Dr. Gary Fettke – ‘Is Fruit Good or Bad For You?’

Dr. Gary Fettke – ‘Is Fruit Good or Bad For You?’

August 2, 2019 100 By William Morgan


this is an honor to speak out in Australia once again yes am i coming out this year it hasn’t really been defined as to where I can on a can’t speak and that’s one of those questions but it’s also pretty awesome because this is the first time Belinda will be speaking at a conference and I’ll be sharing the stage with her and I can’t tell you that we’re you know I’m not doing this by myself we are partnership and we support each other and it’s an interesting journey I don’t know where the end point is but we’re on it so it’s fruit good or bad for you well as far as I can work out I can actually give you this presentation today as long as you realize it it’s not specific individual nutritional advice so we’ve been told forever about the benefits of fruit and I’d like to question that so just take it all with a pinch of salt this is just an opinion okay I am NOT going and I’m not going to demonize fruit but I’m certainly not going to glorify it so it’s fascinating when you look back and see how much propaganda is around the term fruit and I think sorry how come here we’ve chatted about this some time ago and I’ve borrowed some of her thoughts but she can’t be held blame for everything here look we’re losing the battle against lifestyle related disease we’re getting fatter and sicker because of what we eat we are losing the war and rapidly so obesity diabetes cardiovascular disease dementia cancer are crippling us as a society the enemy is in our battle is what we eat not what we do or what we don’t do the enemy I believe is processed food and I believe enemy number one is sugar added sugar and so where does fruit fit into that equation I don’t believe that fruit is nearly as good for you as we’ve been led to believe I was raised in a time when you would have and three of inch and that fruit was treat so who put the term fruit and vege in the same sentence when did that change I propose that our recommended intake of fruit is one of the greatest marketing campaigns in the last few decades the false advertising has been around not just in the last thirty years but since the beginning of time we continue to be fooled fooled by nature and fooled by the food industry so with the right information about food and particularly fruit you can make an informed choice it is fruit your friend or foe let’s explore that so look I went out on a food gathering mission recently looking for some fruit now found an orange you know back out it’s not a particularly good or great orange it’s not even very sweet but that’s all we could manage I found nothing in the local apple orchard I then made my way to my local supermarket okay what a surprise to find all of the fruit advertised as local and fresh so I wondered what unnatural process is our food industry have done to make that fruit maybe fruit is a processed food so let me first define fruit for this talk we’ll call it modern for it I don’t want to be comparing apples and oranges and I don’t want to be accused of cherry-picking my daughter I’m sorry okay so I propose that modern food is far from natural modern fruit is a sweet fruit that we see at our supermarket every day I’m not discussing fruit juices at any length today nor unconventional fruit that are more like vegetables avocado cucumber tomatoes even nuts can fall into the fruit category so where does fruit fit into our history well let’s start at the beginning of time let’s start with the original sin what did God try and tell us about fruit plucking that fruit off the tree turned us from immortal to mortal that piece of fruit was advertised by the snake to be better for us than it actually was so we continue to hear that advertising message fruit continues to be advertised as being better for us than it really is so what does the fruit want from us fruit wants us as animals to spread its seed when it’s right it’s survival depends on it it advertise advertises itself by bright colors being shiny and sweet to attract the wildlife fruit hasn’t yet worked out that we drop its seed in a ceramic toilet bowl have you noticed those chocolate wrappers advertising itself by bright colors being shiny and sweet to attract the human wildlife so what do we want as animals from the fruit nature we have scheduled diversity native animals wait for the sugar content to go up in the fruit we know that opossums will strip a tree bare in a night two nights before we want to pucker ourselves and they’ll turn that sugar into fat for winter scheduled obesity is there for us as animals at the time of Plenty it makes us hungry makes us gorge on more fruit to turn it into fat for the lean winter months fruit is there in is scheduled obesity it’s perfectly natural to eat fruit in certain to make us fat for window so a bit more history in 1865 a letter on corpulence was written by William Banting for the beasts and those who are inclined to be so avoid eating fruits of all kinds fresh and preserved move ahead to 1948 Raymond greens management of obesity chapter in the practice of endocrinology avoid carbohydrates well that’s a talk for another day avoid sugar to avoid more sugar and foods containing sugar bananas and grapes which would not have been locally available in England in 1948 so in the mid twentieth century we still had green grocers and selling us green vegetables all year round and only a bit of seasonal fruit so when did we bump up our year-round supply of fruit early food guides recommended vegetables and small amounts of seasonal fruit but no specific number in 1992 the food pyramid was made up by the American Department of Agriculture recommending five to nine servings per day of fruit and vegetables so where did that number come from strangely enough it appears to have just been made up Zoey Harkin thinks the concept comes from five fingers it’s certainly no science behind at all so in 1991 the American cancel Cancer Institute looked at small studies showing some benefit of fruit and veg in cancer prevention and those studies were later shown to be related to socioeconomic benefit rather than fruit and vegetable intake they