Health effects of high-fructose foods
Determination of fructose
The white sugar (granulated sugar) in your pantry is known as sucrose, which is made up of two simple sugar molecules: glucose and fructose. Any foods that contain sugar will contain fructose. It is part of a monosaccharide and is the main natural sugar found in fruits and vegetables. If the fructose is collected separately, it is converted into high-fructose corn syrup.
Both sucrose and fructose are selected from natural sources. Sucrose comes from plants such as sugar cane, and small amounts of fructose are found in berries, melons, and apples. It is found in some vegetables, including beets, sweet potatoes, and onions.
Sources of fructose
Although the consumption of fresh food is an important component of a balanced diet plan, with excessive consumption, the body cannot efficiently process fructose. However, it is very unlikely that someone will consume too much fructose from natural sources.
Seventy-four percent of the foods we eat contain sweeteners, and not just those that taste sweet. Added sugar can be found in everything from bottled salad dressing to ketchup.
Many years ago, the average person's eating habits were very different from what we are used to today. At the beginning of the 19th century, a person consumed about a kilogram of sugar per year.
In 1999, sugar consumption peaked, largely due to the increasing amount of added sugars. People consumed about 26.7 teaspoons of sugar, or about 112 grams, per day (this number does not include non-calorie sugar substitutes such as aspartame).
Today, a person consumes an average of 77 grams of sugar per day, which is a staggering 27 kilograms per year. Sugar consumption in children is even higher. A typical child in America consumes 81 grams of added sugar per day, or almost 30 kilograms per year. Most of this added sugar comes from beverages. In fact, sugar-containing beverages, such as carbonated and energy drinks, are one of the main ways people of all ages consume added sugar. Another factor contributing to increased consumption is large portion sizes, especially in drinks purchased at fast food outlets or in large bottles sold in bulk at a grocery store.
Health effects of fructose
In recent decades, we have learned more about the potential health effects of increased consumption of all types of added sugars, particularly fructose. We know that excess added sugars are associated with risks such as obesity, heart disease, and type 2 diabetes. Some scientists consider fructose to be particularly dangerous, although studies have not yet confirmed this.
Metabolism
The body cannot use fructose as efficiently as glucose, a sugar that is the body's main source of fuel. Most of the carbohydrates we eat are made up of glucose chains. When glucose enters the bloodstream, the body produces insulin to help regulate it. Insulin allows glucose to enter the cells, where it is used for energy.
On the other hand, fructose must first be processed by the liver. In small amounts, the liver can effectively process fructose. But when too much fructose gets into the liver at once, it has trouble metabolizing sugar fast enough. That's where the health risks are possible.
Risks
One of the ways the liver tries to deal with excess fat is by converting fructose into fat. This can lead to a condition called non-alcoholic fatty liver disease, which causes inflammation and liver damage. Damage can reduce the efficiency of the liver.
Fats produced by the liver can also enter the bloodstream in the form of triglycerides. Elevated triglyceride levels are a risk factor for heart disease. In addition, excessive fructose consumption can also increase LDL cholesterol levels and may contribute to the development of insulin resistance, which can eventually lead to type 2 diabetes.
In addition, it is believed that excessive levels of fructose in the bloodstream can lead to the accumulation of a substance called uric acid. Too much uric acid can cause gout and kidney stones.
Several studies have shown how fructose affects the appetite regulation system. Fructose is thought to be the driving force behind obesity because it doesn't activate the hormones responsible for sending the "I'm full!"signal. Genetic mutations can make some people more susceptible to weight gain due to fructose consumption.
Other risks
Whether fructose has a unique risk or not, it is still a major source of added sugars, which are known to be dangerous for adults and children. Once you've eaten enough sugar to meet your body's energy needs, it won't have any other immediate use for excess sugar.
When an excess of sugar is present, the organs and tissues of the body will try to compensate for it. This can lead to increased levels of lipids and glucose in the blood, which can increase the risk of metabolic diseases, and may also increase the risk of cognitive decline. Although sugar is often associated with cancer risk, the link between sugar and cancer is more indirect. The health effects of excessive sugar intake, particularly weight gain and insulin resistance, may increase the risk of certain cancers.
According to a newer theory, when a colony of bacteria living in your gut is free to feed on sugar, it can disrupt the balance of healthy gut flora. High sugar intake appears to reduce the diversity of gut bacteria, promote the development of inflammatory species, and reduce the level of"beneficial bacteria". This change is thought to reduce immunity and increase our susceptibility to other health problems.
High Fructose Corn Syrup
Fructose is usually added to processed foods because it is cheaper to produce than sucrose, and it takes less to achieve the same level of sweetness. As an independent sweetener, fructose is almost 1.8 times sweeter than table sugar.
It often takes the form of high fructose corn syrup (HFCS), which is fructose combined with chemically processed corn syrup that has been modified to increase its concentration and sweetness. Because fructose has a low glycemic index (meaning it doesn't cause blood sugar spikes), it was once thought that fructose was a better choice than regular table sugar.
However, several epidemiological studies have linked the presence of HFCS in food to increased rates of obesity and diabetes. Community programs and public health initiatives aimed at reducing HFCS consumption have led to lower rates of obesity and diabetes.
Experts are still debating whether HFCS is bad for your health compared to other types of sugar. Whether it's bad or not, it's found in some processed foods, making it one of the sources of sugar in the typical Western diet.
Manufacturers claim that HFCS contains about 55% fructose and 45% glucose. However, when tested, the exact composition seems closer to 60% fructose and 40% glucose.
More natural sources of sugar also have different ratios: honey has about the same ratio of fructose to glucose as high-fructose corn syrup, and agave syrup can contain up to 90% fructose. Fruit juice concentrates, which are often used as sweeteners, can contain large amounts of fructose and are usually heavily processed. Processing reduces the nutritional value of the fruit.
Whether it's corn syrup, fruit, or honey, your body processes fructose the same way. The amount you consume matters and can affect your health.
How to reduce sugar intake
It is recommended to limit the daily intake of added sugar to 6 teaspoons (or 25 grams) per day for women and 9 teaspoons (or 37.5 grams) per day for men. This applies to added sugars, not naturally occurring sugars. In fact, many people consume much more sugar every day. Since many of these sugars are hidden, it's easy to underestimate how much you're consuming. In fact, if you don't check the labels, you may not even know that many of the foods you eat even have sugar added to them.
Some of the most common sources of fructose include:
* Baking
* Cereals and cereal bars
· Seasonings
* Frozen food and lunches
* Salad dressings
* Drinks with sugar
· Sweetened yogurt
Once you become more aware of the sugar content of the foods and beverages you consume every day, you can take several steps to reduce your sugar intake.
* Grab fresh fruits and vegetables when you need a quick snack or to cheer up.
* Replace the soda with 100% fruit juice.
* Sweeten unsweetened cereals with fresh fruit.
* Beware of foods labeled "low-fat", as they often contain extra sugar to make up for the loss of flavor that occurs when fat is removed from the recipe.
Reducing your sugar intake is a process. You don't need to cut everything at once. Take your time and make conscious shifts to help your taste buds develop a preference for not-too-sweet foods. Reducing your sugar intake can benefit your health for several reasons. One small change at a time can lead to significant health consequences over time.
