Summary:
Fructose, its metabolism, toxicity, uric acid as marker
Is fruits acid forming or alkaline forming?
Importance of pH & contoversy reg body’s ability to maintain pH balance:
So let me think: Which fruits do I take, how much and how?
Fruits have been consumed by humans for eons of time where as grains, legumes, and dairy products have only been cultivated for 10,000 years or less. Many fruits, when compared to vegetables and cereals, have very high anti-oxidant value, which is something measured by their "Oxygen Radical Absorbent Capacity" or (ORAC). Antioxidants of flavonoid category of poly-phenolic compounds found in some "blue-fruits" like blue-black grapes, mulberries, acai berry, chokeberry, blueberries, blackberries, and in many vegetables (egg plants-Baingan) featuring blue or deep purple color. Eating fruits rich in blue pigments offers many health benefits. These compounds have potent anti-oxidant properties, remove free radicals from the body, and thus offer protection against cancers, aging, infections, etc. Fruit’s health benefiting properties are because of their richness in vitamins, minerals, micro-nutrients, anti-oxidants, which helps the body prevent or at least prolong the natural changes of aging by protecting and rejuvenating cells, tissues and organs. Their overall benefits are manifold! Fruit nutrition benefits are infinite! You are protecting yourself from minor ailments like wrinkling of skin, hair-fall, and memory loss to major ailments like age-related macular degeneration (AMRD) of the retina in the eyes, Alzheimer’s disease, colon cancers, weak bones (osteoporosis)…etc
Fruit is easy to digest as it does not need any digestive enzyme. Some fruits contain lot of soft, soluble fiber. Foods rich in fat, starch protein will be held up in stomach for long. Fruits do not stay in the stomach for long duration. This is the reason why fruits have to be eaten in empty stomach, preferably at least half an hour to one hour before meals and NOT in any case along or with meals. Ideal time would be breakfast time. Fruit deserves to be a staple food like rice and wheat.
Before we proceed further, it is very necessary to understand :
1.Fructose, its metabolism and toxicity levels if any.
Fructose, a type sugar found in HFCS and fruits (raw and dried), raises the uric acid levels—it typically generates uric acid within minutes of ingestion, which in turn can wreak havoc on the blood pressure, insulin production, and kidney function.
So far, scientific studies have linked fructose to a number of diseases such as BP, gout, insulin resistance, atherosclerosis, NAFLD (liver), accelerating kidney disease, and promoting obesity. We get fructose from carbs metabolism, HFCS
(Not YET, a chronic route in India) and fruits. Carbs gets metabolized as Polysacccharides (to finally two slowly digested starches and one rapid absorption (RA)starch which leads to rapid elevation of BS and Sugars. Sugars lead to fructose and glucose, sucrose, lactose. (The latter three lead to RA and high insulin release and over consumption.) Fructose goes for liver metabolisation leading to IGT,HBP and IR.
Using Uric Acid Levels as a Marker for Fructose Toxicity
The link between fructose and uric acid is so strong that you can actually use your uric acid levels as a marker for fructose toxicity. According to the latest research in this area, the safest range of uric acid appears to be between 3 and 5.5 milligrams per deciliter (mg/dl), and there appears to be a steady relationship between uric acid levels and blood pressure and cardiovascular risk.
Word of caution: It is advised that everyone must have their uric acid level checked to find out how sensitive they are to fructose.
As an example, if you're passionate about fruit and typically eat large amounts of it, but find out you have a uric acid level above then you may want to consider lowering your fruit consumption until you've optimized your uric acid levels, to avoid harming your body.
As a standard recommendation, it is strongly advised to keep the TOTAL fructose consumption below 25 grams per day. We will see how to do it….later
One comforting thought is, though fruits contain fructose, they also contain vitamins and other antioxidants that reduce the hazardous effects of fructose; (Some of them with fibers). Again, one way to determine just how strict you need to be is to check your uric acid levels.
