So, What is Fructose?
Fructose is a type of sugar known as a monosaccharide. It is popularly known as "fruit sugar" because it primarily occurs in many fruits. But Most significant sources of high fructose include table sugar, honey, fruit juices, corn syrup, sugary drinks, fast foods etc.
Along with Glucose, Fructose is one of the major components of added sugar. But they both are metabolized differently by the body.According to some health experts, when ingested in excess, fructose is even worse than glucose. The bulk of the fructose we consume is metabolized by the liver. Many studies have shown that eating too much fructose can cause long-term health concerns. The liver becomes overworked and begins to convert fructose to fat when consumed in excess.
Sugar, in general, does not appear to be a direct cause of obesity, according to studies.So,Is it solely about obesity? What about other types of metabolic disease?
The breakdown of fructose in the liver causes more than only fat accumulation
- Raises triglycerides.
- Encourages the accumulation of fat around organs (visceral fat)
- Increased blood pressure
- Insulin resistance in tissues, which is a precursor to diabetes
- Increases the formation of free radicals, which are highly reactive molecules that can harm DNA and cells.
❝Fructose being the major component of added sugar, is metabolized by liver, unlike glucose, and when ingested in excess , the liver begins to convert fructose to fat.❞
Fructose Metabolism
Eating just an orange won’t cause any harm. But if you look at fruit juices that contain roughly 3 - 4 oranges or even more in just one cup and most of them aren’t even “real” fruit juices, now that’s where the problem arises.Prior to widespread manufacture, humans rarely consumed considerable amounts of refined sugar. Although fructose is present in several fruits and vegetables, it is in very small amounts.
The majority of fructose we consume is added to packaged foods and beverages as a sweetener.
Consider for instance alcohol and orange juice which obviously contains added sugars - the pathways of both of these are the same. They travel through our body making their way into our liver. Since the amount of fructose is more than the average amount in both beverages if consumed excessively, the mitochondria in the cells of our liver then convert all of the excess/surplus of the fructose into liver fat - nobody wants liver fat!
As a result, there is a risk of nonalcoholic steatohepatitis (a more advanced form of fatty liver), high triglycerides, muscular insulin resistance, and it instructs the receptors not to function, inhibiting leptin and making you think you're starving. Guess what? Now you’re consuming even more fructose!
According to research, eating too much fructose can contribute to chronic diseases. Furthermore, not everyone absorbs all of the fructose they eat. Fructose malabsorption is a condition characterised by increased gas and abdominal pain.
❝There is a risk of nonalcoholic steatohepatitis (a more advanced form of fatty liver), high triglycerides, muscular insulin resistance, and it instructs the receptors not to function, inhibiting leptin and making you think you're starving. Guess what? Now you’re consuming even more fructose!❞
Fructose has negative consequences when consumed in a high-calorie, high-sugar diet. Natural sugars found in some fruits and vegetables are not harmful.Consume fresh and natural meals to minimise negative effects on the body, as much as you can. To summarise, too much fructose can change the composition of your blood lipids, elevate VLDL cholesterol levels, cause fat to accumulate around your organs, and perhaps cause heart disease. Excess fructose can also cause gout and high blood pressure by raising uric acid levels in the blood. But, fruits are healthful since it is challenging to consume excessive amounts of fructose from whole fruits that are safe in "sensible" amounts. But let's not forget that too much fructose can be harmful.
