Also, I know everyone says fruit goes to replenish liver glycogen, not muscle glycogen, but does it really not replenish the muscles at all? If your liver is full why doesn’t it spill over into your muscles? If it doesn’t where does the extra go? Fat?[/quote]
Fructose travels first to the liver, where it can be converted into glucose. Then, if liver glycogen stores are not full, it will go towards replenishing that. If liver glycogen is full, then it gets converted and stored as fat. Fructose never goes to the muscles - they are not able to convert it into glucose, which is the only sugar they can use (why the liver can’t ship any excess to the muscle instead of storing it as fat, I don’t know).
The reason why so many say not to eat fruit is because of this spillover potential - you don’t know how much glycogen is in your liver. However, if you are on a carb and calorie restricted state, your liver is not going to be full.
And BTW, fructose doesn’t stimulate insulin. While that is certainly a good thing while seeking to lose fat, it is a double-edged sword, because fructose also doesn’t suppress ghrelin.