Sugar breaks down into glucose and fructose. Natural sources of fructose. What you need to know

Fructose, aspartame, sorbitol, saccharin, sucrazite, sucralose, sorbitol... you won't find any names of sweeteners today!

Harm of sugar substitutes

Everything simple carbohydrates, called sugars, are divided into two types: glucose and fructose. Most often, a single product contains a mixture of these sugars. For example, table sugar is an equal combination of them.

It has already become quite obvious that an excess of sugar in the diet of people is harmful to health and provokes a number of diseases (caries, diabetes, atherosclerosis, obesity, etc.) and shortens life. In this regard, sugar substitutes (sugar substitutes) appeared, which differ in scanty calorie content. The price of sugar substitutes is low, and this has played a role.

Both natural and synthetic sweeteners are used. Unfortunately, many of them are harmful to health, and, oddly enough, even some natural ones (fructose, sorbitol, xylitol, etc.) are harmful.

Saccharin (aka Sweet "n" Low, Sprinkle Sweet, Twin, Sweet 10) was made by the Germans, and during both world wars it was very popular.

Xylitol and sorbitol, natural polyhydric alcohols, were at one time considered the main sugar substitutes for diabetes. They are also high in calories, but digest more slowly than sucrose and do not cause tooth decay. The use of these drugs is complicated by a number of circumstances. Large doses of polyhydric alcohols can cause diarrhea. Heating causes rapid decomposition. Sometimes there is individual intolerance. Now neither xylitol nor sorbitol are included in the arsenal of the fight against diabetes.

The feeling of fullness primarily depends on the level of insulin in the blood - if there is no increase in insulin levels, then there is no feeling of fullness. Insulin seems to send signals to the body to stop eating.

Honey contains glucose, fructose, sucrose and various biologically active substances. It is often used in medicinal purposes especially in folk medicine.

Fructose

Natural glucose is found in the juice of many fruits and berries. Fructose, or fruit sugar, is present in almost all berries and fruits, but it is especially abundant in apples, bananas, peaches, and honey almost entirely consists of it.

Fructose ( fruit sugar), is, it is 1.7 times sweeter than sugar. It is also high in calories, like sugar, and therefore fructose is not a dietary product. Moreover, a number of experts associate the obesity epidemic in the United States with the use of fructose.

Unlike glucose, fructose does not affect the increase in insulin levels - from this it was previously concluded that there is also no transfer of excess calories to fat. Hence the myth of magical dietary properties fructose.

But it turned out that fructose is converted to fat without requiring insulin. Considering that it is twice as high in calories as glucose, one can easily imagine how its consumption affects excess weight.

Great hopes were pinned on glucose-fructose syrups, which are similar in composition to honey. To reduce the cost of production and improve the taste of products, sugar is often replaced with high fructose glucose syrup. This syrup is found in almost all carbonated drinks, juices, confectionery, sweet sauces and fast food.

Most nutritionists attribute the obesity epidemic to the widespread use of glucose-fructose syrup - it does not cause a feeling of fullness, but it has twice the calories of regular sugar.

Types of sugars

Glucose is the simplest sugar. He quickly falls into circulatory system. It is also called dextrose if added to some components. The human body, one way or another, breaks down all sugars and carbohydrates into glucose, because glucose is the form in which cells can take sugar and use it for energy.

Sucrose (table sugar) is made up of a glucose molecule and a fructose molecule. There are many forms of white sugar. It may be in the form of powdered sugar or be granular. Usually table sugar is made from sugar beet or sugar cane extracts.

Fructose is one of the main types of sugar found in honey and fruits. It is absorbed more slowly and does not immediately enter the circulatory system of the body. Used very widely. Attention! Typically, fructose is associated with fruits that also contain other nutrients. When used alone, fructose is essentially the same as simple sugars, i. just a lot of calories.

Lactose is a sugar found in dairy products. It consists of a glucose molecule and a galactose molecule (galactose slows down the process of breaking down sugar and getting it into the circulatory system). Unlike glucose, which is very quickly absorbed into the intestinal wall and enters the bloodstream, lactose needs a special enzyme for absorption - lactase, which promotes the breakdown of sugars, after which they can be absorbed into the intestinal walls. Some people are lactose intolerant because their body does not produce the lactase that breaks down milk sugar.

Maltose is made up of two glucose molecules. Found in barley and other cereals. If maltose is included in the composition of beer, it contributes to rapid rise blood sugar levels.

