Written on Wednesday, November 5th, 2008 by Miroslav Nikolov
Another argument against fructose
In this article I want to meet you with another John Parrillo’s argument against fructose. I showed you his weight loss nutrition concerns and experiments in “Argument against fructose”.
May be you still love fruits. My intention is not to convince you to hate them or exclude from your diet, but to be careful and to know the whole truth about fruits and fructose. You can take this article as informative or as provoking, but remember that its purpose is to help you make your own conclusions.
Fructose and science argument against it.
John Parrillo says: “From metabolic point of view the problem with fructose in fruits is that it skirts the control, which decides if the sugar in the foods is going to be stored as glycogen or fats.”
Complex carbohydrates like rice, potatoes or oatmeal porridge are preferred sources of glycogen until it is filled up. Fructose, on the other hand, turns directly into fats in the liver and using circulation of the blood goes to the fatty cells to be stored there. This means that thanks to the blood you receive one portion of fats!
But bad things don’t stop here. The rest of the fructose processes into liver glycogen. It sounds good, but in theory. If the glycogen stores are already full, the liver processes the rest fructose directly into fats. Therefore fructose fills liver glycogen not muscle glycogen and switches liver in mode to store fats – exactly what you don’t want.
Some liver glycogen is necessary to keep the blood sugar level constant, but when its sores in the liver are full, carbohydrates go to the fat depots, not in muscle cells as muscle glycogen.
What type of carbohydrates then?
So, one of the methods to fill glycogen efficient is to take the right type of carbohydrates (see more about them - “Good foods, bad foods and carbohydrates enemies“). Natural starch carbohydrates like potatoes, cereals, corn and dried beans work much better than simple sugars like fructose. Meal, rich in starch carbohydrates delivers up to 48 hours more glycogen in the muscles than simple sugars.
Therefore by eating fructose you won’t store as much as possible glycogen than you will by eating starch carbohydrates.
What this means?
First: Next training of yours won’t be so productive and long, because you won’t have enough glycogen and will not be able to restore so easily. With carbohydrates I mentioned you will be able to do all these things, but you also will have fewer fats, because your body will use carbohydrates more efficiently.
The verdict.
It is obvious that fructose is the worst carbohydrate source.
But there are so many products with it in them – what to do?
- Choose products with no or less fructose, which is on 3rd, 4th or even lower place in the product’s content. Bad thing is that many supplements, especially food bars count on it, because it is cheap.
- One of the best nutrasweets it is worth to search for is rice dextrin – short chain glucose polymer - based from rice. It gives you the fast energy you are searching for from food bar, but without fructose.
The only one thing, which gives you more fats than fructose is fat itself (some of the fats are healthy and even help you to lose weight - “Vegetable vs animal fats: Start a weight loss battle“). Get use to think about fruits as nature candy, what they actually are. Have you ever heard about man with great body made by eating candies? Sugar and fats are natural products, but this doesn’t mean they will help you lose more weight or gain only muscles.
In this final part you know the whole opinion of John Parrillo. May be he is too radical. May be you don’t like what he says. Anyway I think that some of his arguments are scientifically proven and correct.
Who is John Parrillo: Nutrition and training expert John Parrillo has been on the cutting edge of bodybuilding for over two decades. His unique ideas have been hailed as “nothing short of revolutionary” by the bodybuilding press. His nutritional products are used by champion bodybuilders and strength athletes worldwide; his innovative approach to building muscle and stripping fat is widely utilized and copied - imitation being the sincerest form of flattery.
Do you agree with him? Do you think fructose is so bad? I mean almost everyone forbids you to eat sugar and processed foods and now forbid you to eat fruits too.
Where is my bat?
Used tags: argument, carbohydrates, fats, fructose, fruits, glycogen, nutrition, sugar, weight loss, Weight loss nutrition
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