When not to take fructose or fruit sugar
FRUCTOSE SIDE EFFECTS
It is important to moderate the intake of simple sugars, such as fructose or table sugar (sucrose).
The main energy source of our food supply should provide complex carbohydrates such as bread, cereals and legumes.
What are the fructose contraindications ?
- Hereditary fructose intolerance: People with this genetic disease should avoid taking crystalline fructose or eating foods containing it.
- Dental problems: Like sugar, fructose can cause tooth decay or gingivitis if it’s not maintained proper oral hygiene.
- Uric acid: People with uric acid, hyperuricemia or gout attacks should not take fructose. Eating too much fructose (fruit juice, crystallized fructose or industrial products containing it) can produce high levels of uric acid.
The danger of fructose is the intake of industrial foods with high fructose content.
- Obesity: Some studies link the consumption of foods rich in fructose (such as corn syrup that is added to some processed foods) with the epidemic of obesity. Excess fructose is considered more harmful than glucose because fructose does not stimulate insulin production (that controls the level of blood sugar) as well as sugar.
Moreover, there are evidences that shows how the excessive consumption of products containing fructose alters the metabolism of fats and can decrease good cholesterol levels (HDL) and the increase of bad cholesterol (LDL). The daily consumption of substantial amounts of fructose has been related to the increase of triglycerides.
- Diabetes: Currently the crystalline fructose is sold as a sugar substitute. Due to its characteristics fructose is the mostly used in commercial products for people with diabetes. Being a type of sugar (monosaccharide), fructose influences on the levels of blood sugar, and if it is consumed in excess may cause hyperglycemia.
The reason why fructose is sold for diabetes is because it is absorbed more slowly than glucose. Even so, people with diabetes should use this sugar with caution.
Fructose can only be recommended for sporadically uses (occasionally in homemade cookies or cakes) but for daily use is recommended to use no-calorie sweeteners such as stevia or saccharin.
* Related information: What foods contain fructose?
More information on fructose.
3 November, 2021