Eating fruit made me gain weight?... Misconceptions and truths about fruit and obesity

◆ Does the sweetness of fruit, 'fructose,' really cause weight gain?

Fruits contain fructose, which imparts sweetness. There are research findings indicating that consuming large amounts of fructose can increase blood triglyceride levels, obesity, and the risk of diabetes. The suggestion that eating a lot of fruit can lead to weight gain likely originates from this. However, according to studies on fructose intake and body weight, when fructose is consumed as a substitute for other carbohydrates based on total calorie intake, there was no increase in body weight.

On the other hand, when additional fructose was consumed without reducing other calories, weight increased. Ultimately, the weight gain was due to the total calorie intake increasing from the added fructose. Despite other factors being more influential, fruits may feel unfairly blamed as the 'cause of obesity.'

◆ Is the fruit intake of Koreans insufficient?

The average fruit intake in our country is 191g, which falls far short of the World Health Organization (WHO) recommended amount of 400g. The Korean Nutrition Society's recommended intake for ages 19 to 29 is between 200g and 600g. Instead of worrying about obesity, it is actually a situation where you should eat more. To regulate your condition, it is good to move your body frequently and eat enough fruit. Consuming greasy foods high in animal fats and fast food while reducing fruit intake is not good for health.

◆ Fruits, a representative food for cancer prevention

Fruits, along with vegetables, are considered representative foods for cancer prevention. They contain various nutrients such as vitamins and dietary fiber, which help prevent colon cancer, breast cancer, and others. Our country's cancer prevention guidelines also recommend eating enough vegetables and fruits. Additionally, when eating greasy foods, pairing them with apples or pears can help soothe an upset stomach and prevent constipation. This is because the high dietary fiber content in fruits promotes intestinal movement and aids in bowel movements.

Eating more fruit reduces mortality rates

Let's examine the correlation between fruit and vegetable intake and mortality rates from cancer and cardiovascular diseases based on a research team from University College London in the UK. Consuming more than 560g, which is 1.4 times the WHO's daily recommended amount (400g), reduced mortality by approximately 42%. Intake of 400g to 560g resulted in a 36% reduction, 240g to 400g showed a 29% decrease, and 80g to 240g led to a 14% reduction in mortality. The fresher the produce, the more effective it was. However, canned fruits with high sugar content were found to increase mortality rates by 17%.

Diabetes patients should be cautious with fruits

Diabetes patients who need to be cautious about blood sugar levels can also eat fruit. The Korean Diabetes Association generally recommends consuming fruit 1 to 2 times a day in amounts of about one exchange unit (50 kcal) per serving, based on prescribed calorie intake for blood sugar control. For example, fruits with high sugar content and low water content, like bananas, have an exchange amount of 50g, whereas fruits with relatively lower sugar content and higher water content, like tomatoes, have an exchange amount of 350g. Diabetes patients should appropriately regulate fruit intake through professional consultation.