Eating high fructose foods can lead to problems such as insulin resistance, liver problems and more. Here are the foods you need to avoid and what you can do.
Eating healthy fruits and vegetables is touted as one of the healthiest ways to stay fit and keep diseases at bay. However, if you have been keeping track of health news, you must have noticed that some fruits have been labeled unhealthy due to a natural sugar called fructose. Also known as a monosaccharide, fructose is a natural sugar found in vegetables, fruits, and honey. Fructose occurs naturally in many fruits and several other plant foods as well. It is the sweetest naturally occurring carbohydrate and is more sweet than table sugar called sucrose. If you have been wondering about low-fructose foods that you should eat, this can help!
What is fructose?
There are three types of sugars present in fruits, vegetables, dairy products, and grains, namely sucrose, glucose, and fructose. While all three contain the same amount of calories, fructose is believed to be the sweetest. Fructose or “fruit sugar” is a type of natural sugar found in fruit, honey, agave, and most root vegetables. It is also added to processed foods such as high fructose corn syrup.
According to the US Food and Drug Administration (FDA), fructose is sourced from sugar cane, sugar beets, and corn. Fructose is absorbed directly into your bloodstream from the small intestine, as per a study published in the Annual Review of Nutrition. It is believed to cause a gradual increase in your blood sugar levels and it may have a negative impact in the long run.
Why are high levels of fructose bad for you?
Did you know the liver is the only organ that metabolises fructose? A high fructose diet along with a high-calorie diet can overload your liver and turn fructose into fat, increasing your risk of several diseases including type 2 diabetes, heart disease, and even cancer.
1. Increases triglyceride levels
As per the study published in the Journal of the American Heart Association, high amounts of fructose on a high-calorie diet can increase your triglyceride levels. Triglycerides are the main constituents of natural fats and oils and high triglycerides can increase your risk of developing type 2 diabetes or prediabetes.
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2. Raises cholesterol levels
Consuming too much fructose may increase the levels of very low-density lipoprotein (VLDL) cholesterol that could lead to fat accumulation around the organs and even increase the risk of heart disease, found a study published in the American Journal of Clinical Nutrition.
3. High uric acid levels
Uric acid is a waste product in the body that can build up in the joints and tissues. While some uric acid in your blood is normal, high uric acid levels can increase the risk of gout, which is a type of arthritis. People who were eating high fructose meals experienced high levels of uric acid within minutes of ingestion, according to a study published in the International Journal of Molecular Sciences.
3. May trigger liver problems
High fructose food consumption has been linked to a higher risk of liver diseases. Nonalcoholic fatty liver disease or NAFLD is a problem that affects your liver when drink little to no alcohol. It is when there is excess fat in your liver. Consuming too much fructose can increase your risk of developing NAFLD, as per the National Institutes of Health.
4. Causes insulin resistance
Insulin is a hormone that turns food into energy, which helps manage blood sugar levels. Insulin resistance is a condition in which your body is unable to use insulin the way it should, which can lead to complications such as diabetes. A study published in the Scientific Reports, eating fruits high in fructose can cause insulin resistance, which can lead to obesity and type 2 diabetes.
5. May lead to leptin resistance
Leptin is a hormone produced by the fat cells of your body and helps regulate your appetite and energy. It is also called the “satiety hormone” or the “starvation hormone.” A study published in the journal Physiology and Behaviour, high fructose consumption can increase your chances of leptin resistance, which affects the way your fat cell signals your brain.
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6. Weight gain
You should avoid consuming fructose-rich foods if you are trying to lose weight. It is believed to increase your weight. A study published in the journal Nutrients found that high fructose foods can increase obesity risk and related conditions, such as metabolic syndrome. Excess fructose consumption can increase fat development.
7. Raises colon cancer risk
Colon cancer or colorectal cancer that begins in the colon or the large intestine. A 2021 study published in the journal Nature found that consuming too much fructose can promote intestinal tumor growth in mice. Another 2020 study published in the journal Science also found that high fructose corn syrup increases intestinal tumors in mice.
High fructose foods to avoid
High fructose corn syrup and naturally occurring fructose are the two forms of fructose. Both are processed by the body in the same manner.
Foods that are naturally in fructose
- prunes
- sorghum
- apple
- apple juice
- agave syrup
- licorice
- dry figs
- pears
- peas
- asparagus
- watermelon
- onions
- chicory roots
- leeks
- artichokes
Processed foods high in fructose
- caramel
- palm sugar
- high fructose corn syrup
- honey
- molasses
- sweetened drinks
- baked goods
- candy
You should limit their consumption of certain foods high in fructose to avoid complications.
Also Read: Fructose intolerance: Why does it happen and how to treat it?
Don’t refrain from eating fruits and vegetables!
Fruits are not harmful, fructose is! It is important to make the distinction between these two. The fructose you get from fruits is not bad for you because it is nearly impossible to reach high levels of fructose by eating just one whole fruit. For it to reach dangerous levels, you have to eat a very large amount of fruits and vegetables which is generally not possible. Fruits are a minor source of fructose, and they are rich in fibre and low in calories.
However, fructose in added sugars which is present in diet sodas and other junk food is harmful to your health. So, you need to avoid the fructose in these foods but you can have fruits as they are not harmful.
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