Microblog: Meat + Fruit — How Much Fructose Is Safe with High Fat?

I get a lot of questions about a meat-based diet and fruit. Is fruit okay to eat on a meat-based diet? How much fruit? When to eat fruit? What fruits are least toxic?

🎙I answer some of these questions in this month’s Community Q&A.

🍎Just like with a lot of things in nutrition, fruit consumption will depend on your specific needs. Your metabolic health, activity level, age, relationship with food and even history with liver health and gout with affect the answer.

📖Fructose is one reason why fruits may not be ideal. In one study (J. of Clinical Investigations), during a 10 week period, the participants consumed either fructose or glucose sweetened drinks that accounted for 25% of their daily calories.

⚠️The fructose group had higher small dense LDL, oxidized LDL and cholesterol. The fructose participants also produced more body fat and visceral fat (fat associated with inflammation).

⚠️The fructose group also had significantly higher insulin resistance (10.2% insulin from pancreas with fructose group vs 2.9% with the glucose group). The difference was found greater in women.

🧃Yes, this study was on fructose drinks and not fruit. But fruit is more fructose than glucose (and depends on the specific fruit).