Black molasses is a thick syrup that is by-product sugar processing. However, unlike table sugar, it contains valuable substances. The darker the molasses, the more nutritional value. For example, molasses is a source of micronutrients such as calcium, sodium, and iron, and it also contains B vitamins.

Brown sugar is ordinary table sugar that turns brown when molasses is added to it. It is healthier than plain white sugar, but its nutrient and vitamin content is low.

Raw sugar - this name is intended to mislead consumers, forcing them to think that such sugar contains useful substances and trace elements. The term raw suggests that this sugar is different from regular table sugar and is more beneficial to the body. However, in reality, such sugar simply has crystals. bigger size and molasses is added during its production. Large crystals are not at all large molecules that promote slow absorption.

Corn syrup is a sugar derived from corn. The extract of such sugar can hardly be called useful. In this sense, it is no better than ordinary table sugar. All syrups are concentrates: a tablespoon of syrup contains twice as many calories as a tablespoon of regular sugar. And although syrups retain an insignificant amount of vitamins and trace elements, such as calcium, phosphorus, iron, potassium, sodium, they beneficial features do not exceed the characteristics of ordinary sugar. Because corn syrup is cheap to produce, it is a very common sweetener for drinks and juices. And since it contains a lot of calories, it is unlikely to be found on the list of healthy foods. Some people are allergic to corn, so they should read the ingredient list carefully.

High fructose corn syrup is a sweetener containing 40% to 90% percent fructose. And of course, it's corn extract. It is cheap and widely used by food manufacturers, mainly for sweetening ready-made cereals and sodas.

Glucose is a monosaccharide that is synthesized by the body from carbohydrates, proteins and fats, and is the preferred source of energy needed for the life of body cells.

Fructose is also a simple sugar, which naturally present in certain fruits and some vegetables.

The term "fructose" was coined by the English chemist William Miller in 1857 and is used to refer to the sugar found in fruits. Fructose is the sweetest of all sugars - it is 140% sweeter than table sugar.

The term "monosaccharide" refers to the simplest form of sugars or carbohydrates. Both glucose and fructose are simple sugars or monosaccharides and have the same formula C 6 H 12 O 6 but different molecular structures.

Table sugar, also called sucrose, contains equal amounts of fructose and glucose.

Fructose is present in certain fruits, berries, root vegetables and honey. It can also be obtained from sugar cane, sugar beets and corn. It should be noted that fruits often contain fructose, glucose and sucrose. There is no denying the fact that increasing intake of added sugars along with processed foods increases susceptibility to certain health problems. The best alternative fruits are considered sugary, processed foods because they contain dietary fiber and nutrients. However, it should be noted that fructose is also present in the form of table sugar in fruit juices, sweetened drinks, soft drinks, etc. Rich sources of fructose are high fructose corn syrup, agave nectar, molasses (molasses), maple syrup, etc.

Glucose is produced in plants during photosynthesis. Some of food sources Glucose is complex sugars and carbohydrates, whole grains, cereals, vegetables, fruits, etc. In the case of maple syrup, honey and invert sugar, it is formed as a result of the hydrolysis of sucrose.

In general, all dietary carbohydrates are absorbed in the intestine as monosaccharides after amylase salivary glands and pancreas act on starch and disaccharides.

These carbohydrates are broken down into glucose, which is absorbed into the bloodstream. The glucose present in the blood is called blood sugar or blood glucose. Glucose is converted into energy, and its remains are stored as glycogen in the liver and cells muscle tissue for daily use, as well as in fat cells and tissues for future use. It should be noted that excesses of any form of sugar are unhealthy.

Glucose vs Fructose

Fructose, glucose and galactose are hexoses, i.e. monosaccharides in which each carbon atom is bonded to a water molecule. Galactose, unlike fructose and glucose, does not occur naturally in nature. These substances have the same molecular formula, which means they are isomers.

While glucose and galactose are aldoses (reducing sugars), fructose is a ketose (non-reducing sugar). Fructose reacts with glucose to form the disaccharide sucrose. Whereas the cyclic structure of glucose is a six-membered ring, fructose forms a five-membered ring. In the case of glucose, the carbon atom is bonded to the hydrogen atom by a single bond and to the oxygen atom by a double bond. In the case of fructose, the carbon atom is linked to the oxygen atom by a single bond. Thus, the molecular structure differs in relation to the bond with the oxygen atom.