then met up with about 40 major players in the food industry and they decided to do a joint venture to promote fruit and vegetable intake to prevent cancer the five-a-day fruit and vegetable number was just made up at that California meeting the produce for Better Health Foundation was formed and off went the food industry with their marketing fruit and veg to prevent cancer it was well intentioned initially in 2005 the foundation switched partnerships to the Centers for Disease Control and Prevention fruit and veggies were now deemed good for all health rather than just cancer unfortunately there does not appear to be an actual research to support that decision the initial group set up the fruits and veggies more matters not-for-profit organization in 1991 for the people this group was formed to promote fruit and vegetable sales and they are now proudly financed by more than 300 fruit and vegetable businesses including Kellogg’s Nestle PepsiCo Monsanto and the who’s who of the food industry so 1991 that’s when we replaced meat and veg with fruit and veg the food industry has conveniently taken over the marketing for the Cancer Institute’s of the world and the Centers for Disease Control and it’s all to try and decrease cancer and poor health so did that work so here it is 1991 the epic cancer a nutrition study of more than 400,000 Europeans was commenced the results published in 2010 there was no conclusive evidence that fruit and vegetable intake at any amount did anything to cancer rates in the last 45 years we’ve actually increased our intake of fruit and vegetables as we’ve been advised however our health has deteriorated in the same timeframe again adversity diabetes cardiovascular disease dementia and cancer rates have all gone up modern disease is out of control now I realize that causes a multifactorial but certainly increasing our fruit intake hasn’t solved anything in society there’s an increasing awareness of the role of sugar in a wide variety of conditions modern disease is linked to our sugar consumption how much added sugar should we be having well the World Health Organization weighed in in 2015 recommending limits limiting adults to about 5 percent of total energy that’s about 25 grams that six teaspoons of sugar for an adult mild and less for women and children sugar is in most processed foods and it’s in those modern process sweet fruits fruits have a mixture of glucose and fructose fructose has been called fruit sugar that’s the natural source it’s also a marketing term to naturalize it away from sugar connotations glucose and fructose have the same number of carbon-hydrogen and glucose and oxygen atoms but a different configuration and certainly a different metabolism so let’s look at glucose quickly glucose is absorbed from the gut straight to the brain to the muscle under the influence of insulin a little bit a little bit goes to glycogen and any extra is stored as fat there’s only about 4 grams of glucose in the bloodstream at any point in time and anything more than one teaspoon goes towards fat storage under the influence of insulin what you do not use immediately gets stored as glycogen but mostly as fat each slice of bread has about 5 teaspoons of glucose of sugar mostly glucose and the excess and stored as fat well each apple has about the same 5 teaspoons of sugar as a mix of glucose and fructose again what we can’t use immediately the excess and stored as fat the other half of sugar is fructose some of you may have seen my talks on this in the past and this is an abbreviated bit on the metabolism which was only described in 2010 so effectively the metabolism and the understanding of fructose is brand-new it’s not in the textbooks and therefore virtually or literature prior to 2010 is obsolete and unfortunately most guidelines have been based on evidence that is on that is obsolete that’s a huge problem so fructose has a complex metabolism this is an image of a liver cell so we put fructose into the cell up in the top right hand corner small amount gets converted to glycogen just like in a winery fruit is made into alcohol there’s now a hard pathway that allows the liver to ferment the fructose too much glucose is associated with non-alcoholic fatty liver disease via excess fat storage fructose degradation ends up with the waste product of uric acid associated gout but more importantly uric acid affects nitric oxide nitric oxide is critical to maintaining our circulation and health and uric acid inhibits the production of nitric oxide three forms of nitric oxide there’s a neuronal one which maintains our brain blood supply there’s an endothelial one which acts as a vasodilator on our blood vessels and there’s an inducible form which is involved in our white cell mobility around the body uric acid inhibits the effect of nitric oxide and decreases blood supply to the brain is implicated in the causes of dementia and mental health without nitric oxide we lose the vaso dilatory effect and our blood pressure goes up we can end up with decreased white cell function poorer immunity higher infection rates and a possible role in cancer cell proliferation fructose is involved in the development of insulin resistance in muscle and the liver it’s a massive topic beyond this one today fructose also acts as a leptin inhibitor leptin there’s normally secreted by fat and there’s plenty on board and there’s an appetite suppressant so fructose inhibits that satiety contributing to hunger but also stimulates Grem grant ghrelin which will make your tummy Rumble and all of this drives hungry you heard a little bit about Grillin earlier today probably a major pathway in inflammation is de novo lipogenesis with fructose is converted into the bad cholesterol particles and Ken will probably have a me for that term we’re getting a bit later but it is the small dense lipoproteins that are troublesome ones and fructose is the major initiator of those so when you increase the fructose load you increase the small density lipoprotein production those small dense particles end up in every blood vessel wall in every organ of the body they become oxidized and then inflamed particularly under the effects of polyunsaturated oils this creates