Fruit sugar hurts the liver, can sweet fruits be eaten?

The sweet and sour fruits are a good food that is worth recommending.

But a while ago, a saying came out: eating fruits will hurt the liver.The reason is that fruits have fructose, and fructose can hurt the liver.

For example, on a community platform, a "What will happen to eat fruits every day?""After quoting a large number of literature, it comes to conclusion that fatty liver.

Picture source: a community platform

This seems to be very reasonable, so that many people stay away from the fruit, and even make the fruit sugar in the fruits compared to making drunk wines that do not drink, and eat fruit for a long time = fatty liver.

It seems that the fruit suddenly became a sin …

Picture source: social networking site

Fructose is not good for the liver, there is indeed research, we have written;

There is fructose in the fruit, which is also correct. We have also said;

Don’t eat fruits as rice, it’s okay, we also support it.

However, the conclusion of "long -term eating fruit will be fatty liver" is leaving a big spectrum!

On the contrary, a lot of studies have shown that eating fruits normally (refers to about half a catty every day), which not only prevent fatty liver, but also help reduce many health risks such as cancer and chronic diseases.

Just don’t show up a few pounds a day, just eat fruit as rice!

Then why does the correct theory derived the error view?Where is the problems of these bloggers?

The reason is simple, because … eating fruit ≠ can eat fruit sugar directly.

Reasons 1: Fruit fruit sugar content is not high

It’s sad to eat normally

As a common nutritional ingredient, fructose can be absorbed and metabolized in the human body.

The so -called "harm of sugar" refers to eating and eating too much for a long time, exceeding the limit of metabolism and bringing healthy risks.

In the "Guidelines for Adults and Children’s Sugar intake" newly formulated by the World Health Organization, adults and children’s free sugar intake should be reduced to less than 10% of the total intake, that is, within 50g; the Chinese dietary guide given by the Chinese dietary guideThe number is: less than 50g per day, preferably less than 25g [1].

The free sugar here includes glucose, galactose, fructose, sucrose, maltose, white sugar, seaweed sugar, cotton sugar, brown sugar, brown sugar, caramel, maple sugar, rock sugar, as well as honey, syrup, fruit juice and juice concentrationLiquid, vulgar, etc.

For extreme deduction, if the ingested free sugar is all fructose, with 25g as a fructoscope in the red line.

If you want to eat 25g of fruit sugar by eating fruits, it is equivalent to eating a lot of fruits every day- [2]

This is because although there are fructose in the fruit, the amount is not much.The sugar content of common fruits is about 10%to 15%. Among them, there are many kinds of sugar such as glucose, fructose, and sucrose. Fructose usually only accounts for 2%to 5%of the fruits, and only a small part will reach more than 8%.

In other words, according to the recommendation in the "Chinese Resident Diet Guidelines", you should eat 200-350 g fruits every day without worrying about the oversupply of fructose.

We say that fructose hurts the liver, and we must be alert to a large amount of sugar added to various processing foods.

For example, sweet beverages add a large amount of "high -fruit lava syrup", which metabolizes fruit sugar in the body; common sucrose (white sugar) can also produce fructose after digestion.

Still use 25g of sugar as the daily red line. If you drink drinks, it is equivalent to-

In the hot afternoon, you murmured and poured a bottle of ice cola, and you took nearly 50g of sugar, half of which were fructose, reaching the red line of daily sugar intake.If you have a few more desserts, biscuits, chocolates and other snacks … properly exceed the standard.

Obviously it is a problem with drinking snacks, but it is shaken to the fruit. This pot of fruit is not back.

Reason two: Fruit is rich in dietary fiber

The release speed of fructose slows down

Add sugar in drinking desserts, and one point is different from fruits: digestion and absorption speed.

Eating the same fruit sugar, if you consume a lot at one time and a lot, it is easy to exceed the treatment ability of the liver, inducing fatty acid accumulation in the liver; but if it is slower, the impact on the liver is small.

You need to chew fruit. A big apple can take ten minutes. Two oranges can also be eaten in the afternoon. There is not much to enter the body each time; and the fruits also contain substances such as cellulose and plant nutrients.It releases a bit slower and has a small attack on the liver.

And sugar -containing drinks not only have higher fructose content, but the gurgling gurgling drinks, and a large amount of fructose quickly enters the body through the small intestine, and is a fierce attack on the liver!

Some researchers have prepared the same amount of fruit sugar and found 2 groups of mice for experiments [3]:

● The first group: eat a lot of fruit sugar at one time, just like drinking sugar -containing drinks;

● The second group: Fruit sugar is divided into 4 copies, feeding every 15 minutes, just like eating fruits.

