Fructose: Friend or Foe?
Fructose is a monosaccharide or simple sugar found in fruits and fruit juices. It is also part of high fructose corn syrup, which is found in many processed foods, convenience meals, condiments, diet products, candy, and breakfast cereals. Fructose and glucose together make sucrose, which is table sugar. The body metabolizes fructose and glucose differently, and it can contribute to insulin resistance, dyslipidemia, and liver disease. Fructose found in high fructose corn syrup is much more problematic than fructose found in fruit, since the fiber, vitamins, and minerals in fruit mitigate the effects of the sugar.Glucose is used by the body as fuel and enters the cells directly with the aide of insulin. Every cell in the body can use glucose for energy. Fructose cannot be used directly by the cells and does not directly increase blood sugar or insulin levels. It first travels to the liver where it is metabolized. When excess fructose is ingested, the liver may get overburdened since no other cells can metabolize it. This impairs liver function and causes the excess fructose to be stored as fat, and fatty liver causes insulin resistance. Additionally, fructose causes leptin resistance. Leptin is a satiety hormone, and when it is not working properly your brain does not know when it is full, resulting in hunger cravings, overeating and weight gain. High fructose levels are also associated with high cholesterol and increased uric acid, which may cause gout or increase blood pressure.To avoid eating too much fructose, avoid processed foods with high fructose corn syrup and juices. Eat fruit in moderation – excess fruit and dried fruit can create issues as much as refined foods. Eat real food - that is the best way to keep you healthy!