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Perth Nutritionists

Corrin Ainley
Rener Health Clinics

(08) 9330 2922



Can I eat fruit and lose weight?

by on 12 October, 2015

Eating fruit provides many health benefits. Fresh fruit contains vitamins • minerals • and fibre BUT fruit also contains fructose.

Fructose is a fruit sugar, and unlike glucose which can be metabolized by all cells in the body, the liver is the only organ that can metabolize fructose in significant amounts.

When people eat a diet that is high in calories and high in fructose, the liver gets overloaded and starts turning the fructose into fat • which is why some healthy eaters cannot lose weight.

DO    You can easily metabolise the amount of sugar contained in two small pieces of fruit a day • and still lose weight • if you have no other additional sugars in your diet.

DON’T    If your goal is weight loss • avoid dried fruit and fruit juice. When the fibre and water is removed from fruit, you’re left with a bundle of condensed sugar to digest.

Did you know 1 glass of fruit juice contains 8-10 teaspoons of sugar!

BEST   For faster weight loss • eliminate fruit all together • or eat 1 piece of low-fructose fruit per day. I recommend replacing fruit with colourful vegetables, so you don’t miss out on essential nutrients.

The best low-fructose fruits to eat:

•    Kiwi fruit
•    Blueberries and raspberries
•    Grapefruit
•    Honeydew melon

High-fructose fruits to avoid if you want to lose weight:

•    Grapes
•    Apples
•    Pears
•    Mangoes
•    Cherries
•    Bananas

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