It is always better to eat fruit in its natural form than the processed juice. Processing fruit juices are more concentrated in acids and sugar (in some cases HFCS) and usually contain lesser nutrient content. Juices are also without fibers.
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Is fruits acid forming or alkaline forming?
Even while containing sugar, most of the fruits are alkaline forming. Meat, fish, grains, legumes are acid forming. The concept of acidic and alkaline foods is very important in the understanding of diseases and our wellness.. We will discuss more of this in future blogs when we come to “ REVERSE DIABETES NOW”, by Matt Traverso”. For the moment let us NOT refer to his book. So, what does ‘acidic/alkaline ‘to do with consuming fruits? Please Read ON…
First, some background information: Our pH is the measure of exactly how acidic or alkaline we are. A pH of 0 is completely acidic, and a pH of 14 completely alkaline. A pH of 7 is neutral. For example, the stomach has a pH ranging from 1.35-3.5. It must be acidic to aid in digestion.
Body balance, in terms of acid-alkaline state, is a pH of 7.450 for blood in the arteries, and 7.350 for blood in the veins. Thus, a healthy body means a pH that is slightly alkaline.
An acidic pH can occur from, an acid forming diet,( like meat, eggs and dairy, and far too low in alkaline producing foods like fresh vegetables and fruits). emotional stress, toxic overload, and/or immune reactions or any process that deprives the cells of oxygen and other nutrients. Additionally, we eat acid producing processed foods like white flour and sugar and drink acid producing beverages like coffee and soft drinks. We use too many drugs, which are acid forming; and we use artificial chemical sweeteners like NutraSweet, Spoonful, Sweet 'N Low, Equal, or Aspartame, which are poisons and extremely acid forming. One of the best things we can do to correct an overly acid body is to clean up the diet and lifestyle.
The body will try to compensate for acidic pH by using alkaline minerals. If the diet does not contain enough minerals to compensate, a build up of acids in the cells will occur. An acidic condition will decrease the body's ability to absorb minerals and other nutrients, decrease the energy production in the cells, decrease it's ability to repair damaged cells, decrease it's ability to detoxify heavy metals, make tumor cells thrive, and make it more susceptible to fatigue and illness. A blood pH of 6.9, which is only slightly acidic, can induce coma and death.
When an alkaline environment is maintained in the body, metabolic, enzymatic, immunologic, and repair mechanisms function at their best. The acid-forming metabolics of stress and inflammation and of high fat and high protein foods are adequately and effectively neutralized only when sufficient mineral-buffering reserves are present. Mineral-buffering reserves are the gift that alkaline-forming foods give to our body’s health. Our internal chemical equilibrium is primarily controlled by our lungs, kidneys, intestines, and skin. The body needs oxygen, water, and acid-buffering minerals to accomplish the pH buffering, while also briskly eliminating waste products.
Most vegetables and fruits contain higher proportions of alkaline-forming elements than other foods. These foods promote a more alkaline environment in the body Surprisingly, despite their pronounced acid flavor, citrus fruits form alkaline residues. This is because their distinctive organic acids like citric, succinic, fumaric, and malic (Krebs' DCA or dicarboxylic acid) metabolize to water and alkalinizing bicarbonate, while producing energy (ATP) inside the cell.
An acidic body is a sickness magnet. It is, therefore, vitally important that there is a proper ratio between acid and alkaline foods in the diet. The natural ratio in a normal healthy body is approximately 4 to 1 -- four parts alkaline to one part acid, or 80% to 20%{ Dr. Ragnar Berg}. When such an ideal ratio is maintained, the body has a strong resistance against disease. There is another view that to maintain health, the diet should consist of 60% alkaline forming foods and 40% acid forming foods (80:20 is for recovery). Everybody agrees that Acidosis, or over-acidity in the body tissues, is one of the basic causes of many diseases;
A healthy body usually keeps large alkaline reserves which are used to meet the emergency demands if too many acid-producing foods are consumed. But these normal reserves can be depleted. When the alkaline-acid ratio drops to 3 to 1, health can be seriously menaced. Your body can function normally and sustain health only in the presence of adequate alkaline reserves and the proper acid-alkaline ratio in all the body tissues and the blood. In the healing of disease, the higher the ratio of alkaline elements in the diet, the faster will be the recovery. What you eat and drink will impact where your body's pH level falls. Balance is Key !
