Does fructose hurt or is it a healthy alternative to a natural sweetener?
There are two main positions of thought regarding fructose.
One is more visible and the other more hidden and not yet in the public domain (if you don't know how to look for it) ...
- 1 DOES THE FRUCTOSE Hurt? THE FIRST POSITION ON THE SUBSTANCE
- 1.1 DOES THE FRUCTOSE Hurt? THE SECOND POSITION ON THE SUBSTANCE
- 1.2 THE FRUCTOSE MAKES HAPPY: INCREASES APPETITE
- 1.3 THE FRUCTOSE HURTS: IT IS AN OBESOGENOUS (IT LASTS TO GREASE)
- 1.4 FRUCTOSE HURTS: DISLIPIDEMIE (CHOLESTEROL LDL AND HIGH TRIGLIGERIDES)
- 1.5 THE FRUCTOSE HURTS: PREDISPONS FOR CARDIO CIRCULATORY PROBLEMS
- 1.6 THE FRUCTOSE HURTS: MOTHERS IN GOOD FAITH DAMAGE OF MAPLE TO THEIR CHILDREN
- 1.7 THE FRUCTOSE HURTS: ... AND WHEN THE FRUCTOSE WAS WELL
- 1.8 SWEETENING SWEETENING FRUIT ORGANIC FROM WHICH YOU STAY AWAY
- 1.9 THE "BEST" AND "WORST" FRUIT TABLE
- 1.10 THE SOURCES OF FRUCTOSE (TO BE AVOIDED OR REDUCED):
- 1.11 THE ALTERNATIVE NATURAL SWEETENERS:
- 1.12 CONCLUSIONS:
DOES THE FRUCTOSE Hurt? THE FIRST POSITION ON THE SUBSTANCE
Intuitive (naive) thinking: fruit is good, so even fructose, which is fruit sugar, must do well!
Based on this reasoning, the ultra ten-year trend of the pure crystalline fructose and natural sweeteners rich in fructose (syrup ofagave, ofsteel, honey, and similar).
These sweeteners are really healthy or something has escaped from the equation “fructose = health"?
DOES THE FRUCTOSE Hurt? THE SECOND POSITION ON THE SUBSTANCE
Counterintuitive thinking (based on experience and research):
Research has already shown this for some time, but these elements have not yet reached the ears of the general public with the necessary strength.
Fructose, even if it comes from fruit, is not absolutely healthy.
The same fruit, as it contains fructose in different sizes, is not absolutely healthy.
To say "you must eat 4-5 fruit or vegetable snacks a day"Is not correct, as fruit and vegetables are not interchangeable at all.
In general the vegetables (especially with green leaves and inflorescences) they have a higher concentration of healthy micronutrients.
While the fruit, especially the most sugary, ripe and dried (dates, figs, apricots) contains less micronutrients and a non-negligible amount of fructose.
Not all fruit is incriminated, indeed most fruit has an anti-obesity effect. But we must know how to choose it, because not all fruit is born equal.
The fruit capable of protecting from obesity is not too ripe, not too sugary, fresh.
Later in the article you have a detailed table of fruit (and other foods and drinks related to their fructose content) available.
We don't want to take too much fructose, in any form, because this creates a lot of problems1.
Follow the instructions you will find in the appropriate tables below in this article to guide you in choosing.
This latter position based on research provides important elements to re-evaluate the alleged healthy contribution of fructose.
That's why fructose hurts and you should reduce your consumption as much as possible ...
THE FRUCTOSE MAKES HAPPY: INCREASES APPETITE
Fructose compared to glucose stimulates to a lesser extent the secretion of Leptin, the hormone that produces the sense of satiety.
Un less sense of satiety naturally leads to eating more in abundance of food and drink.
THE FRUCTOSE HURTS: IT'S AN OBESOGENOUS (LOW)
If you add the effect of reduced satiating capacity of fructose with its tendency to be transformed into fat at the liver level, the result will be an increase in fat mass.
Everything is inextricably associated with metabolic syndrome that fructose seems to induce. This is characterized by elevated triglycerides and cholesterol, hyperinsulinemia, insulin resistance, hypertension.
Where does this picture lead?
The direction that excessive and frequent amounts of fructose give is 2 type diabetes2.
Obesity has historically been related earlier to a high-content diet saturated fats.
Later there was agreement that also i refined carbohydrates they had the same obesogenic effect.
Recently it has been learned that the same can also be said of the fructose.
But fructose makes you fat not in relation to its calorie content. Or rather, its calorie content is not the most important element for which fructose makes you fat.
For example, to make a comparison, the Fructose is more obesogenic than glucose equal caloric intake. If you take 50kcal of fructose you will fatten more effectively than taking 50kcal of glucose.
This happens because fructose triggers a specific cascade of reactions biochemicals that glucose, other sugars, fats, proteins, do not trigger.
