All about fructose
The term “sugar” is very general because it encompasses a wide variety ofcarbohydrates – some simple, some complex. Among fast sugars, fructose is the outsider. Indeed, it has the reputation of being less harmful than glucose or sucrose. It was even once acclaimed to integrate the diet of diabetics. So, fructose, real ally of health or false friend?
What is fructose?
Fructose is a simple sugar (or monosaccharide), just likeglucoseor galactose. It isnaturally present in abundance in certain foods, includingfruitsandhoney. This is called “free fructose” or “fructose in fruit“. It has some specificities:
- it is as caloricas other carbohydrates, providing 4 kcal per gram;
- its sweetening power is superior to that of sucrose (table sugar);
- Although it is a simple sugar, its glycemic index is lower than that of glucose (10 for fructose, 100 for glucose);
- Its metabolism by the body is specific – its assimilation is passive, it does not cause insulin peaks and its metabolism is only done by the liver;
- consumed in excess, it encourages fat storage, because it over-solicits the liver;
- in high doses, it is poorly assimilatedand can cause digestive discomfort;
- It is best digested when combined with glucose.
It should also be noted that there is a “synthetic” version of fructose:
- either incrystallized form – it is then used as table sugar;
- or in theform of syrupmade from corn or wheat starch – used in the food industry.
What foods contain fructose?
Foods naturally endowed with fructose
Free fructose is mainly present in:
- fruits, , whether fresh or dried (currants, dates,dried figs, prunes…);
- fruit products without added sugars, such as compote or juices;
- honey;
- natural syrupsfrom plants, such as agave syrup or maple syrup;
- natural sweet wines, such as Muscadet, Muscat, Port…;
- certain vegetables such as artichokes, tomatoes, turnips, pumpkins, carrots, cabbage, fennel, green beans or zucchini;
Fructose Fortified Foods
As for synthetic fructose, and particularly its syrup form, it is used as afood additive. Indeed it has physico-chemical properties that can improve:
- the colour and aroma of the food;
- their texture (e.g. the crispness of cakes);
- their shelf life (especially jams);
- the freezing point of ice creams and sorbets;
- the crystallization ofcocoa butter for the manufacture of chocolate;
- yeast fermentation for bakery preparations…
Thus it is found in most processed products with added sugars:
- sodas and other sugary drinks;
- ice cream and dairy desserts;
- products from highly processed fruits – fruit in syrup, juices, jellies and jams, etc.;
- confectionery andchewing gum ;
- breakfast cereals, biscuits, cakes;
- certain chocolate specialities;
- savoury , , frozen pizzas, aperitif biscuits, surimi, industrial cold cuts, industrial sauces…;
- sandwich bread and bakery products (brioche, milk bread);
- light productscontaining sorbitol or xylitol;
- foods dedicated to athletes (energy drinks, bars, etc.).
Is fructose bad for your health?
To this question, it is difficult to give a definite answer, simply because at present, little is known about its long-term effects on metabolism – especially its synthetic version. Because it seems that it isthe excessive consumption of fructose that is the problemtag. If its consumption is measured, it does not cause any significant metabolic risk(1)tag. A reasonable consumption is estimated at 50 g/d.
The impact of fructose on blood sugar
For a long time, fructose was considered the ideal sugar for diabetics, becauseit does not produce a postprandial insulin peak. However, the scientific literature has demonstrateddeleterious effects on blood lipemia, both in diabetics and in the healthy population. By , excessive fructose consumption can ultimately lead to significantweight gain, with all the harmful consequences that can be attributed to overweight and obesity – high blood pressure, dyslipidemia (excess bad, both in diabetics and in the healthy population. ), type 2 diabetes, increasedwaist circumference(2).
Fructose and digestion
Fructose and glycation
Hasrelationship between excessive consumption of fructose (in its synthetic form) and premature aginghas also been observed in rats . It would indeed promote the phenomenon of glycation, therefore oxidation(4)tag. However, today we are not – yet – in a position to affirm that the same is true for humans.
The effect of fructose on hunger
These two substances play a major role in regulating food intake. However, it seems that this effect is more obvious when consuming fructose syrup than fruits rich in fructose, their fibers slowing down the metabolism of sugar.
What about fructose, in the end?
The conclusion therefore seems clear: presenting fructose as a “healthy” sugar, , favorable to athletes and diabetics, is wrong tag. It remains a sugar, with itsNutritional qualities ((in particular Energy Intake) and its(increased weight load,increased risk of developing a metabolic syndrome). However, it is interesting to consume fructose, particularly in its free form, infruits and vegetables. It is indeed much better assimilated by the body and has much less negative impact on insulin, adiposity or weight. increased
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.