Fructose: Healthy fruit-product or loaded with toxic calories?


What is fructose?

Fructose is one of the two major components that are found in added sugars. It makes up 50% of your table sugar or sucrose. It is primarily derived from plant sources. However, fructose is not directly beneficial to your health but gets converted by the liver to glucose before can be titled beneficial to the body. The processing of the fructose takes place in the small intestine.

An array of studies have brought to everyone notice that fructose is processed in the small intestine while glucose gets processed in the liver. The processed fructose in the small intestine reaches the liver through the colon.

What are the sources of fructose?

The major sources of fructose are fruits such as dates, dried figs, etc. In general, fruits are a rich source of fructose and contain the necessary nutrients to maintain a healthy life. The sucrose content in fruits is low while the fructose level is found in abundance. It is a natural simple sugar that can be seen in vegetables and honey as well.

In its purest form fructose is used as a sweetener in foods and beverages from the mid of the 1850s. Fructose is commonly known as monosaccharide and High fructose corn syrup (HFCS), which is the most used form of fructose in beverages and sweeteners. HFCS is categorized into two major forms; they are HFCS 55 and HFCS 42. HFCS 55 contains 55% of fructose and 45% of glucose and this is most commonly used in soft drinks, while HFCS 42 contains 42% of fructose and 58% of glucose, and is used mostly in canned fruits, ice creams, desserts, and other processed foods.

Your body on fructose

It is a safe sweetener recognized by the Food and Drug Administration (FDA). Fructose has been a part and parcel of our daily dietary needs. A recent scientific expedition suggested that fructose is not as bad as portrayed by other researches, but in fact, has its benefits.

As stated by, Dr. John Sievenpiper, senior author of a particular study related to fructose “Over the last decade, there have been connections made between fructose intake and rates of obesity, however, this research suggests that the problem is likely one of overconsumption, not fructose.” Below are some of the major benefits contributed by fructose.

Helps in insulin release

Research proves that fructose has lower levels of glycemic and helps in reducing the release of insulin. It has found a very important place in every diabetic person’s dietary.

Dental caries

Proven health risk of sweeteners in food is a very bad result of dental caries. But on the contrary, fructose is among the least carcinogenic when compared to the other relevant nutritive sugars. Fructose is basically used in a crystalline form in beverages, and low-calorie products, enhanced or flavored water, still and carbonated beverages, sports and energy drinks, chocolate milk, breakfast cereals, baked goods, yogurt, fruit packs, and confections.

Adds a delectable taste

The addition of fructose helps unmask fruity flavor and enhances a particular sweetness in most dishes. Fructose is a known sweetener in several foods and beverages. It is also known to be the sweetest when compared to other nutritive sweeteners. Fructose is added in food and beverages based on the quantity of the food. Care is taken by experts to use the prescribed amount of fructose.

Baking purposes

The chemical interaction that occurs between fructose and other starch products including sweeteners results in producing a synergy. The produced synergy is used to raise the height of the cake, give any sweet product the necessary sweetness, and helps in maintaining proper viscosity in beverages and foods. Additionally, it provides the necessary aroma and texture which is a result of the chemical reaction that occurs between amino acids and reducing sugars. This makes baked goods appear more appealing visually.

Increases shelf-life

Fructose has the chemical capability to not hydrolyze in an acidic environment or condition. This chemical capability of fructose helps keep the product with fructose, fresh and remain intact for a stipulated extended storage shelf life. It also helps to keep the ice crystals intact and preserve fruits and thus used in keeping frozen fruits and vegetables fresh.

Makes your cookies moist

This amazing feature of fructose happens when fructose recrystallizes with great difficulty once it is soluble in foods. This chemical property of fructose helps prepare soft moist cookies. This process is also known as Humectancy (the property of keeping food articles moist).

How much fructose is too much fructose?

Too much fructose can be linked to a number of chronic illnesses – starting with the metabolic syndrome. This results in intracellular ATP depletion, uric acid generation, endothelial dysfunction, oxidative stress, and lipogenesis.

If you are striving hard to lose belly fat, then it’s advisable to avoid fructose, as it influences weight gain. The combination of fructose and glucose results in sucrose. The intake of this particular product can cause obesity, diabetes and nonalcoholic fatty liver disease.

The liver gets affected as a result of the presence of triglycerides. Triglycerides cause damage to the liver and also affect the fat present in the bloodstream. Triglycerides are also known as fats and are interlinked in affecting fructose consumption, as it causes promotion in the accumulation of fat cells in the body.