You'll see later what are the dynamics that fructose performs in cells. Which then lead to the accumulation of fat.
In fact, fructose is very good at producing liver fat...
FRUCTOSE HURTS: DISLIPIDEMIE (CHOLESTEROL LDL AND HIGH TRIGLIGERIDES)
Do you have triglycerides or LDL cholesterol too high?
The first advice of the doctor and the nutritionist will be to reduce the foods that are high in saturated fats and cholesterol.
That is, red meats, sausages, eggs, milk and cheese, and so on.
But how can a problem of this type be solved if the weight that the fructose does he have to determine these same problems?
Fructose is associated with an increase in the values of LDL cholesterol (the "bad" one) and gods triglycerides.
So, against high fats in the blood you also need to control sugars, not just fats!
If you control fats but don't control sugars the result will be the same: a high fat content in the blood.
Have you ever been told that sugar raises cholesterol and triglycerides? yet you have seen that it is so.
It is valid both for cooking sugar (as it contains fructose) and for other sources of fructose.
THE FRUCTOSE HURTS: PREDISPONS FOR CARDIO CIRCULATORY PROBLEMS
Fructose is capable of raising triglycerides, the "bad" LDL cholesterol, to lead to insulin resistance, hence to 2 diabetes, to increase appetite and obesity.
Given these premises, you understand how fructose at excessive doses and frequency of use (typical of a modern diet) predisposes to cardio circulatory problems which are the primary cause of death in modern countries.
One of the most important safeguards against this kind of problem is to reduce (much) the supposed healthy role of this sugar.
Like all sugars, fructose must also be weighed (literally) carefully, but in addition it should be looked at with suspicion because it has proven in many studies to favor the disease more than health.
Obviously it is that amount of fructose on average 6 times higher compared to the amount available in nature that causes all these problems.
To return to the beneficial amount of fructose it would be necessary drastically reduce all sources of sucrose and fructose (except the best fruit indicated in the table).
You will know better than anyone the source of fructose that you should cut away from your diet.
It depends on which is the source of excess ...
The higher the concentration of fructose, the more that source will be reduced or better eliminated.
It is easy to identify the most common and problematic sources of fructose (precisely because they are erroneously still considered healthy):
- Pure crystalline fructose
- Agave syrup
Further on you will find the complete list of common foods and drinks with a high fructose content (to be reduced or avoided).
THE FRUCTOSE HURTS: MOTHERS IN GOOD FAITH DAMAGE OF MAPLE TO THEIR CHILDREN
What has been said so far is worth so much more for the little ones.
In fact, the food direction imprinted in the child produces long-term consequences more than it would do the same in an adult.
Wrong eating habits in a healthy child can condemn him to having to fight with one tendency to obesity as an adult.
Better to take preventive action!
Agave syrup is not a good sweetener alternative for children.
Gone are the days when fructose was thought to be the salvation of people suffering from diabetes.
In 1976 some sugar substitutes such as fructose were starting to be considered gods healthy alternatives for those suffering from limited insulin production (diabetic or pre-diabetic patients)3 as they caused only a limited increase in the levels ofinsulin compared to glucose.
THE FRUCTOSE HURTS: ... AND WHEN THE FRUCTOSE WAS WELL
Often it happens to re-evaluate the contribution of certain substances or foods after having reinserted the human being into his natural environment.
There everything changes and returns to being healthy.
Take fructose ...
Today we have a problem (more than one) with fructose because it is present and available easily and in excess. Both in the form of pure fructose and in the form of fructose sources (cooking sugar, cane sugar, agave syrup, honey, etc.).
This (easily accessible) excess triggers the problems associated with it, in particular obesity, 2 type diabetes2 and cardio circulatory diseases.
But in nature the contribution of fructose would be healthy.
It is estimated that the intake of fructose in nature (coming mainly from fresh fruit) would be around 15g per day.
While the typical modern western fructose consumption on a daily basis is around 90g per day.
Let's talk about 6 times as much. In this case, fructose certainly hurts.
Part of this fructose dietary contribution is due to sugary drinks. To be clear, they also include a simple cup of milk sweetened with agave syrup.
Another important contribution is given by the wide use of fruit juices, especially oranges, apples, pineapples, etc.
Le sugary drinks and fruit juices not appropriately dosed (that is, gulped without criterion with regard to quantity and frequency of use) they convey fructose rapidly to the liver thus worsening its ability to do damage.
What is the situation associated with diabetes today?
From 1935 to 1996, diagnoses of 2 type diabetes increased by 765%4.
And this is the situation concerning only diagnosed diabetes. So the cases of total diabetes (which include those not yet diagnosed) will certainly be even more.
SWEETENING SWEETENING FRUIT ORGANIC FROM WHICH YOU STAY AWAY
Fructose is especially bad if these sweeteners are a habit, as they contain dal 50 to 100% of fructose.
