Fructose-A Closer Look

Almost three years ago, I wrote a TOTW concerning fructose (a naturally occurring sugar in fruits, vegetables and even honey) and weight gain (see TOTW “ Fructose—How Can Fruit Sugar Be Bad?”). A even closer examination of fructose may help to alleviate any confusion about where it comes from and how it effects our ability to fuel our bodies and, perhaps, help us to keep weight gain under control. First, fructose is good for you. The fructose found in fresh and unrefined fruits and vegetables is also loaded with other nutrients such as vitamins, minerals and even fiber. Even though it is metabolized somewhat differently than the glucose found in refined sugar, when consumed in reasonable amounts such as the level consumed when eating fruits and vegetables it (fructose) poses little if any impact on weight gain when part of a balanced eating plan. The challenge is the “high fructose corn syrup” that is now commonly used as a sweetener in almost every processed food and drink on the grocery store shelves. This concentrated form of sweetener has been discussed as one of the underlying causes of the obesity epidemic in America since its increase use since the early eighties has been mirrored by the rise in obesity and related diseases. Here’s the possible reason(s) why?

When foods containing glucose are consumed, the body’s “satiety” response is relatively quick and robust. This means that one will feel full quicker and for a somewhat longer period of time. Not so with concentrated fructose (i.e. “high fructose corn syrup”). In fact, there is data to suggest that high fructose corn syrup (HFCS) has just the opposite effect by reducing rather than increasing the levels of leptin, which is the hormone that helps provide (hopefully) the feeling of fullness when we eat so that we don’t OVEReat. In addition, the production of the hormone ghrelin (known as the “hunger hormone”) is lowered when glucose is consumed but RAISED when HFCS or any high consumption of fructose occurs. High consumption of fructose via fruits and vegetables is highly unlikely because of the sheer volume that would be necessary BUT since HFCS is essentially a concentrated sweetener, ghrelin production is INCREASED when HFCS is consumed and consequently, so is the hunger response. All in all, not a good combination for weight control and blood sugar issues.

The bottom line here is that foods that are as close to the farm and the field as possible (in other words, as unrefined or unprocessed as possible) are always the better choice not just in terms of a higher nutritional value (known as “nutrient density”) but also with respect to the body’s hunger and satiety response. So do yourself a favor and keep it natural whenever possible. And it doesn’t mean that sweets are a complete no-no (although refined sugar is really just empty calories that have little nutritional value). It does mean that the best bet is to keep sweets at a bare minimum and substitute fresh juices for a more naturally nutritious beverage sweetener.

I’m Dr. Paul Kennedy and that’s the “Be Fit, Stay Fit” Topic of the Week. Good luck with YOUR program. I KNOW you can do it!

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