The excessive intake of fructose can alter the composition of your blood lipids. It raises the levels of cholesterol (VLDL) leading to fat accumulation around several organs. It increases the blood levels of uric acid and leads to gout and high blood pressure.

Fructose has a major drawback, it doesn’t suppress appetite but it urges a person to overeat. Those with fructose intolerance should avoid the following foods which consist :

Fructose, High-fructose corn syrup, Honey, Agave syrup, Invert sugar, Maple-flavored syrup, Molasses, Palm or coconut sugar, and Sorghum.

Excess of consumption of fructose causes abdominal discomfort. As a result of abdominal discomfort complaints like bloating and flatulence can be seen. Fructose consists of many addictive properties normally found with drug abuse, which in the long run can lead to cravings, bingeing, and withdrawal symptoms. Regular consumption of sugar-sweetened beverages is particularly bad and has been associated with an increased risk of cancer in men and women.

Signs you are intolerant to fructose

The malfunction of fructose which is also known as dietary fructose intolerance occurs when the relevant cells lining the walls of your small intestine fail to break down the fructose in an effective manner. A very rare condition that can be found with fructose intolerance is the hereditary fructose intolerance.

This specifically rare genetic disorder is found in 1 in 20,000 to 30,000 people. Below are the major symptoms associated with fructose intolerance, nausea, bloating, gas, abdominal pain, diarrhea, mood swings, vomiting, chronic fatigue, and malabsorption of nutrients such as iron. People diagnosed with ay gut disorders like  IBS, Crohn’s disease, colitis, or celiac disease, are more prone to develop fructose intolerance.

Diagnosis of fructose intolerance

The most common fructose intolerance diagnosis is done by a hydrogen breath test. This test is performed for more than three hours. The patient is required to eliminate the intake of carbohydrates or fructose on the night before the test and remain fasting on the morning of the test. At the test center, the patient is given a high fructose drink and breathe is analyzed in intervals of 20 to 30 minutes. This test specifically emphasizes on the hydrogen levels as hydrogen is produced when fructose remains unabsorbed in the intestines. The produced hydrogen in the intestine is reflected in the breathing of the patient and based on the levels the patient is diagnosed.

What to do if you are fructose intolerance?

Once diagnosed as a fructose intolerant person it is mandatory to avoid the following foods, sodas, certain cereal bars with fructose, certain fruits, such as prunes, pears, cherries, peaches, apples, plums, and watermelon, apple juice and apple cider, pear juice, sugar snap peas, honey, desserts such as ice cream, candy, and cookies containing fructose sweeteners, high fructose corn syrup, agave nectar, crystalline fructose, fructose, sorbitol, fructooligosaccharides (FOS), corn syrup solids, and sugar alcohols.

A diet called “fermentable oligo-, di-, monosaccharides and polyols.” You may be confused with such a long name, well in short FODMAP diet. A fodmap diet helps to manage any issue related to fructose intolerance.

Should you consume fructose?

Fructose is the most important carbohydrate present in fruits. It has been surrounded by controversies for decades. However, the fructose derived from fruits has a different effect altogether on your body. Fruits have the natural and essential quantity of fructose that is needed for your body. Whereas other artificially sweetened foods have an excessive amount of added fructose which is deemed harmful for your body.

In certain circumstances, the presence of fructose in fruits acts as a very good dietary fiber. The consumption of a required amount of fruits on a daily basis helps in providing the necessary fiber content needed for the body. Fruits are just not fructose producers but also contain water, fiber, antioxidants and necessary nutrients for the body.

However, fruit juices contain a higher quantity of fructose and should be avoided. According to a meta-analysis of clinical trials evaluating fructose intake, 25-40 grams of fructose per day was deemed absolutely safe. This quantity equals to 3-6 bananas, 6-10 cups of strawberries, 10-15 cherries, or 2-3 apples per day.

The intake of fructose in the form of fruits has no concerns and is absolutely safe to consume under a said amount. It would be a wise decision to keep away from sweets and other artificial forms of fructose.

Want to live a healthy lifestyle?

Subscribe to free FactDr newsletters.

REVAMP YOUR

If you're enjoying our website, we promise you'll absolutely love our new posts. Be the first one to get a copy!

Get factually correct, actionable tips delivered straight to your inbox once a week.

I want the latest scoop on :

We hate spam too. We will never share your email address with anyone. If you change your mind later, you can unsubscribe with just one click

By clicking Subscribe, I agree to the FactDr Terms & Conditions & Privacy Policy and understand that I may opt out of FactDr subscriptions at any time.

