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Salt or Fructose: Which is Worse for Your Diet?

Quality is More Important than Quantity

Another recent study illustrating the connection between your weight and the type or quality of the calories you consume (as opposed to just counting calories) was published recently, in the New England Journal of Medicine (NEJM).

As reported in Time Magazine:

“It matters, of course, how many total calories you take in each day, but the authors say the age-old advice simply to ‘eat less and exercise more’ may be nave. To control weight over the long term… the study suggests that people benefit more by focusing on eating right, rather than less.” [Emphasis mine]

In this comprehensive study, the researchers determined how much weight gain is associated with the consumption of certain foods:

  • Potato chips led the pack, causing more weight gain per serving than any other food; followed by potatoes, and sugar-sweetened beverages.
  • Weight gain was inversely associated with: yogurt, nuts, fruits, whole grains, and vegetables.

However, I would caution you to not fall into the whole grain trap. Whole grains will increase your insulin levels just like any other grain. Additionally, whole wheat contains very high amounts of Wheat Germ Agglutinin (WGA), which even in small quantities can have profoundly adverse health effects.


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Read more: Diet & Nutrition, Eating for Health, Health, Heart & Vascular Disease, High Blood Pressure, , , , , , , , , , , , , , ,

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Dr. Mercola

Dr. Mercola has been passionate about health and technology for most of his life. As a doctor of osteopathic medicine, he treated many thousands of patients for over 20 years. In the mid 90s he integrated his passion for natural health with modern technology via the internet and developed a website, to spread the word about natural ways to achieve optimal health.


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6:11PM PST on Dec 27, 2011


12:45PM PST on Dec 27, 2011


1:09AM PDT on Sep 19, 2011

Um, this diet promotes eating fresh fruit, veggies, lean meats, etc... right? Fructose is the natural sugar that occurs in fruit such as apples, oranges, bananas, grapes, etc... So fruit helps you lose weight, but the sugars that occur naturally in them make you fat? That makes no sense to me.

I avoid stuff like high fructose corn syrup, and unnatural flavorings. I use sea salt minimally, and the breads I eat are whole grain, and are also low in brown sugar.

The only useful information that I found was to use the Himalayan rock salt, and if I can at all find it at a reasonable price, I will use it.

Anyway, we're all going to die of something, so why keep pushing ridiculous ideas? Each person is different. We must start by learning how to eat right. When we do, then we can start to tweak it by eating less. It all boils down to balance.

1:19PM PDT on Sep 10, 2011

interesting, thanks

5:59AM PDT on Sep 10, 2011

Don't know anything about Dr. Mercola, and "don'y know much about Biolog"y. No idea what he sells but my BP is fine with 0 high fruc. Was 160/ 115, now it is 90/60 so my dr. took me off BP meds. I still eat salt but will look for the better non processed salt. My dentist showed me a soda jar with a level of white sugar that equaled the amount of the fructose in the drink. It was 3/4 full of white sugar. Kids drink this stuff by the gallons. If it was good for you, moderation should clearly call for less soda and other fruc or even sugar products but I think the high fruc is not good for me, at least. BTW, has everyone had a glass of coca cola from Mexico, where they use real sugar? I have, and it is good. No, I don't sell coke or any other foodstuff

9:25AM PDT on Sep 8, 2011

Good information, thanks for posting.

1:47PM PDT on Sep 7, 2011

interesting, thanks!

10:25AM PDT on Sep 7, 2011

Very interesting.

4:23PM PDT on Sep 6, 2011

thanks for this info....

3:55PM PDT on Sep 6, 2011

In this particular article, Dr. Mercola did NOT promote any of his products directly. I agree though, if you were to follow all of his advice, statements, opinions, and product promotion, you would soon throw up your arms in frustration.
However, speaking about today's topic, salt: I am a diabetic with kidney failure and have to be very vigilant about my diet. I have been using Himalayan Rock Salt for years now, and the sodium levels on my quarterly blood tests are always within acceptable range. Keeping potassium levels under control is a lot more difficult!

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
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Thanks for the info..

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