Most grains are acid-forming, except millet and buckwheat, which are considered to be alkaline. Whole grains give an acid reaction disproportionate to their protein content due to the extra phosphorus present in the phytates.(My earlier blog on sprouts covered this). Sprouted seeds and grains become more alkaline in the process of sprouting. Peanuts (a legume) and walnuts yield net acid. Highly refined and processed foods consisting chiefly of fats, sugars, and simple starches, along with protein-rich foods are metabolically acidifying.
Although most fruits have an alkaline effect, some such as prunes, plums, and cranberries make a net contribution of acid to the body since they contain organic acids that are not metabolized by the body. All vegetable and most fruit juices are highly alkaline. The most alkali-forming juices are: fig juice, green juices of all green vegetables and tops, carrots, beet, celery, pineapple and citrus juices. Nuts such as coconuts, almonds, and chestnuts are alkaline forming.
Contoversy reg body’s ability to maintain pH balance:
There is one opinion that the body maintains its pH balance regardless of diet since pH is the second most important parameter after temperature which is controlled very closely by the body.
The alkaline diet is basically healthy, says Marjorie Nolan, RD, an American Dietetic Association spokeswoman. "It's a diet of fresh fruits and vegetables, plenty of water, avoiding processed foods, coffee, and alcohol, which are all recommendations for a generally healthy diet anyway," Nolan says. "But our body regulates our pH between 7.35 and 7.45 no matter how we eat."
Web sites promoting the alkaline diet discourage eating acid-promoting foods, which include meat, fish, poultry, dairy products, processed foods, white sugar, white flour, and caffeine.
The counter point is so scientifically presented by another medical scientist. “Of course eating alkaline food won’t change the pH of the blood! But conversely, eating excess acidifying food will cause the body to bring into effect the many processes of rebalancing an acid imbalance. There’s a really simple analogy here, and I have seen many doctors ignore it. Take a bucket of water. Add acid. Keep adding acid. Now the bucket is very acidic. This is our body: it does not have infinite pH balancing capability and all pH readjustment of the body obeys the strict laws of physics and chemistry, albeit sometimes in mysterious ways. So to suggest that a human ‘bucket of water’ can somehow infinitely adjust its pH with no outside help seems specious at best. The body isn’t beyond the laws of nature and the laws of nature say that the only way to return the bucket of acidic water to a neutral “healthy” state is to add alkalis.”
This above view has been corroborated by many observations; (I will not go into bone density variations, osteoporosis and cancer development here since the main focus is different.) A few examples:
Diets that include a lot of animal protein can lower urine pH and raise the risk for kidney stones.
An acidic food will leach away Calcium from the bones in an attempt by the body to bring back the pH balance even at the cost of bones becoming brittle. First priority is pH. An alkaline diet might slow bone loss and muscle waste, increase growth hormone, make certain chronic diseases less likely, and ease low back pain. Reg Osteo-pH, no amount of Calcium supplements are going to give you strong bones unless there is adequate quantity of vitamin K2 in the body which directs Calcium to the bones. So, even with alkaline blood and Calcium intake Osteo can arise if you are short of K2. Acidic food may be causative but alkalinity may not be the complete solution when it comes to Osteo-.
Some studies have shown that vegetarians have lower rates of cancer, particularly colon cancer, according to the American Cancer Society. But vegetarians often have other healthy habits, such as exercise and abstaining from drinking and smoking, so it is difficult to pinpoint the effects of diet alone.