Pure crystalline fructose (obviously)
Agave syrup (85% fructose5)
Maple syrup (mostly sucrose, whose 50% is fructose)
Honey * (50% fructose)
*Il honey it is a special food, which taken in minimal doses (half a teaspoon or a teaspoon a day) can also have an absolutely positive feedback, being rich in numerous nutritional elements "around the edges".
But given its high fructose content, it is advisable to eliminate it or reduce it to no more than 3-4 teaspoons a week if you suffer from one of the conditions associated with the excessive use of fructose (dysmetabolic syndrome, dyslipidemia, insulin resistance, hypertension, obesity , excessive hunger, weakness).
THE "BEST" AND "WORST" FRUIT TABLE
In the table below you can find the best and worst fruit in relation to the fructose and antioxidant content. The fruits with a higher content of antioxidants I am in Bold.
The content of antioxidants counterbalances the negative effects of fructose. Particularly in relation to a relatively low fructose content as is that of the fruit shown here in bold.
Therefore, try to give priority to this fruit (indicated in bold) which has a higher concentration of antioxidants.
THE SOURCES OF FRUCTOSE (TO BE AVOIDED OR REDUCED):
High fructose drinks
- Sugary drinks (Fanta, Coca Cola, and the like)
- Plum juice
- Grape juice
- Apple juice
- Cherry juice
- Pineapple juice
- Orange juice
Alcohol with high fructose content
- Coffee liqueur
Sweeteners with a high fructose content
- Pure crystalline fructose
- Agave syrup
- Maple syrup
- Concentrated apple juice
Foods with a high fructose content
- Jams and jellies
- Peaches in syrup
- Milk shakes
- Yogurt (ex: Muller)
Dessert with high fructose content
- Ice cream (virtually all)
- Chocolate cake
- Chocolate mousse
- Apple pie
- Chocolate syrup
- Common desserts and cakes
THE ALTERNATIVE NATURAL SWEETENERS:
If you are looking healthy fructose alternatives to use as a sweetener, then you should opt for the restricted circle of the following:
- Stevia (powder)
- Vanilla powder
For further information on healthy sweetener alternatives go to the article "Does sugar hurt? 36 teaspoons of sugar in a Fanta and natural substitutes (really healthy)"
If you need to remember it, some fructose will not kill you.
Indeed, a little fructose a day, as it would be under natural conditions (around 15g a day = 1 apple + 1 orange) have positive effects.
The numerous problems arise with an excessive and frequent consumption of fructose made very easy by the food sources today extremely widespread. For this reason today fructose is bad.
A particularly annoying paradox happens in health environments.
In this context, often in good faith, natural sweeteners are recommended alternatives such as agave syrup, which, like all sources rich in fructose, has nothing healthy.
As fructose is bad, and agave syrup contains at least the85% fructose5, then also for the transitive property agave syrup is bad.
How easy it is to switch from the normal 15 grams of fructose a day to 60 grams or more thanks to the use of these sweeteners which, being considered natural, are abundantly added wherever you can (coffee, cakes, biscuits, etc.).
I remind you that fructose in numerous research has been related to an abnormal production of LDL cholesterol "Bad" e triglycerides.
It has also been shown to elevate insulin levels, lead to the dysmetabolic syndrome (characterized by dyslipidemia, hypertension, overweight) and then to 2 diabetes.
An awareness of what is urgent is urgent not only is it natural, but also really positive for health. The two things don't always coincide ...
THEAmanita phalloides è 100% natural, and you can be sure that it is also 100% deadly.
From amanita phalloides 100% deadly to healthy and natural food there are all possible gradations of healthiness.
As for a healthy consumption of fructose set by following the list of foods and beverages to avoid (or reduce) and the table of the best fruit to consume.
One piece after another the puzzle of better health can take shape from elements like this. More or less fructose, with the passing of months and years, can make all the difference.
E Are you currently using sweeteners such as crystalline fructose or agave syrup? … If so you do occasionally or more frequently? reply by writing your own comment at the bottom of the article in the appropriate form.
See you soon,
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Sources and resources:
Table on the content of fructose in fruit adapted from "The Sugar Fix" by Richard J. Johnson and Timothy Gower - ed. Pocket Books
1. 'Fructose, insulin resistance, and metabolic dyslipidemia"by Heather Basciano and coll.
2. 'Progressive Induction of Type 2 Diabetes: Effects of a Reality – Like Fructose Enriched Diet in Young Wistar Rats"by Julie Dupas and coll.
3. 'Sugar substitutes in the diabetic diet"By Mehnert H.
4. Center for Disease Control and Prevention NCfHS, Division of Health Interview Statistic.
5. 'Major Carbohydrate, Polyol, and Oligosaccharide Profiles of Agave Syrup. Application of this Data to Authenticity Analysis"By Jamie L. Willems and coll.
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