inflammation throughout the body we know the chronic inflammation is a significant factor in all modern disease so back to modern fruit but natural sugar from fruit is good for me really let’s look at the nutritional aspects of fruit so what is the actual nutrient value of fruit and how does that compare to other seasonal food so we look at antioxidants one of the vitamins minerals via the phytonutrients and the sugar content itself antioxidants are there to decrease the effects of oxidation to decrease inflammation that’s what they most determine so we can take it any oxidants or we could actually eat less sugar in polyunsaturated or on the first place and prevent that oxidation so fruits contain antioxidants and they’re certainly marketed as such so even if choice you can eat fruit or you could have a cup of coffee which has a significantly greater amount of antioxidant then fruit that coffee is nearly five times as much antioxidant value or here’s some good news for you dark chocolate comes in more effective at around the two millimolar level so it’s also advertised that fruit is rich in vitamins gram for gram the following foods have a greater concentration of vitamins than most fruits green leafy vegetables are rich in vitamin C and spinach has about five times the vitamin C of an apple and broccoli has about twenty times more vitamin A notice a theme of green vegetables creeping in fruit is not a great source of vitamin D but those greens are there again the same goes with vitamin E greens again in avocados and all vitamin D will end up in a fine much in either fruit or the vitamin k1 greens again vitamin k2 which is critical for calcium metabolism and a lot of work being done on that now is not found in fruits nor vegetables we’re told that fruit is rich in minerals gram for gram the following foods have a greater concentration of minerals than most fruits calcium notice those green leafy vegetables leafy greens are a good source of magnesium as well as avocado and potassium to be fair bananas do alright from potassium content but spinach has one and a half times the amount and the others are close avocado again and apples are very low iron green leafy vegetables sneak in not as much as meat but they certainly better than fruit it’s advertised that fruit is rich in fiber we need fiber don’t we and then again that’s a big topic in itself and but I’m not allowed to talk about it so it’s another topic for another day so gram for gram these foods have a greater concentration of fiber than most fruits again grief eating green leafy vegetables once again phytonutrients while it’s an interesting topic but nonetheless we’re supposed to have far learned nutrients mostly covered by vegetables and the green leafy ones and there are certainly phytonutrients found in Barry’s but a word of warning after three months of freezing you tend to will take away the phytonutrient benefit okay sugar let’s do some comparison coca-cola has about 10% sugar content it varies a bit from country to country apples are 10% sugar by weight I I’m sure the sugar will be absorbed slower but it is still sugar so the glycemic index may in fact be lower than coca-cola but the glycemic load is still the same bananas are higher around 12% sugar by weight and up to 21 percent depending on the ripeness avocado is down at 0.7% strawberries at around four point six percent and the fruit juices of the juices are the same as soft drink but without the fiber commercial dried fruit is just concentrated sugar and has the benefits of added chemicals so what do I think about the majority of modern fruit at the supermarket today well I think it’s just confectionary on a tree if it’s a sugar wrapped up in a shiny package it is low in nutrient value and there are far better alternatives around it a more seasonal but without the sugar there are those unconventional fruits that are fine and some berries that are low in fructose there’s plenty of nutrition at the green grocer so we should be grabbing our green vegetables all year round and our local food seasonally our fruit is no longer natural it’s been manipulated increasing the sugar content acts as a great preservative and decreasing the fiber improves shelf life and transport ability chemicals are used in agriculture from seed to harvest and beyond all fruit entering Tasmania is fumigated with methyl bromide a banned poison in many countries juicing fruit adds chemicals drying fruit has added chemicals and every step of the way something happens or so we can indulge in a sweet hit all year round in a most unseasonable fashion look I’m sorry to break the news fruit is not necessary every day you can actually get away without having fruit most of the year we that’s sort of what happened for a lot most of the last two million years understand that the sugar in the fruit will make you hungry fruit is there in nature to help you gorge on more fruit and whatever other food is available at the same time sugar is linked with obesity and inflammation it is linked with modern disease so if you have the right information you can make an informed choice for me it’s about having my fruit fresh it’s about knowing that it will make me crave another piece of fruit it will know that I’m having it from my environment and it’s about knowing that it will make me hungry for a few hours but it’s okay that piece of fruit is just doing its job it wants me to eat more to propagate it see and the food industry is just doing its job it wants me eight more the propagators profit so I do I think that fruit is bad for you well no but fruit is clearly not as good as its advertised to be the advertising is a bit less rotten whether or not it’s by mother nature or by the food industry that Apple with added chemicals was no good for Snow White and maybe God was trying to tell us something that piece of fruit hanging from the tree may seem irresistible in the short term but there are long-term consequences when we do something we are not meant to there are better alternatives to taking that confectionery off the tree so when you are next in the fruit and veggie section just remember it’s easier to fool people than to convince them they have been fooled thank you [Applause]