 

 

 

Related Posts

Trending Topics

anal sex
Anal Sex : Tips from experts on how to be kinky yet safe Whether it irks you or stokes your fantasies, anal sex has always been an intriguing…
Clitoris: Why is it called the gateway to toe-curling female orgasms? The word clitoris comes from the Greek word kleitoris or “little hill.”  Many compare the…
Find the G spot: The top sex positions that guarantee an orgasm There has been a long debate as to whether the G-spot actually exists as a…
diverticulitis diet
Diverticulitis diet: The right way to eat if you suffer from the disease Are you suffering from diverticultis but clueless about your diet ? Read this complete plan…
Chromium Picolinate: An essential mineral supplement for faster weight loss Did you know that about 1.6 million deaths were directly linked to diabetes globally? How…
passion fruit juice
Passion fruit: How one exotic fruit can help you fight infections and cancer! Passion fruit: Why does this exotic fruit have such an enticing name? And how can…
Penis pump: Pump your way out of erectile dysfunction One of the options to treat erectile dysfunction is by the use of a penis…
Maltitol: Things you must know about this artificial sweetener Sugar alcohols are produced by fruits and vegetables. Maltitol is an artificially produced sugar alcohol…
Organic Foods: Is the popularity of pesticide-free food justified? What does the term "organic" really means? And why are organic foods credited as being…
CBC blood test
CBC blood test CBC blood test refers to the complete blood count test that measures the number of…
calories healthy
Calories: How to keep a check on these for faster weight loss Did you know you can burn calories while sleeping? Calorie-burning is what causes weight loss.…
Vitamin b12
Vitamin B12 Test Vitamin b12 is an essential nutrient required for healthy functioning of the nervous system and…
Female Masturbation: Tips on how to turn up the heat during a solo mission As a female, do you find yourself constantly wondering as to what is the best…
The science behind daith piercing: Can it really cure migraine? Since the ear has several pressure points, it is believed that daith piercing activates the…
Atkins diet weight loss
Atkins Diet: The right steps to carb control that can help you lose those pounds fast The Atkins diet is a high fat, low-carb diet with proven weight loss benefits that…
hidden benefits walking
9 benefits of walking we bet you didn’t know! Did you know walking can be the miracle pill for eternal youth? Everyone knows walking…
Astaxanthin: Why experts believe it could be 550x more potent than vitamin E! What is astaxanthin and why is this new supplement on the block touted as the…
Stye : The best natural home remedies to ease the pain Styes developing inside the eyelid tend to be more painful whereas external styes are less…
eating disorder anorexia
Eating Disorders: Lifestyle choice or a psychological condition? Is eating disorder just a harmless bad habit? Or does it represent grim psychological disorders?…
Jicama: A fiber-rich tuber for your weight loss goals Pronouced as HEE-kah-ma, Jicama is the "new kid on the block" that has taken the…
Lectin: The common link of proteins between peas and people Lectins are a type of protein that are found majorly in legumes. Most people are…
Milk Thistle skin
Milk Thistle: Find possible cures for fatal diseases in these purple blooms Milk thistle is well-known for treating liver conditions. However, did you know that it comes…
Salt dangers
Sodium chloride: The wonders and dangers of the simple table salt Sodium chloride is a salt containing sodium and chlorine ions at a 1:1 ratio. It…
waterchestnut
Water Chestnuts: The tastiest ways to include this healthy tuber in your diet Water chestnut is not a nut after all. It is a tuber (much like the…
alcohol toxic
7 startling facts that will make you quit alcohol today Does drinking really make you friendly and happy? How many calories does a can of…
Top 6 remedies to treat a razor burn at home Symptoms of razor burn include bumps on the skin, redness, and irritation of the skin.…
social media adddiction
Your health in the age of Social Media: Why is digital detox a necessity? Did you know that more than 400 million people are dangerously addicted to social media?…
boost immunity tips
Step up your defence: 15 proven tips on how to boost your immunity Want to naturally build up a stronger immunity? Tired of frequent colds and runny nose?You…
Improve sex life
9 best tips from around the world for better sex life How can the pungent-smelling garlic pack in a punch to your libido? How could something…
CLA: A breakthrough weight loss supplement with minimal side effects Tried every weight loss supplement in the market with no substantial gain? Why not try…
autoimmune diseases facts
Autoimmune Diseases: Find out if your body is attacking you right now Did you know your body can harm itself? What are autoimmune diseases and why does…
How accurate is the hair follicle drug test? Hair follicle drug test is one of the best ways to identify drug use in…
