Many people are looking for fructose or fructose sugar to substitute for natural sugar in their diets, but is fructose healthy or harmful? How does it affect the body? Follow with us this article.
What is fructose?
It is a type of sugar that constitutes 50% of the components of table sugar (white sugar) along with glucose, as sucrose is naturally present in sugar cane, beets and corn, and it is also included in the components of artificial sweeteners such as high fructose corn syrup , and fructose is also sometimes used as a substitute for sugar. The normal for diabetics is because it takes longer to raise blood sugar.
However, there are also many warnings about consuming fructose in large quantities because, according to many studies and research, it has harms and side effects that you should be wary of, which we will show you later.
Where is fructose sugar found?
There are many natural sources which include:
- Dried figs.
Fructose can also be found in some vegetables, but in smaller quantities, such as:
Important information: the difference between white sugar and brown sugar and their health benefits
The difference between fructose and glucose
Fructose and glucose are both equally included in the formation of sucrose (table sugar), but the way the body deals with them differs. Glucose is absorbed in the small intestine and converted in the cells into energy that the body uses to carry out its vital functions. When glucose is consumed, the pancreas is stimulated to secrete Insulin, which in turn helps convert glucose into energy.
Fructose sugar is also absorbed from the small intestine and is also important to provide the body with energy, but the liver must first convert it to glucose so that the body can use it to generate energy, but eating large amounts of fructose helps increase the percentage of triglycerides in the blood, the formation of uric acid and some roots Free that causes disease in the body.
Important information: What is the normal amount of sugar allowed to be consumed daily?
Harm fructose or fructose
Because of the way it is absorbed and dealt with in the body, excessive intake of fruit sugar helps to increase the production of some harmful substances in the body that contribute to many diseases that we present to you as follows:
- It may help increase harmful cholesterol in the body and increase triglycerides, which leads to fat formation around some parts of the body, which leads to diseases such as heart disease.
- Excess uric acid in the blood, leading to gout and high blood pressure.
- It leads to insulin resistance, which causes obesity and type 2 diabetes .
- Contrary to popular belief, fructose does not help suppress appetite, on the contrary, it can lead to an increase in hunger and the need to eat more.
- Excessive intake of it may lead to a lack of control by the body in the distribution of fats, which leads to weight gain, so eating fructose diet may lead to adverse results if you want to lose weight.
- Some people have a condition called fructose intolerance, which is a rare hereditary disease that occurs due to the lack of an enzyme needed to break down this sugar, leading to kidney and liver failure.
- There is also another condition called fructose malabsorption, which is not a serious condition but can lead to other symptoms such as abdominal cramps, diarrhea and nausea.
Important information: What are the calories in sugar?
Is sugar in fruits harmful?
This question cannot be answered with a simple yes or no, but there are several facts that you must know first. Some fruits are very high in sugar, such as mangoes and watermelon, but despite this the sugar content remains much lower than many sweetened food products.
Therefore, as mentioned above, eating any kind of natural fruit is much better than eating industrial products rich in sugar, and for people who suffer from special health problems such as diabetes, obesity or any other problems, it is necessary to consult a doctor regarding the permissible amount of fruits per day because Eating too much can also help increase blood sugar, which can lead to other health problems.
Important Information: Is stevia sugar healthy? What are its benefits and harms?
If you are specifically looking for foods without fructose for one reason or another, here are the best picks:
- Unsweetened natural dairy products.
- Unprocessed natural meats and fish.
- Unprocessed, natural whole grains.
We hope that we have offered you everything that matters to you about fructose sugar or fructose sugar, how the body benefits from it and the difference between it and glucose, and also the cases in which you should avoid eating it, and if you have another question, you can consult one of our doctors from here .