Sources of glucose and fructose

Fructose rich fresh fruits such as apples, grapes, pears, cherries, pomegranates, kiwis, berries, watermelon, etc., as well as dried fruits such as raisins, dried figs, peaches, apricots, and plums. Some vegetables that are good sources of fructose include artichokes, asparagus, beets, broccoli, Brussels sprouts, burdock, chicory roots and herbs, dandelion leaves, okra, peas, shallots, onions, fennel, garlic, leeks, beans, and etc. sauces, canned fruits, flour products, such as cookies, sodas, and other fructose-sweetened drinks or glucose/fructose, honey, high fructose corn syrup, agave syrup, etc. are also sources of fructose. Glucose, on the other hand, is present in simple dairy products such as milk, cheese, and yogurt. It is also found in fruits and grains. It should be noted that foods with added sugars contain both glucose and fructose.

Metabolism

One of the main differences between fructose and glucose is the way they are absorbed in the body. Whereas the enzymes glucokinase or hexokinase are required to initiate glucose metabolism, fructose metabolism requires fructokinase.

When they enter the body complex carbohydrates, they are converted to small intestine during digestion into glucose.

Glucose is absorbed into the blood, and its concentration is regulated mainly by insulin, but also by glucagon and adrenaline. Glucose is used by cells and tissues as an energy source. Insulin is a hormone secreted by the islets of Langerhans in the pancreas. Insulin is what allows cells to take up glucose from the blood. If the blood glucose concentration is too high, the pancreas secretes insulin. While a certain amount of glucose is used for energy, the remainder is stored in the liver as glycogen for future use.

Fructose is metabolized primarily in the liver.

It releases energy more slowly than glucose. What's more, fructose does not cause insulin secretion, nor does it stimulate the production of leptin, a hormone that helps regulate energy intake and expenditure. According to the National Institutes of Health, short-term controlled trials with food administration have shown that dietary fructose intake significantly increases post-meal triglyceride (a type of fat) levels, but does not significantly effects on serum glucose levels. On the other hand, dietary glucose does not affect triglyceride levels, but does affect serum glucose concentrations. This is mainly because fructose is metabolized for the most part in the liver, while glucose is not excreted by the liver, as it is first absorbed into the blood and then stored in the liver. However, many experts are of the opinion that large-scale studies are required to verify the above data.

health risks

In healthy people, the concentration of glucose is approximately 0.1%. However, people with diabetes have significantly higher blood glucose levels. Although natural fructose is considered slightly healthier for diabetics, it should be noted that it is not recommended to consume it in large quantities. Excessive consumption of fructose in the form of a supplement, such as high fructose corn syrup (55% fructose and 45% glucose), along with soft drinks, baked goods and other processed foods are associated with gastrointestinal disorders accompanied by high content fats in the blood.

In a study published in the Journal of Nutrition and Metabolism in 2013, overuse fructose has been associated with metabolic syndrome, which increases the risk of cardiovascular disease and diabetes. Because manufacturers are not required to specify details on fructose concentrations on their product labels, consumers should limit consumption of processed foods with added sugars. It is believed that consumption of high amounts of high fructose sweeteners can lead to central obesity, low HDL levels or good cholesterol, high LDL levels or bad cholesterol, high triglyceride levels and poor appetite(due to lower leptin levels). Research is currently underway to confirm these data.

In conclusion, the use of high fructose corn syrup began in the 70s mainly because it is sweeter than glucose and therefore required in much smaller quantities. Besides, it's cheaper. However, any excess is harmful, and even more so - an excess of any form of added sugars, as they predispose to serious illnesses. In this way, The best way reducing the risk of obesity and diabetes - reduce the consumption of processed foods and the consumption of whole grains and fresh fruits and vegetables.

Video

Fructose and glucose are two halves of the sucrose molecule, which is why it is called a disaccharide. The opinions of scientists about their sweetness differ. Some believe that if we take the sweetness of sucrose (beet or cane sugar) as 100, then the sweetness of glucose will be 74, and fructose - 173 (according to Bister-Wood and Valin) or 100 and 150 (according to Grytte). Others believe that each of the monosaccharides is less sweet than the original disaccharide, but in total they are one and a half times sweeter than it.

In a unit of weight, there are almost twice as many molecules of each monosaccharo as sucrose, which is why, for example, 10 g of fructose seems sweeter than the same amount of sucrose. But all this trinity is carbohydrates with a high energy potential (according to WHO, glucose 375, fructose 376 and sucrose 396 kcal per 100 g).

