Let’s be honest—fruit has had a rough ride in the wellness world.
One minute it’s a superfood, the next it’s sugar in disguise. I used to be suspicious of fruit too—especially once I learned that fructose is processed in the liver and doesn’t show up on a blood glucose monitor the way glucose does. It made me wonder: Is fruit secretly messing with my metabolism?
But after digging deeper, I realized the answer isn’t so black and white. In fact, if you’re metabolically healthy, active, and not living on processed foods, fruit might actually help support insulin sensitivity—not destroy it.
Fructose Isn’t the Villain—Context Is Everything
Here’s the thing: fructose can be a problem—but mostly when it’s eaten on top of an already broken system.
If your diet is full of seed oils, your liver is already taxed, and your idea of movement is walking from your car to the door, yeah—fruit might not be your friend. But if you’re eating real food, avoiding PUFAs (like canola and soybean oil), and moving daily? That’s a different story.
Dr. Saladino—who once avoided all fruit on his strict carnivore diet—now eats it every single day. And he does so with good reason.
“Fructose isn’t toxic when your body’s working properly. It’s just energy. The key is avoiding the things that actually break your metabolism—like seed oils and processed carbs.”
— Paul Saladino, MD
How Fruit Can Actually Support Metabolic Health
Here’s how fruit fits into the picture—if you’re coming from a clean, animal-based foundation:
1. Fruit Replenishes Liver Glycogen
Fructose doesn’t go into the bloodstream—it goes to the liver. But that’s not bad. It helps refill liver glycogen, which helps regulate blood sugar, especially overnight.
2. It Improves Insulin Sensitivity—If You’re Metabolically Healthy
Studies show fructose (in moderate amounts) can actually improve how your body responds to insulin—but only if you’re not already insulin resistant. It’s about how clean the rest of your diet is.
3. It Supports Hormone Balance and Thyroid Function
Your body wants a little natural sugar. It helps with leptin signaling (which regulates hunger and metabolism), supports thyroid health, and even aids in cortisol balance.
How to Use Fruit Intentionally
I’m not saying go fruit-crazy. This isn’t about dumping mango chunks into your yogurt and calling it a day. It’s about being intentional and smart. Here’s the general rule of thumb to follow:
- Eat fruit with protein and fat—never on an empty stomach
- Avoid dried fruit and juice—they’re just sugar bombs
- Stick to seasonal, ripe, and whole—don’t overdo tropical fruit daily
- Use fruit to refuel after workouts or big meals, not as a “healthy” snack between meals
This isn’t about restriction. It’s about respecting your biology and using fruit the way nature intended: as a clean, quick fuel source—not a replacement for nutrient-dense food.
What Fruits Work Best?
Best choices (in moderation):
- Mangos
- Papaya
- Bananas (especially slightly green ones if you’re sensitive to sugar)
- Pineapple
- Seasonal berries
- Avocados and olives (low sugar, high fat)
– Raw honey in small amounts—especially post workout. Again, context matters.
Fruit Isn’t the Problem—Your Diet Might Be
Here’s the truth most people don’t want to hear: if you’re eating real food and avoiding processed garbage, your body can handle—and actually benefit from—fruit.
The issue isn’t the banana. It’s what’s surrounding it. If your breakfast looks like oatmeal + fruit + almond milk + a mid-morning granola bar… that’s a blood sugar rollercoaster waiting to happen. But if your plate is steak, eggs, and half a ripe mango? Totally different story.
Eat the meat. Cut the seed oils. Move your body. And if you’re doing those things right? A piece of fruit won’t wreck you. It might even help.
SOURCES & REFERENCES:
- Paul Saladino, The Carnivore Code, podcast appearances, and Substack
- Tappy, L., et al. (2010). Fructose metabolism and metabolic regulation
- Stanhope, K. L. (2012). Fructose and metabolic disorders, JAMA
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