How to scrub away stress and fatigue with an Epsom salt bath? Epsom salt is a popular home remedy for many skin ailments. Though there is a…
Vitamin K2: 8 reasons why you need this bone-building & cancer-fighting nutrient Vitamin K2 is claimed to be essential for your bone health, for reducing the risk…
vital organ diseases
Common diseases that could cripple your vital organs Brain, heart, kidney, lungs, and liver - these vital organs are indeed vital for your…
erectile dysfunction treatment
Erectile Dysfunction: Effective tips to help you get back on charge Erectile dysfunction is a common male sexual dysfunction. Don't stress out. Just follow these amazing…
kefir bottle
Kefir: Top reasons why this probiotic drink should be consumed by you Yet another remarkable fermented food, kefir is a much healthier version of yogurt. These chewy…
maltodextrin sugar
Maltodextrin: What are the hidden health benefits of this food additive? Maltodextrin is one of the few food additives that has been relatively deemed safe. Many…
Vitamin D foods: Know what to eat for stronger bones and a cancer-free body Foods with vitamin D can actuallly transform your health. Observe fewer body aches, high energy,…
Orgasms: How to perfect the art of achieving intense bursts of pleasure (every time!) Orgasms are dependent not just on the sexual activity but on your partner as well.…
liver detox facts
7 liver detox facts and why ignoring these could kill you! Are you taking care of this organ that handles over 500 different vital functions in…
TBHQ: A carcinogen lingering in your child’s favorite snacks TBHQ - Why you should shun the practice of eating instant noodles or microwave popcorn…
Silicon Dioxide: How can a component of sand be essential to your wellbeing? Silicon is one of the most abundant elements in the nature. Find out how silicon…
Hydroquinone: Is it the best topical treatment for hyperpigmentation? Darkening of the skin due to high melanin levels is called hyperpigmentation.  Hydroquinone interferes with melanin…
Piaget stages: Do they accurately describe the way the human brain develops?  A common assumption was that children are less competent thinkers as compared to adults, but…
What is the eustachian tube and how does it help you maintain body balance? Pressure equalization, mucus drainage and protecting the middle ear from bacteria and viruses are the…
about mediterranean diet
Why you should be adopting a Mediterranean style of diet today Ever wondered why the Mediterranean diet is so healthy? One simple solution to lowering risk…
Tamarind: The top health benefits of this staple Asian ingredient Did you know this sweet and sour pulpy fruit does more than just add a…
lifestyle diseases
The Big 5 lifestyle diseases: How your everyday living might be killing you You'd be shocked to know how unhealthy and potentially fatal your everyday routine could be.…
eating myths debunked
8 ‘healthy eating’ myths you believed until now Is a zero-carb diet really healthy for you? Are organic products worth their cost? Did…
dance health benefits
5 unbelievable effects of dance on your overall health! You enjoy dancing, but did you know what else it does to your body? Dancing…
yoga health benefits
How to practice yoga for astounding health benefits Can a 5000-year-old system be the ultimate body healer? Did you know yoga can make…
occupational hazards types
Occupational Hazards: How to vouch for your health at your workplace Occupational hazards affect millions worldwide. Chemical spills, faulty wires, deadly pathogen, and work-stress can happen…
Fluoride: An indispensible mineral or a potential toxin ? Fluoride, the main ingredient of toothpaste, has shown a great potential as a cleanser. However,…
Spirulina: Battle diabetes and cholesterol with this blue-green algae Spirulina, a species of salt water algae, has now become a billion dollar industry. How…
low carb diet meal
Low carb diet : Go high on fats and low on carbs for a leaner body! Did you know that sugar is the new fat? Going low on carbs and high…
Juice Plus: Can you really replace actual fruits with pills?  Juice Plus supplements intend to fill nutritional gaps present in our daily diet. But how…
Trisodium Phosphate: How a paint thinner made its way into your breakfast Ever thought how toxic chemicals find their way into our foods? How can they harm…
How seitan proved to be a blessing in disguise for vegans worldwide Can only meat-eaters enjoy delicious juicy steaks and burgers? With seitan, the best meat substitute…
Electric toothbrush vs manual toothbrush: Who wins the dental war? Manual brushes are ideal for kids as it is important to start slowly unlike the…
hidden causes obesity
8 hidden causes of obesity you probably didn’t know! Did you know that around 2 billion people worldwide are either overweight or obese? Are…
cancer facts
8 hard-hitting truths no one tells you about cancer Did you know that 1.5 million new cases of cancer are reported every year? Can…
MANUKA HONEY child
Manuka Honey Manuka honey is a specific type of honey produced by honey bees that collect nectar…
