Fruits Aren't Always Healthy! A Quick Guide to "Fruit Truths, Fructose Traps, and Low-Sugar Options" for Hong Kong Residents

You may have heard of "five servings of fruits and vegetables a day" and "fruits contain Vitamin C. " But Dr. Eric Berg explains that modern fruits are extremely high in sugar, and their fructose metabolism is unique; excessive intake can damage the liver, cause obesity, and trigger insulin resistance . Here's a complete breakdown:

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🍎 Fruits vs. Vegetables: Nutritional Differences

project	Fruit characteristics	Vegetable characteristics
sugar	High ( 85% sugar)	Low (low glycemic index)
Vitamin C	high	Medium to High
Protein/Fat	Extremely low	Low in protein but high in fat-soluble nutrients
minerals	Extremely low in iron, zinc, calcium, B12 , and D.	It is rich in potassium, magnesium and trace elements.
fructose	High levels of certain substances are metabolized solely by the liver , which can easily lead to fatty liver disease.	Almost no fructose

👉 Fruits have low nutrient density → unsuitable as a primary source of nutrition

⚠️ The Hidden Dangers of Fructose

Metabolized solely by the liver → Heavy burden on the liver
Low glycemic index ≠ safe → difficulty suppressing ghrelin → increased appetite
Promotes cortisol secretion → indirectly increases insulin → increases fat accumulation
Insulin resistance leads to metabolic syndrome (hypertension, abdominal fat, high triglycerides).
Denovo lipogenesis → Non-alcoholic fatty liver disease ( NAFLD )

👉 Modern people consume as much as 85-100 grams of fructose daily , far exceeding the body's capacity.

🍓 Recommended low-sugar fruits (eat in moderation)

fruit	per 100 grams of sugar	Recommended intake
cranberries	Approximately 5 grams	Less than half a cup per day
blackberries	Approximately 5 grams	Less than half a cup per day
strawberry	Approximately 6 grams	Less than half a cup per day
blueberry	Approximately 12 grams	Occasionally a small amount
kiwi	Approximately 14 grams	High in Vitamin C but high in oxalate → Avoid if you have kidney stones

👉 Recommendation: Limit fruit intake to no more than one cup per day, prioritizing berries.

🧬 The relationship between fruits and diabetes/metabolic syndrome

Fructose metabolism → increased triglycerides → increased abdominal fat
Insulin resistance → Uncontrolled blood glucose → Progressive diabetes
The number of people with diabetes increased by 765% between 1935 and 1996 → This is related to a surge in fructose intake.
Modern fruits, through genetic modification , have higher sugar content and are more likely to cause disease.

✅ Recommended strategy

Replacing fruit with vegetables → Low sugar + High fiber + High minerals
If you want to eat fruit , choose berries and consume them in moderation.
Avoid fruit juice/dried fruit/high fructose corn syrup → the danger level is equivalent to soft drinks.
Combining a low-carb diet with intermittent fasting → stabilizes insulin levels and repairs liver function.

🧾 In conclusion: Don't assume that "fruit = natural health" anymore. Knowing how to eat right is the key to true health.

Starting today, a low-sugar fruit consumption habit, a targeted fructose control strategy, and a liver-based metabolic repair program will lay a solid foundation for your body!

Don't be trapped by the myth that "fruit = unlimited eating." True health comes from knowing how to eat correctly, control your intake, and cultivate healthy habits! 💪🍓🧬