24/11/2024
, also known as “fruit sugar,” is one of the three most common naturally occurring monosaccharides. (The other two are glucose and galactose.) As its name suggests, fructose is found in most fruits; it is also present in large quantities in sugarcane, beets, and corn.
Fructose is naturally present in fruits, fruit juices, some vegetables, and honey. It is also found in table sugar, known as sucrose. However, what is essential to know is that syrup, widely consumed during breakfast, has an extremely high fructose content and is used as a sweetener in many processed foods and beverages.
Why is fructose harmful to you?
and are metabolized very differently by the body.
While every cell in the body can use glucose, the is the only organ that can metabolize fructose in significant amounts.
When people consume a high-calorie, high-fructose diet, the liver becomes overloaded and begins converting fructose into fat.
Many believe that excessive fructose consumption is a major contributing factor to some of today’s most severe , including , type II , disease, and even .
However, more human evidence is needed. Researchers still debate how much fructose contributes to these disorders.
Fructose makes up 50% of table .
Table sugar also includes glucose, the primary energy source for your body’s cells. However, fructose must first be converted into glucose by the liver before the body can use it.
Fructose is also found in many , such as high-fructose corn syrup and agave syrup. If a product lists added sugar as one of its main ingredients, it likely has a high fructose content. The American Heart Association recommends a daily limit of 5 teaspoons of added sugar for women and 9 teaspoons for men.
Before the of refined sugar, humans rarely consumed fructose in large . Although some sweet fruits and vegetables contain fructose, the quantities are relatively low.
Some individuals cannot absorb all the fructose they consume. This condition, called fructose malabsorption, is characterized by excessive bloating and indigestion.
In those with fructose malabsorption, fructose acts as a fermentable carbohydrate and is classified as a FODMAP.
Unlike glucose, fructose has a minimal on blood sugar levels. Consequently, some professionals recommend fructose as a "safe" sweetener for people with type 2 diabetes.
However, others are concerned that excessive fructose intake may contribute to metabolic disorders. These concerns will be discussed in a future article.
Along with glucose, fructose is one of the two main components of added sugar. Some health experts consider worse than when consumed in excess.
Common foods high in fructose:
fruits and fruits in juice or syrup.
Vegetables such as artichokes, asparagus, broccoli, leeks, mushrooms, okra, onions, peas, red peppers, shallots, and tomato products.
Wheat-based foods like wheat bread and .
Almost all sweetened foods contain more fructose than any fruit, including , ice cream, candy, or chocolate.
The harms of fructose overconsumption:
Although excessive fructose is undoubtedly unhealthy, its health effects remain controversial. However, substantial evidence supports these concerns.
Excessive fructose consumption in the form of added sugar can:
Impair blood lipid composition. Fructose may increase VLDL cholesterol levels, leading to fat accumulation around organs and potentially causing heart disease.
uric acid levels in the blood, resulting in gout and high blood .
Cause fat buildup in the liver, potentially leading to non-alcoholic fatty liver disease.
Induce insulin resistance, which can result in obesity and type II diabetes.
Suppress appetite less effectively than glucose, encouraging overeating.
Lead to leptin resistance, disrupting fat regulation in the body and contributing to obesity.
Note that not all of these effects have been definitively proven in controlled studies. However, evidence exists, and future research will provide clearer insights.
Fructose from added sugars is harmful, but fructose found in fruits is not.
It is crucial to understand that these concerns do not apply to whole fruits (like durian, mangoes, pears, and longans).
Fruits are not just bags of fructose; they are nutrient-dense, low-calorie, fiber-rich foods. They are challenging to overeat, and it would take consuming enormous quantities to reach harmful fructose levels. Overall, fruits provide only a small fraction of dietary fructose compared to added sugars.
The harms of fructose apply to Western diets high in excess calories and added sugars, not to natural sugars found in fruits and vegetables.
Ways to Avoid Fructose:
1. Avoid fruits high in fructose.
2. Avoid vegetables high in fructose.
3. Limit dairy products.
4. Skip sugary cereals.
5. Eliminate processed meals and desserts.
6. Discard high-fructose .
7. Avoid high-fructose and condiments.
8. Switch to low-fructose bread.
9. Stop drinking high-fructose beverages.
10. Avoid high-fructose .
11. Avoid products listing fructose on their labels.
12. Remove high-fructose syrup (HFCS) from your diet.
13. Plan your with a doctor.
While fruits can be eaten in moderation, high-fructose fruits like mangoes, pears, watermelon, grapes, and raisins may cause gut pain and other discomforts. Instead, consume low-fructose fruits such as:
and oranges
Nutritionists recommend eating only 1–2 servings of fruit the size of a baseball daily to prevent symptoms.
Similarly, vegetables like onions, asparagus, and others high in fructose should be replaced with low-fructose options like:
potatoes
greens
peppers
Nutritionists advise no more than three servings of vegetables daily when following a low-fructose diet.
For dairy products, choose plain dairy over flavored options. Use natural flavorings like vanilla or cinnamon if needed.
When buying cereals, select those with less than 6 grams of sugar per serving and low on the ingredient list. Safe options include cornflakes, Frosted Flakes, Crispix, Rice Krispies, or oatmeal.
Whenever possible, prepare meals at home to avoid HFCS often found in ready-made dinners. Opt for desserts like dark or lactose-free ice cream in moderation.
Lastly, learn to read labels and avoid HFCS and other sweeteners like agave syrup, maple syrup, or molasses.
A customized diet tailored to your fructose tolerance is best achieved by consulting a or nutritionist.
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