Is fructose the sweetest and most harmful?

In the 20th century, the second half of it, the number of people with metabolic syndrome and type 2 diabetes mellitus increased significantly. These diseases are characterized by cell insensitivity to insulin, elevated blood glucose levels, and diabetes also by impaired insulin production.

During this period, fructose began to be considered a healthy alternative to sugar. Doctors recommended it for people with Reaven Syndrome and type 2 diabetes as it does not affect insulin production. In addition, it is less high in calories than sugar. This monosaccharide began to be actively used in the production of confectionery products, drinks, syrups, jams, sweets, etc.

Crystalline fructose

Time passed, and the number of patients increased rapidly. Experts came to the conclusion that fructose is to blame. She did not live up to expectations and fell out of favor with scientists. Today, this sugar is considered the sweetest and most harmful.

Why is fructose dangerous?

Studies have shown that this monosaccharide can cause significant harm to the body.

  • With the increase in fructose consumption, the number of people with insulin resistance syndrome, type 2 diabetes mellitus and cardiovascular diseases has increased, and the number of adolescents has increased among them.
  • It is also accused of being able to induce resistance to the hormone of adipose tissue (leptin), which increases appetite.
  • Today, scientists suspect this sugar in contributing to the emergence of a number of dangerous diseases, such as cancer, diabetes, Alzheimer’s disease, gout and chronic arthritis.

Fructose Formulas
Fructose Formulas

So scientists from Louisiana State University (USA), as a result of research, came to the conclusion:

  • Daily intake of fructose-sweetened soft drinks is associated with an increased incidence of diabetes, metabolic syndrome, non-alcoholic fatty liver disease, general obesity and cardiovascular disease, and gout in men.

The same university conducted an analytical study to assess the cardiometabolic risk with excessive use of fructose. According to their results:

  • fructose causes an increase in triglycerides (one of the hallmarks of metabolic syndrome), as well as in body weight, visceral fat, muscle and liver fat, leading to fatty liver disease.

British scientists studied how fructose affects biochemical parameters in comparison with glucose.

  • It turned out that both cause an increase in the level of insulin resistance, but fructose – by 0.8 conventional units, and glucose – only 0.1. Those who took fructose showed an increase in body weight by 1 kg, and those who received glucose – by 0.6 kg. Fructose also caused uric acid levels to rise and glucose decreased.
Is fructose the sweetest and most harmful?

Generally, excess fructose has a more negative effect on metabolism than glucose.

Australian scientists studied the effect of fructose on blood pressure and blood uric acid levels in adolescents. As fructose consumption increased, uric acid levels, systolic and mean arterial pressure increased.

The Chinese Academy of Medical Sciences created a review of clinical trials that examined the effect of fructose and other sugars on blood levels of total cholesterol, atherogenic low-density lipoprotein cholesterol, and anti-atherogenic high-density lipoprotein cholesterol.

  • It turned out that fructose when consumed 100 g (2 servings of Coca-Cola) per day causes adverse changes in the lipid profile of the blood, increasing the risk of atherosclerosis and other cardiovascular diseases.

Of course, in small doses, fructose will not harm the body. But the fact is that most people consume more than 100 grams of it per day, and this can already cause unpleasant symptoms, such as visceral obesity (of internal organs), diarrhea, bloating, fatigue, acne, etc.

Research has also shown that the use of moderate amounts of fructose impairs insulin sensitivity in healthy young adults.

What to do?

Prefer fresh, seasonal fruit
Prefer fresh, seasonal fruit

If you follow the simple recommendations of experts, fructose will not harm. It is important to know that

50 grams of fructose is safe for humans – for example, six tangerines or two sweet pears.

It is better to use fresh fruit, rather than confectionery, jams, sweets, etc. Vitamin C contained in vegetables, fruits and berries protects against a number of side effects of the monosaccharide. And fiber slows down its absorption and, as a result, regulates blood sugar levels.

Unfortunately, the food industry adds pure fructose to foods. therefore highly undesirable use sugary carbonated drinks, syrups, juices, nectars, etc. They contain huge doses of it.

But be careful with juices
But be careful with juices

Today, fructose can be found even where it was previously done without it, for example, in sauces, ketchup, etc. You should also be alerted by some names in the composition of products. Underneath corn and glucose-fructose syrups, fruit and inverted sugars, the same fructose is hidden.

But the sentence to fructose should not be considered final and irrevocable. Most of the scientific publications on the dangers of consuming it indicate that further research is needed. In addition, there are still many apologists for this sugar among specialists.

In any case, fructose consumption should be controlled to avoid negative consequences.


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