Can Fruit Make Me Gain Weight?

The Myth

There is yet another myth being perpetuated by certain individuals who believe that fruit can make you fat. In other words, the reason 70% of Americans and 50% of Britons are obese is partly attributed to the fact that they are consuming an overabundance of fruit. The belief is that some fruits contain a high level of calories and sugars that one needs to be cognizant of if one is endeavoring to lose weight or maintain weight, and much of this belief stems from something called fructose.

Fructose is a simple sugar found in many different types of foods such as honey, fruits, berries, melons, and some root vegetables. But there is a difference between natural fructose and synthesized fructose, which is more commonly known as sucrose; this is common table sugar and is derived from the condensation of glucose and fructose together. High-fructose corn syrup and crystalline fructose are often confused with natural fructose, and understanding the difference between the natural and synthetic is part of the necessary knowledge to break past the myth that fructose is inherently bad for you. What is bad are the high levels of synthetic fructose found in products such as canned fruits, fruit juices, and commercial jams and jellies.

Synthetic fructose, such as that found in corn syrup, has been linked to a variety of issues such as insulin resistance, obesity, and high levels of LDL cholesterol. There are also a wide variety of other side effects that can be caused by synthetic fructose. Natural fructose, on the other hand, is necessary for the body to maintain a healthy balance of chemicals. Understanding the difference between synthetic and natural is the first step in overcoming your obesity problems.

The Joy of Fruit

Fruits are found in a variety of places. As a general rule, the term fruit signifies the manner in which a plant spreads its seeds, and the presence of seeds suggests that a structure is most likely a fruit, although it should be noted that not all seeds are derived from fruit. There is no single terminology in the known world which can really apply to the wide variety that is found among fruit plants. Some fruits have been confused with vegetables, and vice versa, which makes it quite difficult to nail down exactly what comprises or defines a fruit.

As a general rule, fruits are broken down into seven different groupings: true berries, pepo, hesperidium, false berries, aggregate fruits, multiple fruits, and accessory fruits. True berries are things such as blackcurrant, gooseberry, tomato, guava, and pomegranate. Pepo fruits include pumpkins, melons, and cucumber. Hesperidium fruits are oranges, limes, lemons, and citrusy fruits. False berries include bananas, cranberries, and blueberries. Aggregate fruits include blackberries and raspberries. Multiple fruits include figs or mulberries, and accessory fruits are apples, peaches, cherries, green beans, and strawberries. However, there are many other types of fruits which fall into these categories as well; this is by no means an exhaustive list. In addition, there are also seedless fruits, which are genetically manipulated to grow without seeds, but can also occur naturally as a result of certain species that produce fruits without fertilization.

Fruits have been used for thousands of years as a type of food substance by humans, and have been consumed either in their natural fresh form or preserved as type of jelly or jam. Fruits are also used in a variety of products, such as cookies, yogurt, cakes, ice cream, and more. Fruits are exceptionally high in fiber, water, and vitamin C, and also contain a variety of other phytochemicals. Regular fruit consumption has been medically linked to reduced risks of cancer, stroke, Alzheimer’s disease, cardiovascular diseases, cataracts, and many of the functional declines associated with aging, such as arthritis and cognitive abilities. Fruits are naturally appealing to the human palate because they contain fructose, a natural sweetener.

Proof That Fruit is Good for You

Various medical studies performed have proven a wide variety of health benefits are related to fruit, not the least of which are those mentioned above. However, research is an ongoing process, and one more recent study has shown that a particular flavonoid derived from citrus fruits has shown a high level of promise in terms of preventing weight gain and other types of metabolic syndrome which can lead to type 2 diabetes and an overall increased risk of cardiovascular disease. The research in question is the result of the study performed by the Robarts Research Institute at the University of Western Ontario and was led by Murray Huff.

In their study, the researchers subjected a group of mice to the typical Western diet to induce the symptoms of metabolic syndrome. Meanwhile, a second group was fed the exact same diet but treated with naringenin, which is a type of flavonoid derived from those aforementioned citrus fruits. In the case study, the naringenin actually corrected the elevations of triglyceride and cholesterol, thereby preventing the development of insulin resistance. Furthermore, it actually completely normalized the glucose metabolism in the mice by genetically reprogramming the liver to burn the excess fat rather than store it. According to Dr. Huff, Director of the Vascular Biology Research Group at Robarts and Professor of Medicine and Biochemistry at the Schulich School of Medicine and Dentistry, “The marked obesity that develops in these mice was completely prevented by naringenin. What was unique about the study was that the effects were independent of caloric intake, meaning the mice ate exactly the same amount of food and the same amount of fat between the groups. There was no suppression of appetite or decreased food intake, which are often the basis of strategies to reduce weight gain and its metabolic consequences.”

While the study is not conclusive, it is yet another form of proof the consumption of fruits should be a mandatory part of every nutritional plan, and regular consumption can help to prevent a variety of diseases as proven by medical science, in addition to playing an important role in the ongoing fight against obesity.

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