# 3 - EXPANDING "SCD" > * WATCH THE FRUCTOSE!


If you or your child is overweight or obese, understand that your number one dietary enemy is fructose.

The health effects of fructose are now becoming quite well understood, and it is very clear that fructose is the leading culprit for our obesity epidemic.

That includes fructose in the form of high fructose corn syrup (HFCS) and other added sugars . . . which you have eliminated by following the SCD . . . and also natural fructose found in fruit and fruit juices.

As for fruit, although whole fruits contain synergistic factors that ameliorate much of the detrimental health effects of fructose, if you are overweight or are insulin resistant, you do need to carefully limit your fruit intake as well.

I believe most everyone needs to limit their fructose intake to 25 grams a day, but if you are overweight, diabetic, or have high blood pressure or high cholesterol, you'll want to limit your fructose intake even further -- to 15 grams a day, until your condition normalizes.

This chart can help you determine the fructose content of many common fruits.

Fruit

Serving Size

Grams of Fructose

Limes

1 medium

0

Lemons

1 medium

0.6

Cranberries

1 cup

0.7

Passion fruit

1 medium

0.9

Prune

1 medium

1.2

Apricot

1 medium

1.3

Guava

2 medium

2.2

Date (Deglet Noor style)

1 medium

2.6

Cantaloupe

1/8 of med. melon

2.8

Raspberries

1 cup

3.0

Clementine

1 medium

3.4

Kiwifruit

1 medium

3.4

Blackberries

1 cup

3.5

Star fruit

1 medium

3.6

Cherries, sweet

10

3.8

Strawberries

1 cup

3.8

Cherries, sour

1 cup

4.0

Pineapple

1 slice
(3.5" x .75")

4.0

Grapefruit, pink or red

1/2 medium

4.3

 

 

 

 

The higher your uric acid though, the more you need to limit or even avoid fructose until your uric acid level normalizes. For more information, please review this recent article.

In addition, please do not fall for the misconception that artificial sweeteners promote weight loss because they don't contain calories. Nothing could be further from the truth!

Taken from: www.mercola.com

 

In addition, the latest research shows that your uric acid levels can be used as an indicator of fructose toxicity. If you have a level of below 4 for men, or 3.5 for women, you probably are at a very low risk for fructose toxicity and can be more liberal with these limits.