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Yes people lose weight when in calorie deficit, in spite of eating fructose. No one ever said they didn’t. The question has always been how much fructose should people who are not on a calorie deficient regime have per day. The American heart association is saying 6 teaspoons /day for women 9 for men.
That’s funny that I never see you correct anyone when people like to take the mickey out of professionals who claim that calories do matter in weight loss? Picking your battles or just not wanting to rock the boat amongst your fructose-fearing colleagues? The American Heart Association says that the sugar intake is purely as a percentage of discretionary calories NOT because of fructose (as evidence by the one young active male who’s allowance is 18tsp in the document). See table 5 page 1016 – http://circ.ahajournals.org/content/120/11/1011.full.pdf Despite the fact that you and David Gillespie are corrected on this constantly, you… Read more »
At a recent sugar symposia and number of the experts also spoke about the difference between rats in humans, not just in terms of metabolism but also in terms of addiction models. All of the links to the videos can be found at the end of this article –
It is also interesting to note how poorly Dr Robert Lustig does when grilled by colleagues vs reporters or interviewers on youtube!
Thanks for the comment and link, David. Yeah, Dr. Lustig doesn’t do too well when his feet are put to the fire!
Matter of opinion, I thought he did well.
As a fructophobe who believes the science supports your position, you would say that – despite the fact people shot down his addiction model in humans, figures on de novo lipogenesis in humans and showed that rats didn’t crave fructose vs glucose among other things! The fact that his conclusions are preliminary and aren’t supported by the evidence came through loud and clear – but then again – you are just trying to justify your personal experience and give the impression that it is evidence-based!
Thanks again for dispeling another myth, coz ppl like dr. mercolo goes crazy about fructose telling even to avoid fruits, which is such a fallacy
Great article once again.
My only suggestion for this blog would be to make your links “open in new window” so we can click on them and have them for reference and not have to navigate away from your site. Another nice thing is having your references linkable in the same fashion.
Thanks again for a good article and essentially a free class.
Hi, Derek,
I always make external links “open in new window.” If there are some links where I neglected to do that, let me know where they are and I will fix them.
Fructose causes minimal insulin secretion. Even if fructose consumption were high enough to elevate fat synthesis, a lack of insulin would probably result in increased fat oxidation. Assuming a calorie deficit, it all evens itself out at the end of the day.
Excellent article like always, JK. I particularly enjoyed it. I don’t understand why wannabebig wouldn’t want to publish it.
Thanks, Josh!
Very informative. I have a question though, how does this relate to acute fructose consumption. I’m sure that you’re familiar with Martin Berkhan and his LeanGains protocol. In that protocol, despite eating roughly maintenance calories, the way it’s structured means that some large meals would technically put the body into a temporary state of caloric surplus. Looking at the way some people structure their diets using Leangains, I would definitely say that some of them are getting 60g of fructose in a single meal alone. This doesn’t seem unreasonable, especially since 4 apples ≈ 500kcal which would deliver >60g of… Read more »
One of the problems with a lot of the rodent studies on fructose is that de novo lipogenesis is a major pathway for fat storage in the rat, while it is not in humans. According to Jequier’s summary even when DNL rates are increased significantly it doesn’t amount to more than a few grams and these fatty acids are subsequently oxidized. I also came across this very interesting study that demonstrated how carb excesses are “wasted” by lipid futile cycling, I blogged on this twice: Fat futile cycling from carb excess, Fat futile cycling from carb excess – more layperson… Read more »
No, haven’t posted it yet. I lost the draft for the post so I will need to redraft it.
Interesting that the threshold for fructose that would be converted to fat is around 60-100 grams. I don’t think that consuming fructose more than that will also impair fat loss. Here’s a paper which concludes that excess fructose would not cause fat gain: http://www.ncbi.nlm.nih.gov/pubmed/42537 The control of lipogenesis by dietary linoleic acid and its influence on the deposition of fat. Jeffcoat R, Roberts PA, James AT. The replacement of dietary starch by sucrose results in an increase in hepatic lipogenesis in the rat. When corn oil (4% by weight or 9% of the energy content of the diet) was included… Read more »
Luming,
Thanks for the reference to that paper!