Nutritionists prefer fructose because it enters the bloodstream about twice as slowly as glucose, and glucose is absorbed into the blood 5-10 minutes after entering the stomach.

For the peculiarities of the chemical structure, monosaccharides are called hexoses (their molecules contain 6 carbon and oxygen atoms and 12 hydrogen atoms). in solutions and food products they are in inactive forms, and in the body, under the action of the pancreatic hormone insulin, hexoses are converted into active form, which is used by the body in the processes of respiration, biosynthesis, energy metabolism, fermentation, etc. In the absence or deficiency of insulin, inactive forms are removed from the blood with urine (for example, in diabetes), regardless of the degree of saturation of the blood and the needs of the body.

In the blood, a relatively constant level of sugar - glucose (in healthy people 90-120 mg%) is maintained using a complex neuroendocrine regulation mechanism. When its content in the blood drops (to about 70 mg%), they become irritated nerve endings in the capillaries, the signal enters the brain and the pituitary gland secretes hormones that excite middle layer adrenal glands, and they give out a portion of adrenaline, which has the property of causing a rapid breakdown of glycogen in the liver and muscles. And blood sugar levels are back to normal.

As you can see, without the pancreas, no sugar is absorbed. The hope is that fructose, because it is sweeter, you will eat less. In addition, it enters the bloodstream more slowly and is excreted faster. Up to 70-80% of it is retained in the liver and does not cause blood glut. In the liver, fructose is more easily converted into glycogen than glucose, and is more actively involved in metabolic processes.

Monosaccharides do not have preservative properties, especially in small quantities.

Sorbitol is found in seaweed, rowan juice (100 g - 354 kcal). In the process of metabolism, it is first oxidized to fructose, and then the exchange proceeds along general scheme digestion of carbohydrates.

In permitted amounts - 35 g per day - sorbitol does not cause a rise in blood sugar levels in healthy people and leads to a slight increase in diabetic patients. It is half as sweet as sucrose. According to the recipes, sorbitol is used in dietary canned fruits and vegetables, confectionery and soft drinks, as well as in the production of ascorbic acid. Xylitol is made from corn cobs and is half the price of sorbitol.

Xylitol is twice as sweet as regular sugar and roughly equivalent in nutritional value to glucose (100 g - 367 kcal).

In experiments, it was found that xylitol is rapidly absorbed, penetrates into tissues and is absorbed without affecting the percentage of sugar in the blood. A short-term rise is possible, but it is quickly restored normal level. It is believed that xylitol does not affect metabolic processes, but it is not indifferent to the body, as it has choleretic property. Both substitutes in the amount of already 50 g per day cause indigestion (have a laxative effect).

Permissible daily doses of these substitutes are 35-40 g. However, in such an amount, natural sugars will not bring great harm healthy person, especially if you consume not refined sugar, but natural products - fruits and berries, in which there are enough vitamins and microelements for absorption and natural sugars, and carbohydrates of bread, potatoes, meat proteins and other nutritional components.

Honey of course best source simple sugars: it contains 80% carbohydrates (of which 36% glucose and 39% fructose), 17% water, trace elements, vitamins, enzymes, other biologically active compounds, and even 0.8% protein. With complete assimilation, 100 g of honey can give 308 kcal, but its own vitamins are not enough for this B1 - 0.01 mg%, B2 - 0.03, B6 - 0.1, PP - 0.20 and C - 2 mg% , It is believed that natural honey contains an average of 25 mg% of potassium and sodium, 4 mg% of calcium, 2 mg% of magnesium, etc. Of course, the more sugar bees were fed, the more carbohydrates and fewer trace elements, vitamins, enzymes, etc.

Think for yourself how much honey your body can absorb depending on the amount of actual sources of vitamins in your diet.

In yellow sugar (raw sugar, or under-refined sugar), according to Professor I. I. Brekhmanv, from 89 to 98% sucrose. When specialists sought modern cleaning of it (sand up to 99.8% and refined sugar up to 99.9%), they explained the need for this by the fact that it is not pure sucrose that causes caries, but the remains of molasses. Now they are being elevated to a panacea. In a film of molasses, allegedly enveloping each crystal, they found about 200 chemical compounds and even micro-quantities of several elements, but all this is a miserable remnant of healing root beets. Plus, it's just one plant.

