Fructose: What is fructose?
Fructose is a natural sugar found in fruit or honey in particular. Household sugar (sucrose) also consists of half of fructose and glucose. Most fructose contains sweet fruit, such as dates, grapes or apples. Fruit juices can also contain plenty of fructose.
Small amounts of sugar can also be found in vegetables. With 90 grams of fructose per 100 grams, corn syrup is one of the sweetest foods ever.
Fructose: Structure and Metabolism
Chemically, fructose forms a ring with five vertices in contrast to glucose with its hexagonal structure.
The glycemic index (GI) of fructose is significantly lower than that of glucose, which means that blood sugar levels and thus insulin are significantly less affected. In the liver, fructose is metabolized into glucose, glycogen and fatty acids. With 4 calories (carbohydrates) per gram, however, fructose does not differ from other sugars.
Fructose: Healthy or unhealthy sugar?
The crowd makes the poison. This rule is almost always the law of food. Although fructose hardly increases insulin and gives the body fewer signals for cravings than household sugar, this sugar can still have negative effects. Eating more than 25 grams per meal can cause abdominal pain and bloat in the body.
You can’t always tell how much fructose is in foods or drinks, but the further up the sugar appears in the ingredients list, the more it contains. Since the consumption of fructose hardly leads to an increase in insulin, according to studies, the body does not receive a feeling of satiety, which can have a negative effect on the liver in the form of fattening.
This also suggests that a high fructose content in foods could lead to obesity, diabetes and heart disease. If you now think fructose is the enemy in the diet and you need to protect the gut and liver from now on, then we have good news for you: As long as you don’t completely overeat with fruit, the risk of the effects mentioned above seems to below. Studies also show that negative effects can only be felt when consumed over a long time in combination with an additional lyrism of carbohydrates.
Whether these are down to fructose or not rather because of too high a calorie content is questionable. It is important to minimize the consumption of finished products and fruit juices containing high amounts of fructose. With pure fruit and vegetables, you’ll hardly get into really harmful areas. To do this, you would have to eat a kilo of apples, which would be about 5-10 apples depending on the size.
Torelability and food consumption
the tolerability of foods varies from person to person, so you should observe yourself if you notice symptoms such as abdominal pain when you consume fruit. The reason for this may be fructointolerance, in which fructose is not properly digested in the intestine.
Fructointolerance may be congenital or occur later. Completely, you only need to do without fruit if it is the innate form. Otherwise, you should even take some fructose, otherwise, the body can handle the digestion of fructose even worse and can already experience symptoms with small amounts.