"Clinical studies have proved without a doubt that people who eat more fresh fruits and vegetables and hydrate properly do have lower rates of cancer and other diseases," Nolan says.
In short, health problems have been shown to occur at both ends of the pH scale. Naturally, it all comes down to balance since the window for pH is extremely small.
One school of thought believes fruit sugar ferments in stomach producing acidity. The counter point to this is that fruits gets absorbed fast enough for this to happen.
When it comes to suggestions reg eating fruits there are a number of views , some logical, some highly contradictory of each other. Some samples: Any type of dried fruit also skyrockets your blood-sugar levels with copious amounts of fructose. If you're going to eat fruit, do not eat it by itself; in other words, eat a small amount with a fat or protein, like a little cheese. This may be against food-combining rules but eating fruit this way will keep your blood sugar lower. Avoid watermelon because it is glycemically unacceptable (quickly increases sugar in bloodstream). Apples have been found to prevent oxidative damage and impaired maze performance, Hardening of the Arteries, as well as decreases in cognitive performance in aging Apple constituents have been extensively studied for cancer risk reduction. Papaya has lots of vitamin C, and is a good source of folate and potassium. The fruits with the highest amount of fructose are grapes, bananas, apples, mangos, pears, cherries and kiwis. If you have read this para, just forget it…(It was just to show a sample of info explosion in NET)
So let us come down to our topic. With so many issues like GI, GL, carbs, fructose and fiber considerations, and most importantly, the acidic/alkaline nature of fruits, how do I select my fruits? Further, some of the tables are for 100gms and not for serving sizes….
So let me think: Which fruits do I take and how much?
We are going to eat fruits, considering the immense benefits of vitamins, nutrients and other benefits to the body. Eat fruits in empty stomach for maximum absorption. If not possible eat one hour before meals; Never during or after meals. Do not eat it by itself; in other words, eat a small amount with a fat or protein, like a little cheese. This may be against food-combining rules but eating fruit this way will keep your blood sugar lower.
I will try to arrive at “ What NOT to / Limit eat .”. Ripe banana ( GL:16), Pineapple (8), raisins(a nut, 28), grapes(11), watermelon (4),Mango (9), Guava(4) have GI values near/higher than 60. Chikko ( Sapota) has GI:40 and GL 11 . Fruits to avoid / restrict are banana, grapes and chikko. This takes care of GI and fiber(GL).
It is highly advised to limit the fructose per day to 25 gms. Now look at the fructose table. 20 prunes are same as 7 kiwi fruits or one medium Mango. This is where you have to decide. Once you have decided to avoid ( or may be limit) banana, chikkoo and grapes you can be liberal with other fruits for the sheer reason that the vitamins, antioxidants and nutrients which you get from fruits do NOT have a substitute but look carefully at the quantities which you can eat..
Not limiting fructose to 25 gms /day may lead to formation of uric acid which may lead to kidney stone problems and BP. Take lot of water (about 3 litres of water/day) to wash away the toxins , Water has to be taken in small quantities throughout the day. After every time you visit the bathroom, drink a glass of water. Monitor your blood uric acid once in 3months, increase or decrease fruits accordingly. (This is assuming you are not eating junk food sugars, colas and fruit juices (canned or otherwise). If uric acid is high and if symptoms of gout are there drink lot of water, take lemon juice, and baking soda (NOT baking powder).
Lastly, a word about quantity: If you decide to take breakfast of fruits, you should ensure that you get adequate calories . If you decide to take about 650-700 cal in the morning out of 2400 cal, then a few slices of fruits will not do. That is where the calorie chart attached would be of help. Take fruits with a piece of cheese as mentioned earlier. Further, count your carbs from fruits to your account of 100-125 gms of carb/day.