Maybe there is a little less harm from yellow sugar, but I can’t imagine any benefit. In my opinion, the most useful thing is not to overeat sweets and often eat beets in borscht, vinaigrettes, grated with various additives - horseradish, lemon, nuts, apples, etc., as your fantasy tells you. And the body will calmly allocate hexoses from polysaccharides - starch, fiber and others.

prepared by Tatyana Popova

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AT Food Industry widespread use of sufficiently similar chemical and physical properties of substances - glucose and fructose. But the difference between them is very significant. What is it?

What is glucose?

Glucose is a monosaccharide that is found in large quantities in many fruits, berries, and juices. It is especially abundant in grapes. Glucose as a monosaccharide is part of the disaccharide - sucrose, which is also found in fruits, berries, especially in large quantities - in beets and cane.

Glucose

Glucose is formed in the human body due to the breakdown of sucrose. In nature, this substance is formed by plants as a result of photosynthesis. But isolating the substance in question on an industrial scale from the corresponding disaccharide or through chemical processes similar to photosynthesis is unprofitable. Therefore, not fruits, berries, leaves or ready-made sugar are used as raw materials for the production of glucose, but other substances - most often cellulose and starch. The product we are studying is obtained by hydrolysis of the corresponding type of raw material.

Pure glucose looks like a substance white color without smell. She has a sweet taste (although she is significantly inferior in given property sucrose), it is highly soluble in water.

Glucose has great importance for the human body. This substance is a valuable source of energy that is needed for metabolic processes. Glucose can be used as an effective medicine with disorders of the digestive system.

We noted above that due to the breakdown of sucrose, which is a disaccharide, glucose is formed, in particular, the monosaccharide. But this is not the only product of the breakdown of sucrose. Another monosaccharide that is formed as a result of this chemical process, - fructose.

Let's consider its features.

What is fructose?

Fructose, like glucose, is also a monosaccharide. Found in fruits and berries as pure form, and in the composition, as we already know, sucrose. It is present in large quantities in honey, which is approximately 40% fructose. As in the case of glucose, the substance in question is formed in the human body due to the breakdown of sucrose.

It is worth noting that fructose, if we talk about the molecular structure, is an isomer of glucose. This means that in terms of atomic composition, as well as molecular weight both substances are identical. However, they differ in the arrangement of atoms.

One of the most common ways industrial production fructose - hydrolysis of sucrose, which is obtained by isomerization, in turn, of starch hydrolysis products.

Pure fructose, unlike glucose, is a transparent crystal. It also dissolves well in water. It can be noted that the melting point of the substance in question is lower than that of glucose. In addition, fructose is sweeter - in this property it is comparable to sucrose.

Comparison

Despite the fact that glucose and fructose are very close substances (as we noted above, the second monosaccharide is an isomer of the first), one can distinguish more than one difference between glucose and fructose in terms of, for example, their taste properties, appearance, production methods in industry. Of course, the substances under consideration have a lot in common.

Having determined the difference between glucose and fructose, as well as fixing a large number of their common properties, we will consider the corresponding criteria in a small table.

Fructose is a monosaccharide simplest form carbohydrate. As the name implies, a mono (one) saccharide (sugar) contains only one sugar group, so it does not break down further.

Each subtype of carbohydrates has an effect on the body different influence depending on the structure and source (i.e. what food it comes from). Chemical structure affects how quickly and/or easily the carbohydrate molecule is digested/absorbed. It depends on the source whether other nutrients come along with the carbohydrate.

For example, both corn syrup and fruits contain fructose, but their effects on the body are different. Corn syrup is the body's simplest carbohydrate delivery system - there's nothing else in it, while fruit contains other substances, such as fiber, that affect the digestion and absorption of fructose. Plus, the amount of fructose in an average apple is far less than, say, a regular soda can.

Fructose has a unique texture, taste, digestibility and absorption rate that is different from glucose, the sugar that most of the carbohydrates we consume becomes when they reach the circulatory system.

Fructose, unlike glucose:

• Absorbed by the intestine through mechanisms other than glucose
• Absorbed more slowly
• Does not cause significant insulin release
• Enters cells by means of delivery other than glucose
• When it enters the liver, it ensures the production of glycerol, a substance that increases the formation of fat and its basis.
• Some people are unable to fully digest fructose when losing weight in excess of 50 grams (Note: this is a very large amount. This is found in 4-5 apples. Although half a liter of corn syrup is about 45 grams of fructose.)
• Consumption of glucose and fructose at the same time accelerates the absorption of the latter. This is one of the reasons why many sports drinks contain a mixture of sugars.

