Fruit: Replenishing the Liver, Fueling Muscles, Turning to Fat?

By | April 23, 2005

So do you really want to say Fruit is okay when losing fat? Let’s get the facts straight. Yes, you CAN get ripped eating fruit. A lot of it.

I ate a ton of fruit and managed to get ripped. I challenge the people here who avoid fruit to give a reasonable explanation why.

I’ll take a stab at the logic some people have tried.

1. Fruit is a simple sugar. So avoid it.

So I ask: Why are simple sugars bad?

2. Simple sugars are digested rapidly and are more likely to be stored as fat.

Sounds logical, but that information is about 20 years outdated. The fact is, the glycemic index of many fruits is rather low – less than oatmeal and baked potatoes, which many people do not hesitate to eat on a cutting diet. A lot of fruit is made primarily of fructose, which is a special sugar because it is not the body’s preferred method of using sugar. In order to be utilized, it must be converted, which is a metabolically taxing process. So the end result is that blood sugar only rises slightly.

Furthermore, if you understand the liver’s role, you can time your fruit consumption to your advantage. The liver regulates blood sugar and stores it’s own in case the levels get too low. By morning, the liver is virtually depleted. It’s preferred method for replenishing its reserves is fructose, so fruit in the morning can allow you to replenish your liver glycogen and allow the carbohydrates you have throughout the remainder of the day to go to muscle.

I have worked with plenty of people who eat a ton of fruit and are happily ripped and shredded. Beverly International has produced some of the top amateur and competitive bodybuilders out there – they have literally thousands of competitors they’ve designed diets for who have brought home hardware from competitions, and many of those menu plans include portions of fruit right up to the stage.

You’ll have to try it for yourself. Some people are more sensitive and may have to eliminate it, I don’t doubt that. The majority of people I have worked with who had an aversion to fruit, however, just read articles and heard statements based on the outdated notion that it makes sense to consider simple and complex carbs. The same people who avoid fruit because it has simple sugars are fine with shakes that list zero sugar on the label, when in fact the major ingredient is maltodextrin. Maltodextrin, while technically not a sugar because it is a complex chain of molecules, digests more rapidly than table sugar and will cause a more significant rise in blood sugar than almost any other carbohydrate!

So … if there is a logical reason beyond the old-fashioned notion that fruits are simple sugars, I’m definitely all ears!