Include seasonal fruits in the daily diet. Variety of fruit's type, color, and flavor should be encouraged to get maximum health benefits. Yellow and orange color fruits are rich sources of a and ß carotenes, zea-xanthins and crypto-xanthins, while blue, black colored like black or blueberries are good source of poly-phenolic anthocyanin anti-oxidants. In the store, however, choose fruits that feature freshness, bright in color and flavor and feel heavy in your hands. Look carefully for blemishes, spots, molds, and signs of insecticide spray. Buy whole fruits instead of section of them (for example, buy a small size watermelon instead of a section of big size melon). Barring few fruits like berries, try to wash them soon after shopping. Rinse them in salt water (or mild vinegar) for few minutes and then wash in cool running water until you are satisfied with complete cleanliness. This way you make sure that the fruit you eat is rid-off dust and any residual chemical spray. Eat them while they are fresh because, certain fruits have very short shelf life and the health benefiting properties of fruit declines with time. If you need to store them, place them in plastic wrappings or in zip pouches to keep them fresh for short periods until you use them. Eat fruits as a whole without any additions to get their original flavor, taste, and to get maximum fruit nutrition benefits.
Food Item Measure/Size Fructose (gms)Calories kcal
100 gms
Lemons 1 m 0.6 29
Cranberries 1 cup 0.7 65
Passion fruit 1 m 0.9 97
Prune 1 m 1.2 20
Apricot 1 m 1.3 51
Guava 2 m 2.2 100
Date 1 m 2.6-7.7 320
Cantaloupe 1 m 2.8 34
Raspberries/strawbeery1 cup 3 34
Kiwifruit 1 m 3.4 60
Blackberries 1 cup 3.5 60
Star fruit 1 m 3.6 31
Cherries sweet 10 3.8 70
Strawberries 1 cup 3.8 47
Cherries sour 1 cup 4 46
Pineapple
3.5 X 0.75 inch 1 slice 4 50
Grapefruit pink or red 2 m 4.3 40
Orange 1 m 4.8 52
Peach 1 m 5.9 40-55
Papaya 1 m 6.3 32
Banana 1 m 7.1 64
Blueberries 1 cup 7.4 57
Apple 1 m 9.5 52
Watermelon 1 m 11.3 40
Pear 1 m 11.8 60
Grapes seedless 1 cup 12.4 55-72
Mango 1 m 16.2 74
Apricots dried 1 cup 16.4 348
Figs dried 1 cup 23 74
Plums 1 2 46
Custard apple 1 m 9.2 100
Figs 32
Figs dried 1 cup 34.2 250
Jackfruit 1 cup 13.9 88
Jamun 60
Lichi 60
Pomegranate 1 m 5 68
Sapota 100
Sweetlime 1 m 0 45
Some more facts: To neutralize a glass of cola with a pH of 2.5, it would take 32 glasses of alkaline water with a pH of 10. Beer (2.5), Coffee (4.0) Note that a food's acid or alkaline forming tendency in the body has nothing to do with the actual pH of the food itself. For example, lemons are very acidic, however the end products they produce after digestion and assimilation are very alkaline so, lemons are alkaline forming in the body. Likewise, meat will test alkaline before digestion, but it leaves very acidic residue in the body so, like nearly all animal products, meat is very acid forming. Plums and Prunes leave an alkaline ash but have an acidifying effect on the body. Guava has more lycopene than any other fruit or vegetable at a similar serving size. Lycopene is a carotenoid plant protein and powerful antioxidant that may help prevent prostate cancer and breast cancer
P.S. Kindly note most of the data is taken from USDA, However the values can vary from 10 to 20 % since they are derived from fruits of different regions. Similarly there is lot of discrepancy in individual food being acidic or alkaline. Some are low pH but show alkaline effects,( eg. lemon).
The Food Atlas published by MDRF, Chennai has the following details regarding most of the food items of India including fruits in terms of serving sizes and portions. Lest I be accused of to verbose I decided not to present that data here. The atlas gives serving sizes as S,M,L with their carbs, proteins, fat and dietary fiber content along with calories. It does not have data on fructose content in fruits.
Important weight loss facts you must know
Will LCHF suit me ?