Why is fructose important?

500 years ago, before the era of mass production of sugar, fructose was at a minimum in the human diet. She acted only in the composition ordinary food. Fruits, vegetables, grains, nuts/seeds and proteins contain limited quantity fructose and provided a moderate amount of fructose. As the food industry isolated fructose from sources like corn and added it to a variety of processed foods, our consumption of fructose increased.

In particular, it increased between 1970 and 2000. While many people associate fructose with fruits, most of it comes from sources unrelated to fruits. A survey conducted in the 1990s showed that the average person consumes ~80 grams of added sugar (which is ~320 calories or 15% of energy intake); about half of this amount is fructose.

We get fructose not only from fruits, but also from sucrose (tablet sugar). Sucrose is a diasaccharide (two sugars) composed of glucose + fructose. It is found in processed foods, including sweets, soft drinks, and virtually any packaged "edible food substance."

What you need to know

Our liver is the main center of fructose metabolism. In the liver, it is processed into glucose derivatives and stored in the form of hepatic glycogen. At one time, the liver can process and store a limited amount of fructose in the form of glycogen. The rest will be stored as fat, so a large single dose of fructose is likely to end up on your sides. This is more pronounced in people with high blood lipids, insulin resistance, or type 2 diabetes.

A high intake of fructose (unlike other dietary carbohydrates) can cause leptin to not be produced in normal amounts.

Leptin is a hormone involved in the long-term regulation of energy balance. It goes up when we get enough calories/energy and goes down when we don't, so it lets us know when to start and stop eating.

Decreased leptin production associated with chronic high consumption fructose, may have bad influence on the regulation of food intake, as well as on the percentage of fat in the body. In other words, if you have too much fructose, your brain won't send you "I've had enough" signals, and you'll continue to eat even though you've already taken in more than enough calories.

Since fructose is retained in the liver, it does not cause a strong glycemic response. And if this can be good when consuming whole fruits, then if you eat added fructose-based sweeteners, the effect is reversed. Although fructose is fairly low on the glycemic scale, it can help restore liver glycogen when physical activity, excess consumption it can lead to the formation of fat in the liver, as well as to the breakdown of energy balance and the system of fat regulation in the body. As a result, consumption a large number fructose-based sweeteners can lead to abdominal obesity, low level useful and high bad cholesterol in blood, high level triglycerides and loss of appetite control.

Clinical studies show that people who eat a diet rich in fruits (and vegetables) tend to be leaner and easier to maintain. healthy weight and general good health than those who do not have them.

Additionally

Worried about fruits? Relax. The experts concluded: "Intake of fructose from natural, unprocessed food sources is low enough to be unlikely to have negative metabolic effects."

Eating fruits (and vegetables) can help prevent chronic diseases and even cancer.

Dr. Vioke, author of a study in which he has tracked the effect of fruit consumption on adults for more than 10 years, argues that there is no need to be afraid of gaining excess weight from fruits: "There is no data that would indicate any significant weight gain as a result of eating lots of fruit."

If you're worried about your health and optimal physique, feel free to eat an orange, but think twice before drinking a bottle. orange juice, or worse, a can of orange soda.

When it comes to fructose, the source is important. It is highly unlikely that by consuming fresh, unprocessed fruits you will develop an energy imbalance and begin to gain weight. However, if you regularly add fructose-rich juices, sweeteners, and energy-dense foods to your diet, you are more likely to develop these problems. Our bodies have long and strong relationship with fruit, but this does not apply to additional fructose and sweeteners.

Consuming fresh fruits in abundance will provide you beneficial substances and help control the flow of energy. 2000 calories is almost 3.5 kilograms of fruit. Typically, a person does not eat more than ~2.5 kilograms of food per day.

Avoid foods/drinks with added fructose-based sweeteners, replacing sugar with it is generally a very bad idea. .

Ask yourself - is my fruit consumption leading to digestive problems such as chronic disease or weight gain?

Benefit and side effects fructose

Don't really trust what the label says about the sugar content of soda. Research Center childhood obesity states that there is a frightening difference between what the packaging says and what it actually is. In fact, high fructose corn syrup has 18% more fructose than what is written in the composition.

But let's figure it out.