It was found that although the total amount of fructose was the same, the first group of mice’s liver and door vein (food nutrients were absorbed by the small intestine and entered the liver), and more fructose and metabolites were piled up.

This means that if you consume a lot of fructose in a short time, more fructose will be squeezed into the liver, which is more likely to induce the production of fatty liver.

Simply put, that is:

In the second group of mice, fructose was more metabolized in the small intestine.Experimental staff detected more fructose metabolites in the small intestine, where many fructose is metabolized here as the more friendly glucose and lactose that are more friendly to the human body.

There are less fructose overflowing to the liver, and the liver suffers less damage. In short, it is:

Have fatty liver monsters?

This pot, fruit is not back.

Reason three: What is more powerful is

Fruit can also prevent fatty liver

Fatty liver is a lifestyle disease.When a person finds a fatty liver, it means that a certain behavior in his life may secretly pile up fat in the liver.

In addition to the common problems such as drinking, obesity, exercise, etc., what other factors will affect the formation of fatty liver?

A study was included in 24 studies. After conducting a fack of analysis, it concluded that those who got fatty liver have a lot of drinks and a lot of red meat, but they eat less fruits [4]!

In other words, eating fruits normally not only does not induce fatty liver, but can prevent fatty liver, which is a protective factor!

When you eat fruit, you will not only eat fruit sugar, but also eat a lot of good things that are good for the liver.Such as lutehanol, catechin, vitamin C, and other antioxidants [5].

For those who have already obtained fatty liver, doctors recommend healthy diet plans to help lose weight and improve insulin resistance in the body. These schemes have no exception, including coarse grains, meat egg milk, vegetables, unsaturated fats, nuts, nuts, nuts, Fruit -Yes, and fruit.

In "Chinese Resident Dietary Guidelines (2023)", the intake of fruits has made very scientific recommendations: "Healthy adults eat fruits every day, intake 200 ~ 350 grams of fresh fruits per day, and fruit juice cannot replace fresh fruit."

But the reality is that the current amount of fruits of most Chinese people is far from reaching the recommendation value, that is, most people have not eaten fresh fruits enough.

Fruit sugar hurts the liver. What is really vigilant is processed foods containing a large amount of fructose and sucrose, such as bottle juice, drinks, cakes, desserts, etc., instead of accidentally killing fruits.

In addition to the fruits of lying on the gun, there are also various food rumors in each family group: celery lower blood pressure, fungus blood lipids, skewers high blood lipids, seafood gout … These are unreliable!

The core of a healthy diet is "balanced amount", not a certain food or a certain ingredient.

But many people still believe and practice these unreliable information, especially the elders who pay attention to health at home.

Hope that these unreliable health information, don’t deceive more people.

Hope that we and our family members and friends can have a scientific and correct eating concept:

Eat well, and do not need to mistake the fruit because of worrying about the problem of fatty liver.

Experts of this article review expert


[1] ABASE for Standard Reference Release 28 [3] https: // Sharing_token = 5vjeozkntvtivqISOALGN0JAJWEL9ZOTVOCSMEDDDDDDDDDDDDDDDDDDDDDDD RX_I3ABJXCLMJIRIQNTJRY7YG53TQ_M5NXXS53H2OFV7C1BOMY7RowqdslCX_XFUOBRJ93VUQYMMCXV5GMSX6CU2NB5W0K%3D [4] HE K, LI Y, Guo X, Guo X, Guo X, Guo X, Guo X, Guo X, Guo X, Guo X Zhong l, tang s. Food Groups and the likelihood ofNon-Alcoholic Fatty Liver Disease: A Systematic Review and Meta-Analysis. < . PMID: 32138796; PMCID: PMC7512147[5] Jensen T, Abdelmalek Mf, Sullivan S, Nadeau KJ, Green M, Roncal C, Nakagawa T, Kuwabara M, Sato Y, KANG DH, TLAN DR, Sanchez-Lozada Lg, Rosen HR, LANASPA MA , Diehl AM, Johnson RJ. FRUCTOSE and SUGAR: A Major Mediator of Non-Alcoholic Fatty Liver Disease. J hepatol. 2018 may; 68 (5): 1063-1075. Doi: 10.1016/J.JHEP.2018. 19. EPUB 2018 Feb 2. PMID: 29408694; PMCID: PMC5893377.


Planning: Xiao B | Produced: Feidi | Illustration: Zhuang Zhuang

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