Fruit or chocolate for desert.
(Asked by a client) Which is going to help me lose more weight. I presume fruit however there is so much confusion over fructose consumption and if the difference is minor i would rather eat chocolate in smaller amounts?
It is the amount of carbohydrates that really counts.
An example -
1 banana may equal 35g of carbohydrates which will mostly be fructose.
Your brain and muscles reject this energy source so it must be stored in your liver or fat cells.
If you have already consumed say 50-80g of carbohydrates from rice or other sources then there is no room left for your fruit after your carb meal.
If you are it prior to your carb meal (unlikely as most people use fruit as a desert) the you simply use up space in your liver and the carbs from the actual carb meal (glucose not fructose) will then go to your muscles rather than fat cells (if room is available).
Now compare this to standard sugar sweets -
A small piece of chocolate may have the same amount of carbohydrates as the banana.
If this was the case half of the sugar content is actually fructose anyway so 17.5g of the estimated 35g of carbs will also store at fat.
Now this is the important equation -
If your liver was full in both circumstances then which is better, the chocolate or fruit?
Most would argue that the fruit has vitamins and minerals as well as fiber however if you are taking a decent multi then this won't really matter to you and the chocolate also has some very good health benefits that can change feelings and mood.
The fat in the chocolate may also help with further cravings and keep you fuller for longer avoiding a second serve of sweets or a larger serve of fruit.
This is the way I would calculate it in a science point of view -
1. Firstly look at how much you would actually consume first.
2. Then note the carbohydrate quantity of each (a simple internet search such as Google will let you know)
3. Then note the fat quantity of each (fruit is zero).
4. Then assume that your liver is full so calculate the amount of fructose in each meal (50% of sugar is fructose).
(It is unlikely that your muscles will be full on most days of the week except on a Sunday night so the glucose will unlikely turn into fat however it will use up some of your carb quota which is important to also note)
6. Finally add the fat quantity to the fructose quantity for each as both will likely be stored as fat.
Now you know which is better for fat loss.
It all obviously comes down to size and preference.
Yes, the fat and sugar is better for metabolism as both fat and the glucose part of the sugar stimulates thyroid metabolism but you may also consume a better fat in oil and glucose in wheat, rice or vegetables.