Fructose, glucose and sucrose are types simple sugars, which in natural form present in products. In fact, many people believe that fructose is not a cause for concern because it is present in fruits. Consuming fructose with fruits is generally acceptable, as it provides you with more fiber, vitamins, and minerals such as iron and calcium. They help to process fructose in the body.

But if we isolate fructose and add it to foods that do not contain fiber and vitamins, that's when we get into unhealthy territory. The body has to deal with too much fructose, with no fiber to mitigate its effects.

You can't really tell the difference between these three types of simple sugar by taste, but your body recognizes them perfectly. different things. As a result, it treats each type very differently. This discovery was made only a few years ago, and therefore there are still misconceptions about the difference in the effect of different types of sugar.

Fructose

The path that fructose takes in the body is completely different from glucose and sucrose. The only body cells that can handle fructose are the liver cells. Fructose produces much more fat than glucose, and scientists believe that the body treats it more like a fat than a carbohydrate. It is also converted into uric acid in the liver cells and free radicals. Is that bad ( uric acid increases inflammation, and free radicals cause cancer and other diseases).

Glucose

Your body loves glucose, its alternative name is "blood sugar". The body uses glucose for energy and releases insulin in response to rising blood sugar levels. The body converts the carbohydrates you consume into glucose, which is used for energy. What if you don't need energy right now? It is stored in muscle or liver cells for later.

sucrose

Pour together fructose and glucose, what do you get? That's right, sucrose. This is another name for table sugar, which is naturally found in fruits and vegetables. The body breaks it down into two components: fructose and glucose. When you eat sugar, the body takes glucose and uses it for energy or stores it in the muscles or liver (see above). And, unless you're already training insanely hard, fructose goes straight to fat synthesis.

High fructose corn syrup

Since it is hotly discussed by people associated with healthy eating, I decided to include it in the list. Like sucrose, the syrup is glucose + fructose, but it has slightly more fructose (55%) than glucose (45%). In this sense, syrup is no more dangerous than "real" sugar, or sucrose. There is even a study on this topic.

Benefit

Several kind words about fructose.

Proponents of fructose argue that since it is natural, it means it is healthy. They also point to the fact that fructose is much sweeter than table sugar, so much less is needed to sweeten anything. As a result, with the same level of sweetness, fewer calories enter the body.

They also argue that the nation's obesity epidemic is not as much linked to fructose, as obesity is the result of many factors, not just one. They cite several studies supporting this idea. We consume too much fructose. Much more than it would take to just make something sweet: we need it to be SUPER sweet, and we will eat it in incredible quantities.

Side effects

If you are suffering overweight, fructose is best avoided. Your body is perfectly capable of processing all three types of sugar. But when you overload the system, that's when things get out of control.

In short: fructose is converted to fat. Glucose is not.

And this process affects not only the liver. Scientists are researching what large doses fructose do to your brain.

Yale University conducted a study where they observed what happened to 20 average adults who were given drinks rich in glucose or fructose. Before and after the appointment, they underwent an MRI.

Participants who drank drinks with sucrose had a decrease in the activity of the hunger center in the brain. Their brain signaled "satiety". Those who drank drinks with fructose did not experience this.

In short: Fructose affects the brain differently than sucrose, and this can lead to overeating.

No kidding, the liver converts fructose into fat. When liver cells break down fructose (if you remember, I mentioned above: this is the only cell type that can handle it), they synthesize fat, which is deposited in fat cells.

When you consume too much fructose, it becomes a toxin for the liver. This leads to insulin resistance and hepatic steatosis.

In short: Fructose is like alcohol to the liver: very toxic if consumed in excess.

Conclusion

Most people are better off avoiding fructose, especially if they suffer from excess weight. Since your body perceives fructose as fat, it processes it in the liver and synthesizes new fat, trouble happens. Obesity is only part of the problem. The Harvard School of Public Health published great article, where she presented the results of an in-depth analysis of the dangers of steatosis.

Fructose content in foods

Foods rich in fructose include many sweetened drinks and snacks, fruits, especially in concentrated juice or dried fruit form, and honey (see table below). Chains of molecules of fructose, fructooligosaccharides or fructans, in high concentrations present in some vegetables and grains, which often causes allergic reaction in people with fructose intolerance.

Many foods contain fructose or fructans, and despite a general decrease in fructose in the diet, it is important to monitor the quality of the diet in order to keep well-being under control.

To achieve this, seek the help of an experienced dietitian who is knowledgeable about fructose intolerance. It is also often helpful to drink vitamins.

