230. Is fruit juice healthy?

Aug 29, 2023

This podcast explores the controversial topic of fruit juice and argues in favor of including it in a diet. They address concerns about glucose spikes, insulin resistance, and the benefits of carbohydrates, discussing studies on fruit juice and its impact on cardiovascular health, antioxidant status, and cognitive function. The podcast also explores the role of carbohydrates in hormonal health, libido, and sleep, and challenges misconceptions about blood glucose spikes and weight gain/diabetes.

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INSIGHT

Carbs Lower Fasting Glucose

Paul Saladino MD explains fasting glucose often runs higher on zero-carb diets and falls after reintroducing carbohydrates.
He calls the fasting rise a physiologic insulin resistance that spares glucose for essential tissues.

INSIGHT

Insulin Protects Muscle And Electrolytes

Paul Saladino MD highlights insulin as an anti-catabolic signal that preserves muscle.
He adds insulin signaling supports renal electrolyte resorption and antioxidant systems like glutathione.

ADVICE

Fix Fruit Sensitivity By Treating The Gut

Paul Saladino MD says intolerance to fruit or honey often signals gut dysbiosis rather than an intrinsic problem with fruit.
He recommends using raw or fermented raw dairy to help restore tolerance gradually.

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This week’s podcast covers the controversial topic of fruit juice. Paul makes an argument for why you should include fruit juice in your diet without fearing glucose spikes or carb overload. He explains the benefits of carbohydrates in one’s diet in the form of fruit, honey, and fruit juice.

00:06:00 Paul’s food & autoimmune journey

00:12:00 Carbohydrates & insulin resistance/fasting glucose

00:19:05 Benefits of including carbohydrates in your diet

00:23:20 Should obese people or people with diabetes consume carbohydrates?

00:26:50 Sugar addiction & gut dysbiosis

00:31:50 Do blood sugar spikes increase glycation?

00:38:05 Research on different kinds of fruit juice

00:56:00 Why not to fear blood sugar spikes and blood glucose levels

01:00:00 Thoughts on NAFLD

References:

There are NO hidden dangers in fruit and honey: https://www.youtube.com/watch?v=dm9-DDoSqhM

Effect of rice diet on diabetes mellitus associated with vascular disease: https://pubmed.ncbi.nlm.nih.gov/13591100/

Supplemental Watermelon Juice Attenuates Acute Hyperglycemia-Induced Macro-and Microvascular Dysfunction in Healthy Adults: https://pubmed.ncbi.nlm.nih.gov/34510203/

The Effect of Watermelon Juice Supplementation on Heart Rate Variability and Metabolic Response during an Oral Glucose Challenge: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9967111/

Watermelon Juice: a Novel Functional Food to Increase Circulating Lycopene in Older Adult Women: https://pubmed.ncbi.nlm.nih.gov/30756297/

Effects of red orange juice intake on endothelial function and inflammatory markers in adult subjects with increased cardiovascular risk: https://pubmed.ncbi.nlm.nih.gov/22492368/

Drinking orange juice increases total antioxidant status and decreases lipid peroxidation in adults: https://pubmed.ncbi.nlm.nih.gov/24476220/

Effect of orange juice intake on vitamin C concentrations and biomarkers of antioxidant status in humans: https://pubmed.ncbi.nlm.nih.gov/12936929/

Effects of Tart Cherry Juice on Biomarkers of Inflammation and Oxidative Stress in Older Adults: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6413159/

Concord grape juice supplementation improves memory function in older adults with mild cognitive impairment: https://pubmed.ncbi.nlm.nih.gov/20028599/

Commercial Grape Juices Inhibit the in Vitro Oxidation of Human Low-Density Lipoproteins: https://pubs.acs.org/doi/abs/10.1021/jf9707952

Grape juice but not orange or grapefruit juice inhibits human platelet aggregation: https://pubmed.ncbi.nlm.nih.gov/10613766/

Purple grape juice improves endothelial function and reduces the susceptibility of LDL cholesterol to oxidation in patients with coronary artery disease: https://pubmed.ncbi.nlm.nih.gov/10477529/

The effects of pomegranate juice consumption on blood pressure and cardiovascular health: https://pubmed.ncbi.nlm.nih.gov/21457902/

Pomegranate juice: a heart-healthy fruit juice: https://pubmed.ncbi.nlm.nih.gov/19146506/

Anthocyanin/polyphenolic-rich fruit juice reduces oxidative cell damage in an intervention study with patients on hemodialysis: https://pubmed.ncbi.nlm.nih.gov/19064553/

Fruit juice consumption modulates antioxidative status, immune status and DNA damage: https://pubmed.ncbi.nlm.nih.gov/12667600/

Relevance of the Glycemic Index and Glycemic Load for Body Weight, Diabetes, and Cardiovascular Disease: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213615/

Fructose, high-fructose corn syrup, sucrose, and nonalcoholic fatty liver disease or indexes of liver health: a systematic review and meta-analysis: https://pubmed.ncbi.nlm.nih.gov/25099546/

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