Fructose or fructose is one of the simple types of sugar, and it is found in many fruits and vegetables, such as kiwi, watermelon, mango, apples, pears, beets, onions, artichokes, and corn, but there is another form of fructose, extracted industrially from natural fruits, and is used in dieting regimes a lot.
This article is devoted to you to answer the question “What is fructose?”, And if artificial alternatives to it are healthy or harmful, read on.
What is fructose?
Fructose is of two types, natural and industrial, the first type is what we get through different fruits and vegetables, and the second is recommended by many doctors and nutritionists to take it with drinks or use it in preparing various sweets, especially for diabetics, or during a diet, because it needs A longer time to raise blood sugar, but some doctors find that manufactured substitutes is harmful, and they recommend eating fructose naturally through fruits and vegetables. Fructose also forms 50% of table sugar (sucrose), and it is also found in many artificial sweeteners, such as high fructose corn syrup.
How is fructose used for the diet?
Doctors and nutritionists advise when following any diet to reduce sugar or not eat it completely, to reduce calories, or to use some types of sugar for weight-loss regimens, such as fructose, which contains 278 calories per 100 grams, while every 100 grams contains table sugar (White sugar) contains 550 calories, and despite the low calories in fructose, it may cause you many health damages, which we will learn about in the following lines, so we recommend that you only eat two teaspoons of it during your day, to reduce its negative effects on your health, or eat fruits And fresh vegetables as a natural substitute for sugar during the day.
Is fructose harmful?
The natural fructose (fructose) present in fresh fruits and vegetables is very good for your health, but eating high-fructose corn syrup and processed fructose alternatives may have some damages to your health, especially when it is excessive, such as obesity, diabetes, atherosclerosis, and fatty liver disease. Below we will review with you the harms of fructose:
- Increased risk of non-alcoholic fatty liver disease: Fructose in the liver turns into triglycerides during its metabolism, which increases the risk of these fats being deposited on the liver, and thus increases the chances of developing fatty liver disease.
- High cholesterol and low-density lipoprotein (LDL): If fructose is consumed in large quantities, triglycerides resulting from its metabolism are deposited in many other organs of the body, such as arteries and heart, which increases the risk of high cholesterol in the blood and harmful lipoprotein, and thus It increases the risk of developing atherosclerosis and other heart diseases.
- High level of uric acid in the blood: The level of uric acid in the blood increases due to the inability of the liver to perform its normal functions, such as getting rid of excess uric acid in the body, due to the deposition of triglycerides on it, and thus increases the risk of gout, the formation of kidney stones, and high blood pressure.
- Insulin resistance in the blood: the level of blood sugar increases due to eating fructose in large quantities, and because of this, the pancreas becomes unable to secrete the hormone insulin in large quantities, to restore the level of sugar in the blood to its normal level, which increases the risk of developing insulin resistance disease, and thus the risk Obesity and type 2 diabetes.
Does fructose increase weight?
We learned in the previous paragraph that eating fructose increases the risk of obesity and weight gain easily, due to resistance to insulin and leptin (a hormone that controls appetite and metabolism to maintain normal weight), and some scientific research has proven that eating fructose in large quantities affects Brain functions and brain cells responsible for regulating appetite.
The difference between fructose and glucose sugar
Table sugar contains equal proportions of fructose sugar and glucose sugar, but they differ in the way the body absorbs them, as glucose is absorbed by the small intestine and carries it directly to the cells of the body for energy, and glucose helps stimulate the pancreas to secrete the hormone insulin as well, while fructose is broken down in the liver And turns into fats that are deposited in it and body cells, as well as inhibits the secretion of the hormones leptin and insulin, so fructose is more harmful, but it is lower in calories compared to glucose.
In conclusion, after we answered the question “What is fructose sugar?”, And you know its harms, make sure to eat two teaspoons of it during your day, or replace it with healthy, calorie-free Stevia sugar, taking care to consult a doctor, especially if you are a diabetic or a heart patient. .