In the case of hereditary fructose intolerance, it may be necessary to exclude sucrose (which, when broken down, gives fructose and glucose).

A sweetener such as tagatose is processed into fructose and is present in drinks (non-alcoholic, instant, teas, fruit or vegetable juices), breakfast cereals, cereal bars, confectionery and chewing gum, sweets and fillings, jams, marmalades and dietary products. Levulose and invert sugar on the labels indicate the presence of fructose.

Fructose is more easily tolerated in the presence of glucose. This means that the body is more likely to respond normally to foods containing as much glucose as fructose (in the table, this is the F / G value, which should be less than 1).

In some foods, regardless of the glucose content, a lot of fructose is also naturally present, i.e. more than 3 grams per serving, or more than 0.5 grams of fructans per serving.

These are the two criteria that are considered most useful in selecting candidate foods for removal from the diet.

According to these criteria following products are likely to be poorly tolerated and should be eliminated from the diet or consumed in limited quantities:

• Fruits and fruit juices: apple, cherry, grape, guava, lychee, mango, melon, watermelon, orange, papaya, pear, persimmon, pineapple, quince, carambola.
• Most dried fruits, including currants, dates, figs, raisins, even if it's a fitness bar.
• Processed fruits: kebab/grill sauce, chutney, canned fruit (often made in peach juice), plum sauce, sweet and sour sauce, tomato paste.
• Berries in large quantities: blueberries, raspberries.
• Sweets, foods, and drinks that are very high in sucrose (table sugar) and fructose corn syrup.
• Honey, maple syrup.
• Vegetables in large quantities (containing fructans or inulin: artichoke, asparagus, beans, broccoli, cabbage, chicory, dandelion leaves, garlic, leek, onion, peanuts, tomato, zucchini.
• Sweet wines: e.g. dessert wines, muscatel, port, sherry.
• Wheat and rye products (containing fructan): flour, pasta, bread, wheat bran, whole grain breakfasts.
• Whole flour products in large quantities.
• Since people with fructose intolerance react poorly to sorbitol (code E420) and xylitol (E967), it is best to check if the following foods will cause unwanted symptoms: diet / "light" drinks and drinks for diabetics, chewing gum and dietary sugar-free sweets/candies, stone fruits (eg, apricots, cherries, quinces, prunes, and peaches), pears, dried fruits (eg, apple, apricot, pigs, figs, nectarines, peach, plums, raisins). Beer in large quantities can also cause problems.

Examples of well-tolerated fruits and vegetables are:

eggplant, banana, Brussels sprouts, carrot, clementine/tangerine, corn, cucumber, fennel, grapefruit, lemon, potato, pumpkin, radish, redcurrant, rhubarb, sauerkraut, spinach and sweet potato/yam.

In the case of multiple carbohydrate/sugar intolerances, FODMAP intolerance (fermentable oligo-, di-, mono-saccharides and polyols) may occur, requiring an overall reduction in FODMAP levels, according to at least, during a trial period of 4-6 weeks and with diet supervision. For a significant group of patients, however, this is not necessary, since individual intolerances are more common.

The following information contains details on reducing the amount of fructose in the diet. However, in order to maintain a healthy and balanced diet it is recommended to consult a nutritionist.

The table below shows the content of fructose and glucose, as well as their ratio in the most common products. The figures are rounded, and therefore there may be discrepancies between the values ​​​​of fructose and glucose and their ratio. Keep in mind that when comparing tables different sources certain variations are possible. This is due to differences in measurement methods, actual sugar content in various types fruits, as well as ripening and growing conditions. Therefore, these tables should always be regarded as rough guidelines.

Berries

First step: we look at the ratio of fructose and glucose (F / G value), it should be less than 1 (i.e. there is less fructose in the product than glucose).

Second step: The absolute content of fructose in the product should not exceed 3 grams per serving. Small portions of borderline foods are acceptable, but better not on an empty stomach.

Dried fruits

Honey and fruits

Vegetables and mushrooms

Useful information

Sweeteners: aspartame, acesulfame K, saccharin, cyclamate, stevia and thaumatin do not cause problems for people with fructose intolerance, including hereditary ones.

Sorbitol reduces and glucose increases fructose tolerance.

Glucose (eg, glucose/dextrose preparations, drinks, syrups) may be consumed with foods containing fructose to increase tolerance.

About 30% of people with fructose intolerance also suffer from lactose intolerance. They With highly likely will be sensitive to the entire FODMAP group.