High Fiber Diet – Fire up your fiber intake for these health benefits! Regular bowels, healthy detox, higher immunity, and guaranteed weight loss - a high fiber diet…
Anhedonia: Does the chronic inability to feel joy affect you too? How often do you feel dragged down by an invisible force? Do you feel an…
Love tea, hate tannins? Rooibos tea is just what you need The market is brimming with a multitude of herbal teas. But what makes rooibos tea…
The real reason why you shouldn’t be eating ramen noodles Instant ramen noodles might be your go-to snack for your hunger pangs. But with each…
Aloe Vera: The amazing things you can do with this antioxidant-rich gel Aloe vera, a sticky gel-like substance obtained from a cactus-like succulent plant, holds within it…
How do neutrophils protect you from fatal bacterial attacks? During an infection, certain enzymes alert the mature neutrophils.  Neutrophils then travel through the bloodstream…
RHABDOMYOLYSIS muscle cramps
The hidden dangers of magnesium deficiency and how you can prevent it Magnesium is an essential mineral for the body.Its deficiency can cause harm to your vital…
Quinine: How gin and tonic came to be known as a potent health elixir The discovery of quinine-containing tree bark is sometimes considered the most serendipitous medical discovery of…
carrageenan seaweed
Carrageenan: How a simple seaweed extract could better your gut health & immunity Eat more ice cream to prevent cold and flu? –With carrageenan you get one simple…
tips for perfect sleep
Stop hitting the snooze button: 8 proven steps to perfect sleep Are you tired of not getting enough sleep? All your efforts for a sound sleep…
Amaranth: Why is this native Peruvian grain called the “crop of the future”? Full of healthy high proteins and gluten-free, the grain, Amaranth, the tasty and ancient pseudo…
nutritional yeast bread
Nutritional Yeast : How can a fungi culture be good for your body? Nutritional yeast: How a simple culture of fungi can transform your skin, digestion, immunity ,…
Garlic health benefits cloves
Garlic: Nature’s white pill as an effective home remedy What are the secrets hidden in these tiny white pills? Find out the immense health…
green poop causes
Green poop : What are the reasons and how can you correct it Ever sneak a peek down the toilet only to shockingly find green poop? Why does…
Jackfruit: Slice your way into higher immunity, better digestion, & more… Native to the South East Asia, the jackfruit is a fruit brimming with thousands of…
Aphrodisiacs
Aphrodisiacs: These are the best foods to get you in the right mood While wine and chocolates have forever been associated with romance, there are several other aphrodisiac…
These are the top foods to increase your hemoglobin count It is important to add iron-rich foods into your diet in order to increase hemoglobin. Deficiency…
Is this is the real life? Is this just fantasy? – Decoding the myths of lucid dreaming Lucid dreaming or dreaming with a state of awareness has often intrigued the minds of…
lose pregnancy weight
5 most effective ways you can lose those pregnancy pounds! Are you looking for ways to get back into shape? Scared of crash diets? Don't…
understanding addiction
Addiction explained: An obsession that could cost you your life Is addiction a behavioral disorder? Or is it a chronic disease? How does addiction cause…
lgbtqia
LGTBQIA : Important pointers for a safe and healthy sex life In the USA alone, the LGBTQIA community accounts for 11 million people. Let us understand…
Cordyceps: How the Caterpillar fungus works as a proven cancer-shield Strange as it may sound, but cordyceps or "caterpillar fungus", a fungus variety native to…
Pescatarian Diet 101: What are the inherent health advantages of this diet? People opt to become a pescatarian in order to enrich their bodies with the essential…
10 reasons why you should up your selenium intake Selenium, though a trace mineral, is very much integral to your health. Find out how…
Lauric Acid: 8 health benefits you can derive from coconuts Appropriate use of saturated fats containing lauric acid can provide you numerous health benefits. This…
nature health benefits
Green Healing: The amazing health benefits of being in nature You have no idea what sitting in a closed room does to your body and…
sugar toxic health
Sugar: 7 new shocking truths revealed about the sweet poison Can drinking soda bring you closer to death? Is sugar slowly poisoning you and your…

Related Posts

Want to live a healthy lifestyle?

Subscribe to free FactDr newsletters.

REVAMP YOUR

If you're enjoying our website, we promise you'll absolutely love our new posts. Be the first one to get a copy!

Get factually correct, actionable tips delivered straight to your inbox once a week.

I want the latest scoop on :

We hate spam too. We will never share your email address with anyone. If you change your mind later, you can unsubscribe with just one click

By clicking Subscribe, I agree to the FactDr Terms & Conditions & Privacy Policy and understand that I may opt out of FactDr subscriptions at any time.