What is Fructose?
And The Worst Offenders
What is Fructose? Fructose is a simple sugar found abundantly in fruits and in sweeteners commonly used in our modern day society.
One apple a day may keep the doctor away. Shockingly, fructose causes a low rise in blood sugar - unlike glucose.
However, consuming too much processed foods and drinks high in fructose may be more of a problem than too much glucose.
Glucose is a simple sugar that your body uses for energy or fuel and every cell in your body can metabolize glucose.
However, fructose can only be
metabolized by your liver.
Fatty acid synthesis created by high amounts of fructose in the diet
has been linked to fatty livers and insulin resistance.
Think twice about consuming drinks and foods that contain high
fructose corn syrup or white sugar.
These sweeteners are highly refined
and processed sweeteners. They will also be a double whammy of fructose and glucose!
If you have a a problem with fructose, you will have to focus on eliminating the worst offenders.
What is Fructose - Worst Offenders?
- Agave Syrup (85% Fructose)
- Agave Nectar
- HFCS aka High Fructose Corn Syrup (55% Fructose)
- Corn Syrup Solids
- White Table Sugar aka Sucrose (50% Fructose)
- Fructose Sugar
- Commercial Candy, Cereals, & Baked Goods
- Sugary Soft Drinks
- Fruit Juices & Fruit Drinks
- Jams & Fruit Jellies
- Canned Syrupy Fruits
- Dried Sweetened Fruit
What is Fructose Fatty Acid Synthesis?
After fructose is absorbed through your small intestine, it goes directly to your liver to be processed into glucose.
But only if your body needs to increase its blood sugar level at the moment.
Otherwise, your liver will change fructose into glycogen instead of glucose. Glycogen is your body's extra energy supply.
It's important to know that your liver can only store so much glycogen at one time, so your liver will be forced to convert extra fructose into triglycerides
or fatty acids.
Fructose goes through fatty acid synthesis much faster because no other cells or organs in your body can metabolize fructose.
This means that when you over consume foods high in fructose, more fatty acids will be produced.
Too much Fructose will Place
a Huge Burden on Your Liver!
Even though eating too much of any kind of sugar can cause problems,
fructose can induce numerous abnormalities that include fatty liver.
Which means that your liver will not function very well.
You see humans have a limited ability to metabolize
Our muscles do not have the enzymes needed to convert
fructose into a usable energy such as glucose or glycogen.
What is Fructose Related Problems?
Another big problem with fructose is that it will not affect your appetite control system.
Fructose will not stop the hunger hormone ghrelin or release the satiety hormone leptin. Therefore, you will continue to feel hungry!
The more fructose you have in your diet, the higher your
Triglyceride levels, LDL Cholesterol levels, and risk of Cardiovascular
High fructose diets also leads you to secrete more insulin, which in
turn could lead to developing insulin resistance which increases your risk of developing Diabetes.
Fructose is also involved with causing hypertension or High Blood Pressure.
Fructose is perhaps 10 times worse than glucose in the production of AGEs or Advanced Glycation End Products
in your body.
The first thing that eating fructose does is cause an increase in uric acid which can cause Acidosis.
Healthy Fructose Diet Tips
What is Fructose #1 tip?
Stop consuming soft drinks like
soda and commercially prepared foods!
These are loaded these days with
high amounts of high fructose corn syrup!
Corn syrup is most likely made from GMO corn and well be sprayed with Roundup that contains Glyphosate.
This may be one of the reasons people are becoming fructose intolerant and developing fatty livers as it interferes with fructose metabolism.
Therefore, consuming organically grown foods should help with better fructose metabolism.
Switch to Lower in Fructose Fruits
Since fruits are a primary source that contains a good amount of
fructose - just switching to a lower fructose fruit will help you to
avoid consuming too much fructose in your diet.
Low in Fructose
- Fresh Apricots
High in Fructose
- Sour Cherries
- Bananas & Oranges
- Fresh Pineapple
- Peach & Cantaloupe
Very High in Fructose
- Apples & Sweet Cherries
- Bartlett Pears
- Mango & Grapes
- Medjool Dates
- Most Dried Fruit
Also, fruits may be better tolerated in smaller servings throughout
Go to Fructose Intolerance
Return to Low Glycemic Foods