Why is fructose dangerous?

With the onset of summer, the number of temptations increases, it becomes difficult not to give in to temptation. But is it necessary? After all, many people are used to the idea that fresh fruits and berries are a source of only benefits and vitamins. But is it really so? Together with nutriciologist Alyona Stepanova, we find out what is the harm of fructose, whether it is worth replacing sugar with it and how to find a balance between sweet fruits and a healthy diet.

nutriciologist

All kinds of sugars – both table sugar and fructose – in large quantities are harmful to health.

What is fructose?

Fructose is a monosaccharide (a naturally occurring sugar) that is found in free form in sweet fruits and some vegetables. Corn syrup, agave syrup, honey, dates, and grapes are record holders for its content. The daily allowance of fructose for a healthy person is about 30-40 g. This amount is comparable to 200 g of chocolate, 80 g of honey or five apples.

Alyona Stepanova

nutritionist

To process fructose does not require insulin – it does not control its level in the blood. Therefore, even if you are insulin insensitive, which is characteristic of diabetes, the monosaccharide takes an active part in fat formation. It can also interfere with weight loss because it suppresses the oxidation of fat inside cells for energy.

When fructose is metabolized, free radicals are produced, which can increase fat formation in the liver.

In addition, a study by American scientists proves that one of the causes of Alzheimer’s disease is an increased level of fructose.

Nutriciologist recommends giving preference to berries, because, in addition to fructose, they contain antioxidants. It is also worth paying attention to sour fruits – they can be eaten 1-2 pieces a day.

Fructose or “fruit sugar” is a monosaccharide, like glucose, which means it is absorbed very quickly. But after consuming fructose, blood sugar levels rise gradually and does not cause a sudden spike in insulin. For diabetics, this is an advantage.

Alyona Stepanova

nutritionist

However, fructose has one important feature. In order for the body to use it for energy, it must be converted into glucose. This happens in the liver. However, the organ is not able to process large amounts of fructose.

If there is too much of it in the diet, the excess is converted into triglycerides. These substances have negative consequences for health: they increase the risk of obesity, the formation of fatty liver, etc.

Many people prefer to replace regular sugar with fructose, considering the latter a healthier alternative. In its natural form in natural products – a whole apple or berries – neither sucrose nor fructose is harmful. Although for diabetics, fruit sugar is actually less harmful.

In addition, in case of fructose intolerance, medications containing sorbitol and sugar as excipients should not be used.