Nutrition for Today: Fructose: Is this controversial simple sugar good or bad?
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When it comes to sugars, fructose is the most controversial of them all.
Some people blame it for causing a whole host of health woes and would go so far as to suggest banning or restricting its use.
Others say it’s the same as any other sugar, so what’s the big deal?
Who’s right?
Fructose is one of three types of simple sugars. The others are galactose and glucose.
Glucose is the type of sugar the human body uses as fuel. The body can’t utilize sugar in any other form.
All other sugars that are consumed must first be converted into glucose before they are of any use.
Fructose is found naturally in fruits, honey and some vegetables, along with glucose.
The exact proportion of fructose to glucose varies a bit from food to food, but it’s pretty much a 50:50 ratio of each.
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Galactose is found mainly in milk and other dairy products.
It doesn’t matter whether sugar is natural or added — they are metabolized by the body in much the same way, regardless of whether they occur naturally in foods or are added to foods (such as in sodas, candy bars and doughnuts).
Of course, foods containing natural sugars are more healthful, as they also contain fiber, vitamins, minerals, phytochemicals and water.
The sugars in natural foods are absorbed more slowly, preventing blood sugar levels from spiking.
The most common type of added sugar in processed foods is high fructose corn syrup (HFCS).
HFCS is made up of either 42% or 55% fructose (with the remainder being glucose).
By comparison, table sugar is made up of 50% fructose and 50% glucose.
So, there’s not a whole lot of difference between the two as far as sugar composition.
Other sweeteners contain varying proportions of fructose to glucose.
Honey is 54% fructose, 46% glucose.
Agave syrup contains 75% fructose, 25% glucose.
No matter which you consume, you’re going to get a mix of both fructose and glucose.
So, what do these differences mean?
If all sugars are eventually converted to glucose, does it even matter which you consume?
It turns out there’s a big difference between how fructose and glucose are metabolized.
Glucose goes directly to the cells where it is broken down and converted into energy.
On the other hand, fructose is metabolized in the liver first before it’s transported to the cells.
Eating excessive amounts of fructose can overwork the liver, causing it to convert the excess into fat.
This increases the risk of non-alcoholic liver disease, insulin resistance and high cholesterol. It also can cause gout.
Fructose doesn’t trigger insulin release or the release of the hormone leptin, which sends the signal to the brain that a person is no longer hungry.
Therefore, it may lead to weight gain because it can contribute to overeating.
On the other hand, fructose does not require insulin to be absorbed and has a low impact on blood sugar levels and may be a better choice for those with diabetes.
The truth is, it’s difficult to separate the effects of fructose from other sugars because foods with high levels of fructose also contain high levels of other sugars.
Many people have become fearful of fructose and HFCS, and this has led some food and beverage manufacturers to switch to “pure cane sugar.”
Others believe that “natural” sweeteners such as honey and agave syrup are better, but in reality, both of these contain more fructose than HFCS!
Although excessive fructose intake can cause weight gain, liver disease and cardiovascular risk, moderate amounts of fructose or any other sugar are not detrimental to health.
We should limit our intake of all added sugars, whether it’s table sugar, HFCS, honey or agave syrup.
The bottom line is that there is room for some sugar in a healthy eating pattern, but excess amounts of any type of sugar is harmful.
Most health experts recommend that we consume no more than 25 grams of added sugar per day, no matter which type.
The amount of added sugar is listed on the Nutrition Facts label on food packages.
Susie Bond is a Registered and Licensed Dietitian/Nutritionist in private practice. Contact her at NutritionistOnCall@gmail.com
This article originally appeared on Florida Today: The debate rages on when it comes to the merits or risks of fructose
