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Today we will analyze one of the scientific studies by which
spread the myth that the fruit is fattening,
made by Lê KA. et al. (2009).
If we analyze the methodology and
the results of the study, we observe the following:
We can observe how, in fact, both hepatic lipids and total
triglycerides increase in only 7 days.
But,
Can it be extrapolated to a real life context?
Let's see a practical example ...
- Male 65 kilos-170cm high-21 years old:
o
Calorie maintenance calculation: 2000 Kcal (±)
o
3.5g
fructose / kg: 230 grams of fructose (isolated, in a single shot) = 920 extra
calories in the form of fructose.
o
Total calorie diet: 2920 calories.
How much fruit is that amount of fructose?
Is there anyone who consumes such amount of
fruit in an isolated and concentrated form for 7 days with an excess of almost
a thousand calories a day? The answers are obvious ...
I have the idea that perhaps the
results of the study are due more to the consumption of almost 7000 extra
calories in a single week ... PERHAPS.
In addition, it would be impossible to consume such amount
of fructose through the fruit in a single intake and can
not be equated the result of an isolated consumption of fructose to fruit for several
reasons:
• The amount of fructose per 100
grams of a piece of fruit reaches its highest values in the case of
apples or bananas and, even so, do not reach even 10 grams of total fructose
content. Take accounts ... It would be very difficult to consume 230 grams of
fructose in 24 hours, because imagine in one shot ...
• The fiber content of fruits
slows the release of glucose in blood and its solid presence and high water content will give us greater satiety effect with
respect to ingest fructose in isolation. In addition, the caloric expenditure of our body to digest that fruit
will be significantly higher.
• A fruit is not 100% fructose,
as it contains a multitude of vitamins, minerals and antioxidants, as well as
fiber and water, as I have already mentioned.
• The fruit is usually taken as a
dessert, so the accompaniment with a meal rich in fats and previous
protein will result in an even slower and longer release of blood glucose,
decreasing the risk of problems related to the regulation of blood glucose,
Insulin resistance and fat accumulation due to excess blood glucose.
In conclusion and seeing the habits of life of a large part
of the population, I do not think that the consumption of fruit is something
that we should worry about. More worrisome is the excessive
consumption of ultraprocesses and the absence of physical activity, occurring
every time at younger ages.
Finally, here I leave a link to a presentation, in case you find it easier to understand it in this way :)
https://docs.google.com/presentation/d/1vNIzmqB6IGCMJvyCZG1WBGyOCMZv1QtVuwurCVT5WX0/edit?usp=sharing
REFERENCES:
Lê, K. A., Ith, M., Kreis, R., Faeh, D., Bortolotti, M., Tran, C., ... & Tappy, L. (2009). Fructose overconsumption causes dyslipidemia and ectopic lipid deposition in healthy subjects with and without a family history of type 2 diabetes–. The American journal of clinical nutrition, 89(6), 1760-1765.
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<a href='https://www.freepik.es/vector-gratis/dibujos-de-frutas-vector-de-expresion_576881.htm'>Designed by Freepik</a>
muy interesante :)
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