Il fructose, Together with glucose, is one of the two main components of added sugars; some health experts believe that fructose is the worse of the two when consumed in excess.
Index
But what is fructose?
It is a kind of cup sugar simple which constitutes the 50% of table sugar (sucrose); Sucrose is also composed of glucose, which is the main source of energy for the body's cells.
Fructose must be converted into glucose by the liver before it can be used by the body; if a product on the nutrition label lists among the ingredients "added sugar”, It is almost certainly fructose.
Fruits, honey and vegetables they naturally contain it, but before it was used for the production of refined sugars, people did not consume it in large quantities.
Unlike glucose, fructose causes a low rise in blood sugar levels, for which some health professionals consider it a "safe" sweetener for people with diabetes, while others are concerned that excessive intake may contribute to various metabolic disorders.
Let's dispel the myth: despite the fructose having a low index glicemico, it has a high tendency to make you fat and inhibit weight loss.
Why is fructose bad for you?
Glucose and fructose are metabolized differently by the body; although every cell in the body can use glucose, the liver is the only organ capable of metabolizing it in significant quantities.
Diets high in calories and this simple sugar overload the liver and fructose is turned into fat. Many scientists believe that its excessive consumption may be a key factor in some serious diseases, including obesity, diabetes, heart disease and even cancer.
Negative effects
The health effects of fructose are controversial; There is, however, a number of evidence to justify these concerns. Eating a lot of fructose can:
- alter the composition of blood lipids;
- increase levels of cholesterol;
- increase blood levels of uric acid, causing gout and hypertension;
- increase the deposition of fat in the liver;
- cause insulin resistance;
- promote overeating and obesity;
- cause resistance to Leptin;
- disturb the regulation of body fat.
Fructose of fruit
It should be noted that the fructose of added sugar is bad, but fruit, which naturally contains it, does not.
Fruits don't just contain fructose; they are real foods rich in nutrients, with low calorie density and many fibers. Fruit is a low source of fructose compared to added refined sugars.
intolerance
Some people may be fructose intolerant; the main symptoms of this pathology are diarrhea, abdominal cramps and flatulence.
Also, in some people, it may not be completely absorbed; this condition, known as fructose malabsorption, causes the same symptoms of intolerance.
Given the increasing use of added sugars in the food sector, it is estimated that many people can experience intestinal symptoms related to excessive fructose intake.
And you, do you use it as a sweetener or something else? Let us know in the comments!
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