How We Use Fruit To Burn Fat
Can Fruit Help Burn Fat?
Fructose is the sweetest of all-natural sugars. It is somewhat special compared to other sugars, studies show that it’s unique and could potentially make fructose a better option as a carb source by lowering the total amount of insulin secreted due to specific glucose transporters. Fruit could also be a better carbohydrate choice with humans with diabetes (pre, type-1, and type 2).
You can improve body composition and burn even more fat by incorporating fructose as a carbohydrate source by taking advantage of the glucose carriers responsible for fructose. Lower and more stable insulin levels will lead to less total body fat stored, and those Calories will have a higher propensity to be stored as glycogen or more muscle protein synthesis.
One study shows that meals high in fructose would result in lower leptin concentrations than meals containing the same amount of glucose, since leptin secretion is regulated by insulin-mediated glucose metabolism.
In the study, they collected blood samples every 30 min for 24 hours from 12 women on 2 randomized days, where the subjects consumed 3 isocaloric meals consisting of 55, 30 and 15% of total kcal from protein, carbohydrate, and fat, with 30% of kcal coming from either fructose or glucose as a carbohydrate source.
Insulin responses were 65%(+/-5%) lower during the Fructose containing meal compared to the glucose containing meals. They also concluded in their study that the fructose containing meal produced a less pronounced suppression of ghrelin, compared to the glucose containing meal.
This study is incredibly fascinating. So, we know that even though the subjects received the same kcal and % of macronutrients, the group that had fructose as a carbohydrate source instead of glucose had roughly a 65% decrease in insulin.
This means that even 2 identical meals, you can improve body composition by just changing carbohydrates to fructose. Lower insulin will get secreted with a fructose containing meal, which as we learned above in the insulin paragraph, will lead to the potential for more fat cells to be metabolized as energy.
The lower secretion of insulin will lower the amount of fat stored, and the Calories will have the potential to be stored as glycogen, and muscle protein synthesis.
Not only that, studies show that fruit can also be used as a way for those who struggle to get their meals down and don’t have a high appetite. Ghrelin, which is the hormone responsible for hunger, stimulates appetite, increases food intake and promotes fat storage.
Choosing fructose as a carbohydrate source will not suppress ghrelin as much as glucose, so fructose meals won’t satisfy hunger hormones, enabling you to consume more food throughout the day if you're looking to build mass.
In conclusion, eating fruit/fructose as a carbohydrate source could be a good idea for anyone trying to lower their body fat and improve their body composition, or trying to manage diseases such as diabetes.