By JD Griffin
Whether the sugar you eat comes from an apple, orange, banana, raw organic cane sugar, processed white table sugar, a candy bar, a cola drink or even high fructose corn syrup it doesn’t matter; it’s all the same in terms of fat loss. That’s right, the ever-demonized high fructose corn syrup is no worse for your fat loss goals than sugar from cantaloupe, peaches or watermelon. Also, hand picked free range never caged 100% pure Himalayan Blue Agave Nectar is no easier on your waistline than ordinary processed white sugar.
Sure, fruit is great for you; it’s loaded with healthy vitamins and minerals. Most fruits are high in Vitamin A, C, E, beta-carotene and many other minerals that are all essential nutrients as well as beneficial antioxidants. By the way, the overpriced Tibetan Goji Berries found in your local “health food” store are no better for you than ordinary garden blueberries that you can grow in your backyard.
Whatever the source, your body treats all sugars the same. Immediately after eaten, sugar is converted to glycogen as your body releases the hormone insulin. Insulin triggers your system to go into super absorption mode thereby storing all the glycogen that is not immediately burned. Your cells store the excess glycogen as fat, Mother Nature’s highly efficient fuel storage mechanism that can be burned later when energy is needed. The problem is this fuel excess doesn’t look so good at the beach nor is helping your cardiovascular system do it’s job much either.
Yes, you can get fat eating fruit and no, I’m not saying fruit is no good for you nor should you stop eating fruit. However, if your serious about losing fat, your nutrition plan should include as close to zero tolerance for sugar as possible. Ignore the other health benefits of fruit for a moment; those can be sourced from other foods and supplements. From a pure fat loss and weight management perspective, be aware that most fruit is loaded with sugar. If you do eat fruit then count it as your simple carbohydrate for the day. If your goal is to shed fat then your much better off eating no fruit until you’ve reached your weight or fitness goal. As an alternative to fruit you should be eating a variety of green leafy vegetables as well as taking a high quality vitamin and mineral supplement. I believe a daily dose of a good vitamin & mineral pill or taking in the high absorption liquid form is good insurance all the time regardless of whether your immediate goal is fat loss or just lean body maintenance.
The optimal nutrition plan for fat loss as well as lean muscle building should be made up of whole foods; lean proteins, fresh vegetables, healthy fats and whole grains. The combination of a variety of fresh vegetables and a good quality complete vitamin and mineral supplement will ensure you’re getting all the essential nutrients you’re missing by avoiding or at least limiting fruits in your nutrition plan. When you do eat fruit, choose something from the low glycemic end of the spectrum. Blueberries, strawberries, raspberries, cherries and grapefruit are good choices.
You may have your own reason for avoiding high fructose corn syrup, political, ethical or some other. Just remember from a pure fat loss perspective it is no worse for you than processed white sugar or the sugar from fresh fruit. For fat loss and lean body maintenance go easy on all forms of sugar if not avoid them all together. When you do eat fruit, have a single serving size of the low glycemic variety.