I often get asked about the role of fruit in diet and its effect on the skin because of it containing sugar. I talk to many clients and friends about the ills of too much sugar in the diet, so naturally these questions come up quite a bit.
The first thing to understand is there's a BIG difference between refined sugar from sugar cane like you find used in cakes, candies, and your sugar bowl, and the natural sugar found in most fruits. The fructose (sugar) found in fruit does not spike blood sugar like refined white sugar does.
I myself try to keep sugar pretty much out of my diet because it played such a significant role in my skin problems in the past. It's not that I don't like (or occasionally have) that piece of cake or that cookie, especially this time of year, but it does not take much to remind me of sugars potential impact on skin health and mood.
What Too Much Sugar Does To Most People
This year some friends had a holiday cookie and candy making night that I attended. The ladies baked and the guys watched some football and tried out the cookies and candies being produced in the kitchen. They all know I do not eat much refined sugar and so I was asked to only taste small portions of some of the new recipes they were putting together.
However, there were many "new" offerings and soon all the small portions added up I and I found myself getting sick from so much sugar I was consuming. To top it off I woke up with a nice big zit on my cheek the next morning. I should have known better.
As I work with clients on health issues like persistent acne and weight loss, too much sugar is almost always implicated as one of the main factors causing trouble. This is even with so much media focus on health problems related to too much sugar in the diet.
In fact, the famous Dr. Mehmet Oz tells us "The average person consumes 150 pounds of sugar per year–compared to just 7 ½ pounds consumed on average in the year 1700. That's 20 times as much!" Obviously, with obesity and diabetes rates soaring in the United States and other countries sugar is a major problem.
What About Fruit Then?
Fruit has fructose sugar in it. It also has fiber, vitamins, and nutrients you and your skin needs to be healthy. Humans have been eating some kind of fruit in the diet since the beginning of our recorded history. Some sugar in the diet is necessary for proper body function and energy. Sugar in its natural form, from natural sources, and is good for you.
The American Heart Association states that men should not consume more than 9 tbsp. of sugar in a day. This measurement of sugar equates to a recommended limit of 45 g of sugar per day for men. The AHA also advises women to limit their intake of sugar to 6 tbsp. of sugar each day. This translates to a daily recommended limit of 30 g of sugar.
The website Livestrong.com has a whole range of articles on sugar intake you might find helpful. Read more here:
Read More At Livestrong.com
I myself keep things like pears, blueberries, dried cranberry's, and dates on hand for when I want something sweet. I eat some fruit especially citrus, everyday. I also use alternative sweeteners like Truvia the natural sweetener made from the Stevia plant since the body is not affected by it since it is a natural plant extract.
Does fruit cause skin problems? The short answer is no. But too much sugar does, so like everything moderation is key. That said, how much fruit should you incorporate in your diet so you can satisfy your sweet tooth and have healthy weight and skin?
According to the Dietary Guidelines for Americans, 2 cups of fruit daily is recommended if you are a male age 14 or older. For adult women, the recommendation is 2 cups of fruit daily from age 19 through 30 and 1 1/2 cups after age 30. Read more here:
Read More At Livestrong.com
List Of Fruits With Sugar Content From Lowest To Highest
To help you identify fruits with the least and the most fructose (sugar) in them I am giving you a quick list here. This will help you make better choices when adding fruit to your diet.
Fruits Lowest in Sugar
Lemon and Lime
Fruits Low-to-Medium in Sugar
Apricots (fresh, not dried)
Fruits with Medium-High Sugar Content
Fruits Highest in Sugar
Dried fruit (raisins, dried apricots, prunes)
I really hope this post helps you lower the sugar intake in your diet and therefore, get better results with your skin.
Wishing you a healthy and joyous day,
"Inspiring Healthy Choices For Better Living."