with all that juice. We don’t drink wine so don’t even go there.

  7. Chandra
    06/05/2011
    2:42 PM #comment-8

    Thank u Josh…..yr words are really inspiring and i am follwing your advice…

  8. Jodie
    06/05/2011
    8:00 PM #comment-9

    Thank you for (as always) the good information. I am down 30 pounds and counting-all from good info from coach Josh!

  9. Kathy Mc
    06/06/2011
    8:21 AM #comment-10

    I enjoy eating fruits. I have incorporated them as my mini meals during the day. I find that I feel better after a piec of fruit and would miss it if I don’t have it. Thank you for the chart. It will help me to improve my fruit options and the time of day I would consume it. Kathy

  10. Mitch
    06/06/2011
    10:34 AM #comment-11

    It is quite amazing, people are becoming afraid of natural foods.There is so much much misinformation out there,it shouldn’t be surprising.
    It is nice to see someone reassuring people that eating natural food is good for you. Admittedly, getting good natural food is getting harder and more expensive, organic ,free range and certified food do cost more, but it is worth it. Most of the information that we are exposed to is supplied by manufacturers( not growers or farmers), whose main purpose it to sell us their wares. They don’t make as much from natural products, instead of shopping around ourselves and cooking it oursleves, we let them cater to our purchasing laziness, by offering us instant easy fixes.
    Eat a good balanced diet, with a few select supplements training hard and smart, and let moderation be the watchword.Pretty much what you recommend.
    Keep the good info coming.

  11. George
    06/06/2011
    11:13 AM #comment-12

    Great article. The more I read about “Natural HFCS” the less I like it. It is in everything, including bread. I try to eat fruit as much as possible as a snack between meals. Taste good, good for you. It’s a win-win. Keep posts coming.

  12. loida
    06/09/2011
    5:21 PM #comment-13

    Thank you Josh for your great article. Helps a lot….Keep on posting!

  13. Rekha
    06/17/2011
    9:24 AM #comment-14

    Hi Josh,

    Thanks so much for the information. I am doing only fruit day once a week. I just eat fruits – not too much – but 2 bananas, and 1 servign each of watermelon, strawberries, blue berries, canteloupe, dates (5) through out the day. So, I eat only fruits & water once a week. Do you think this good approach or too much of fructose.

    Please let me know

    As always, love all your aticles

  14. Kimberly
    06/26/2011
    9:44 AM #comment-15

    Thanks for the charts, they do help. Just as I suspected, I should have avoided the prepared packaged foods for years. I knew better. Foods in their natural package are better for you, and moderation in everything. Thank you for your encouragement.

  15. viejhun
    08/06/2011
    5:14 AM #comment-16

    Hi Josh,

    I am very thankful for I have some of the steps that I have read at your page. But there’s something that bother’s me. is it okay if ill add the Fit n Right pineapple juice and green leaf tea (name of the product) to my diet. I have 3 days ago. hope you could help me with this thanks.

  16. Funk Roberts
    12/31/2011
    10:41 PM #comment-17

    Love this post Josh. Great work. I think I will repost this on my Spartacus Workout website – thanks

  17. Sitaram Ghimire
    01/01/2012
    5:22 AM #comment-18

    Hi Josh,
    Thanks for your great articles.I hope it is the very very necessary and appropriate for those who want to reduce the belly.I love you articles.Please keep it up.

  18. chris
    01/01/2012
    7:02 AM #comment-19

    Fruit post workout is one of the worst things to have ! (Source: mercola)

  19. Diane Stephenson
    01/01/2012
    3:19 PM #comment-20

    Thanks for the chart, Josh. I’m going to keep that on file for future reference. I have a fruit smoothie most days around 1:00 or 2:00 in the afternoon. I use a small portion of several different kinds of fruit along with carrot juice, almond milk and plain yoghurt (with active cultures). Sometimes I add a spoonful of peanut butter, sometimes an egg. I find this very filling and do not notice abnormal weight gain with it. I eat very little packaged foods, use whole grain breads (I don’t eat a lot of bread) and fresh fruit and vegetables (that is, as fresh as they get when they are imported in the winter). I don’t eat a lot of meat but what I do eat I buy from a Mennonite farmer who has drug-free meat.

    Every January our church does a 21-day fast for prayer (each person doing what level they can). Last year I did 40 days on water, juice (not a lot and mostly vegetable) and almond milk and felt great the whole time. I dropped from 126 pounds to 110. Over the next few weeks I gained back 6 pounds and it has taken me the rest of the year (mostly the last 2 months as I have been indulging in more of the things I should and usually do stay away from) to arrive back at 125 pounds. This week we begin our fast again.

  20. kumud
    01/01/2012
    4:16 PM #comment-21

    Real scientific way, you put this wisdom,which is not a common understanding, thanks.

  21. Goldie Davis
    01/01/2012
    5:52 PM #comment-22

    Would you allow me please to give a Tip I have found very useful regarding eating fruits.
    PLEASE always eat fruits on a EMPTY stomach.
    Eating fruit right after other foods will only create stomach problems. Fruit pass through our system
    quite quickly so if we eat it after other foods it will just sit on top and ferment. GAS!!!!
    Sincerely,
    Goldie

  22. Ray
    01/02/2012
    12:28 PM #comment-23

    Any diet or lifestyle that eliminates fruit from the human diet is seriously flawed. Not only were humans designed to live on fruits, they also contain very powerful anti-oxidants, anti-cancer, immune boosting compounds that cannot be obtained in any other food group. Fruits are essentially one the foundations of the diet. Fruits, nuts, seeds, grains, fish was the diet of the ancients and they lived very long lives. Long live your health in 2012!!!

  23. yousafkhan
    01/22/2012
    7:17 AM #comment-24

    Hi Josh
    thank you very much josh ! your articles are great and much informative. i get much knowledge from them even in educational point of view . thanks

  24. Thanks for sharing this to us. This is really informative. What’s important is we should watch our diet to become healthy.

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