How Does Fructose Contribute to Weight Gain?
Fructose is more lipogenic (promotes fat production) than glucose. Excessive fructose intake is widely believed to be associated with obesity, fatty liver disease, cardiovascular diseases, and even cancer.Fructose reduces the body’s energy expenditure, promotes leptin resistance, and stimulates appetite.
Excessive intake of fructose can lead to an increase in the intestine’s surface area, which further accelerates the absorption of nutrients and the process of obesity.
An Experiment to Unravel the Mysteries of Fructose
Researchers from the University of Toronto published a systematic review and meta-analysis in the American Journal of Clinical Nutrition. They examined 169 clinical trials to determine the varying effects of fructose from various food sources on human health.- Sugar-sweetened beverages
- Sugar-sweetened dairy
- Sugar-sweetened soy
- 100 percent fruit juice
- Fruit drink
- Whole fruit
- Dried fruit
- Mixed fruit forms
- Sugar-sweetened cereal grains and bars
- Honey
- Sweets and desserts
- Added-calorie sweeteners
- Mixed sources with sugar-sweetened beverages
- Mixed sources without sugar-sweetened beverages
Consumption of Some Kinds of Fructose Can Aid in Weight Loss
These fructose-containing foods exhibit clear trends and patterns in their effects on the body.
In the study, when fructose-containing foods were replaced with drinks containing added-calorie sweeteners or mixed sources with sugar-sweetened beverages, the average weight gain was 0.66 kilograms (1.45 lbs.) and 0.27 kilograms (0.6 lbs.), respectively.
On the other hand, replacing fructose-containing foods with fruit resulted in an average weight loss of 0.38 kilograms (.84 lbs.). This confirms that fruit can aid in weight loss, although the researchers note that the fruits mainly consisted of berries, such as strawberries, blueberries, and raspberries.
Adding fructose-containing foods, such as sugar-sweetened beverages, resulted in a significant weight gain of 0.49 kilograms (1.1 lbs.). Consumption of a 355 milliliter (12 oz.) can of such a beverage, which accounted for 8 percent of daily energy intake, led to an even more substantial weight gain of 1.04 kilograms (2.3 lbs.). Juice drinks were also found to be detrimental, resulting in a significant weight gain of 0.9 kilograms (2 lbs.).
However, it’s worth noting that 100 percent fruit juice, despite being a sweet liquid, has a fundamentally different effect on the body from that of sugar-sweetened beverages.
Consuming 100 percent fruit juice in moderation, with calories not exceeding 10 percent of daily energy intake, led to weight loss of 1.30 kilograms (2.9 lbs.). However, when consumed in higher amounts, weight gain may occur, although the magnitude of the increase isn’t substantial. In other words, moderate consumption of pure fruit juice can aid in weight loss, while excessive consumption may result in weight gain.
Eating fruit offers similar benefits: When consumed in an amount that does not exceed 10 percent of daily energy intake, body weight can be significantly reduced by 0.6 kilograms (1.3 lbs.). However, there is no weight loss effect when it is consumed in excess. It’s worth noting that both fresh and dried fruits can lead to significant weight loss, with dried fruits resulting in a weight loss of up to 1.29 kilograms (2.8 lbs.).
The study also answered a question: Does consuming honey, a food mostly made up of sugar, contribute to weight gain? The answer is no.
Replacing foods containing fructose with honey resulted in the most significant weight loss among all food sources, with a reduction of 1.65 kilograms (3.5 lbs).
Moderate Consumption of Fruit and Fruit Juices Leads to Reduced BMI
Fruits aid in weight loss and promote a leaner body composition. The consumption of foods containing “good fructose” can lead to a reduction in BMI.Best Serving Sizes for Fruits, Fruit Juice, Dried Fruits, and Honey
While fruits, fruit juice, dried fruits, and honey have been shown to aid in weight loss, the amount consumed is crucial, as overconsumption may lead to adverse effects.Researchers recommend consuming 50 grams or less than 10 percent of the daily total energy intake for fruits. The fruits in the study were generally low-calorie berries with high-antioxidant content.
The recommended daily intake of honey is similar to that of fruits.
The study emphasized the benefits of consuming 100 percent fruit juice, with the recommended amount being no more than 10 percent of daily total energy intake, which is approximately 400 milliliters (13.5 oz.).
The recommendation for dried fruits is 60 milliliters (2 oz.) or less per day, which is roughly the amount that can fit in the palm of one’s hand.
