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OptimizeMe Nutrition

on Fructose, Fruit, and Sugar

The Consistency Project
The Consistency Project
on Fructose, Fruit, and Sugar

The soundbyte summary: “Cutting back on sugar consumption for the mainstream is remarkably effective. But any concept taken to an extreme is incorrect.”

Topics include:
• Defining “sugar” and understanding the biochemistry including high-fructose corn syrup
• Understanding how we eat sugar and dose
• Does the liver convert fructose to fat?
• Association studies between fruit consumption and health
• Diet trends of calories, carbohydrates, fruit, and fructose consumption
• Randomized controlled trials with fructose
• Theoretical maximum of healthy fruit consumption (how much fruit is too much?)

Referenced articles
Guyenet, S. 2019. Fresh fruit randomized controlled trials
Jang et al., 2018. Fructose is converted to glucose by the small intestine before it reaches the liver
Marriott et al., 2009. Dietary estimates of fructose 1977 – 2004
Semnani-Azad et al., 2020. Fruit versus soda (and juice) association study.
Sievenpiper et al., 2013. Controlled feeding trials with fructose
Sun and Empie, 2012. Fructose tracer studies.

Referenced Podcasts

On the 3 Pillars of Nutrition Driving 90% of Success
On the Right Amount of Daily Added Sugar

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