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Is Fruit Bad for You? - The Apeiron Life Perspective

Updated: Nov 29, 2023


Our Apeiron Life Scientific Advisory Board members review each perspective post.



Fructose vs. Fruit

Daily fruit intake allows your body to replenish the nutrients it requires in the correct quantities. Fructose occurs naturally in fruit and is part of a balanced diet for healthy individuals.


Fructose is a monosaccharide which is one of the simplest forms of carbohydrates. It composes fruit, table sugar (bonded glucose and fructose), and high-fructose corn syrup (a mix of glucose and fructose). Be careful not to mistake conversations regarding fructose for fruit.

When we review the studies referencing fructose as harmful, the research looks at concentrated, processed forms of fructose as items such as sugar-sweetened beverages, not fruit. The fructose you need to be cautious of is the concentrated forms. High-fructose corn syrup permeates many American foods (especially highly processed items). Foods stripped of fiber and other complex, interactive healthy nutrients such as juice can be damaging. Juice stripped-down is just a concentrated sugar drink. Do not confuse the negative of fructose concentrates with whole, real fruits.


Anything in Excess is Detrimental

Eating a handful of berries is a power-charge to our immune system and bodily functions. Drinking a soda with high-fructose syrup is the equivalent of drowning your system in thousands of these berries, a feat impossible to do naturally. Your body is clever and has safeguards against consuming too much. From hormones to fullness triggers our bodies are intelligent and built for whole, real foods. Anything in excess is detrimental but especially processed items that bypass our fail-safe mechanisms.

For example, glucose overconsumption is harmful. Glucose, however, is vital for each cell in our bodies. Glucose consumed through whole-food diets such as bananas or whole grains is necessary. Same with fructose. Fructose consumed in whole food diets such as through high fiber, nutrient-dense fruits is highly beneficial.


Fat Storage

Large amounts of fructose allow us to store fat, as with excess consumption of most food items. Prior to hibernation, animals consume a lot of ripe fruit (Knott, et al. 1998). The key point here is a lot! Fruit does not make us fat, but high quantities or concentrations of fruit and fruit substances can cause fat storage, such as fruit juice or high-fructose corn syrup. These make us fat. Carrying fat on our bodies is not unhealthy as it protects our joints, organs, and brain. We need fat. However, excess fat is harmful. This is what the fructose studies on mice and other animals are referring to and why people get mixed up and reference fruit. These studies are extreme for a reason, as they show us the detriments of excess.


Fruit in the right quantities is protective and has many health benefits, including preventing detrimental fat increase as we get older (Bertoia, 2016). It might seem incremental, but all health choices are small pieces that add up over time to keep us on track. Fruit and fat have a prominent relationship based in our genes, so recognizing fruits' importance in a balanced eating pattern is crucial.


Fruits Benefits

The phytonutrients and fiber in fruit are beneficial both for us and our gut bacteria. The phytonutrients are processed in complex and compounding ways in our bodies. Vitamins, minerals, and good bacteria interact to fuel and facilitate our brains and bodies' peak performances. Plant foods such as fruit reduce our risk of cardiovascular disease, boost our immune system, and not only reduce the risk of cancerous cells but actively stimulate their death. Forget fad diets like Keto; if you're looking for a magic bullet, it's plant foods.


A balanced eating pattern of fruits, vegetables, fats, and lean proteins is the best diet for humans. Studies have repeatedly proven that whole, real foods are best for longevity, health, and happiness. It may not be exciting media headlines, but it does work.

So "Eat food, not too much, mostly plants." - Michael Pollan


Reference:

Duyff, R L. Complete Food & Nutrition Guide. Academy of Nutrition and Dietetics, 2017. Print.


Kanbay, M, Aslan, G, Afsar, B, et al. Acute effects of salt on blood pressure are mediated by serum osmolality. J Clin Hypertens. 2018; 20: 1447- 1454. https://doi.org/10.1111/jch.13374


Klein, A. V., & Kiat, H. (2015). The mechanisms underlying fructose-induced hypertension: a review. Journal of hypertension, 33(5), 912–920. https://doi.org/10.1097/HJH.0000000000000551


Knott, C.D. Changes in Orangutan Caloric Intake, Energy Balance, and Ketones in Response to Fluctuating Fruit Availability. International Journal of Primatology 19, 1061–1079 (1998). https://doi.org/10.1023/A:1020330404983


Komnenov D, Levanovich PE, Rossi NF. Hypertension Associated with Fructose and High Salt: Renal and Sympathetic Mechanisms. Nutrients. 2019; 11(3):569. https://doi.org/10.3390/nu11030569


Lanaspa MA, Kuwabara M, Andres-Hernando A, Li N, Cicerchi C, Jensen T, Orlicky DJ, Roncal-Jimenez CA, Ishimoto T, Nakagawa T, Rodriguez-Iturbe B, MacLean PS, Johnson RJ. High salt intake causes leptin resistance and obesity in mice by stimulating endogenous fructose production and metabolism. Proc Natl Acad Sci U S A. 2018. https://pubmed.ncbi.nlm.nih.gov/29507217/


Low-Carbohydrate Diets and All-Cause Mortality: A Systematic Review and Meta-Analysis of Observational Studies.


Mahan, L K, and Raymond, J L. Krause's Food & the Nutrition Care Process. Elsevier Inc, 2017. Print.


Metabolic Effects of Fructose. Peter Attia and Rick Johnson, Podcast. 2020. https://peterattiamd.com/rickjohnson/


Phytonutrient Food Spectrum. Richmond Functional Medicine. https://richmondfunctionalmedicine.com/nutrition/phytonutrient-spectrum-food-plan/


Seidelmann, Sara, et al. Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis. The Lancet Public Health. Elsevier. September 2018



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