Fructose ConfusionOctober 10, 2011 Written by JP [Font too small?]
Albert Einstein once famously quipped, “Everything should be made as simple as possible, but not simpler.” The topic of sugar aptly illustrates his point. Some would have you believe that all calorically equivalent, naturally sourced sweeteners are basically the same. Just eat them in moderation and there’s really little danger. However, a careful examination of the medical literature suggests otherwise. In particular, fructose stands out as a sweetener that ought to be limited in one’s diet. In recent months, fructose has been implicated as: a) reducing the calorie and fat “burning” (net fat oxidation and resting energy expenditure) potential of overweight men and women; b) contributing to abdominal pain, digestive symptoms and sleep disturbance in children; c) elevating various risk markers for cardiovascular disease including LDL (“bad”) cholesterol and triglycerides; d) a primary contributor to the development of abdominal obesity, hypertension and metabolic syndrome in a population study consisting of over 2,500 adults.
Many of the pitfalls associated with fructose can be avoided by simply steering clear of products containing agave nectar or syrup, crystalline fructose and high fructose corn syrup. Excessive fruit and fruit juice consumption can likewise present issues for some individuals. Another strategy to consider is the regular inclusion of sulfur rich foods in your diet such as garlic, onions and shallots. Several experiments in animal models have determined that these aromatic bulbs can mitigate some of the blood sugar, cardiovascular and inflammatory activity initiated by fructose intake.
Note: Please check out the “Comments & Updates” section of this blog – at the bottom of the page. You can find the latest research about this topic there!
To learn more about the studies referenced in today’s column, please click on the following links:
Study 1 – Consumption of Fructose-Sweetened Beverages for 10 Weeks Reduces … (link)
Study 2 – Fructose Malabsorption in Children with Recurrent Abdominal Pain: … (link)
Study 3 – Consumption of Fructose and High Fructose Corn Syrup Increase … (link)
Study 4 – Dietary Fructose and Risk of Metabolic Syndrome in Adults: … (link)
Study 5 – Garlic & Onion Attenuates Vascular Inflammation and Oxidative Stress … (link)
Study 6 – Garlic Improves Insulin Sensitivity & Associated Metabolic Syndromes … (link)
Study 7 – Hypoglycemic Effect of Aqueous Shallot and Garlic Extracts … (link)
High Fructose Intake Can Contribute to Hypertension & Kidney Disease
Source: Int J Nephrol. 2011; 2011: 315879. (link)
Tags: Fructose, Heart Health, Metabolic Syndrome
Posted in Diet and Weight Loss, Food and Drink, Nutrition