Fructose what is it

Fructose is a sugar that is found in fruit and gives it its sweetness. It is also a type of sugar that we see in our table sugar sucrose and is one of the leading industrial sweeteners in the form of high-fructose corn syrup. For example, how many people have heard the following: fructose gets converted to fat in your liver? I would guess that most of us have heard this. However, the truth of what happens to fructose is much different.

Your liver is indeed the primary organ that handles fructose, and almost all fructose you consume does pass through your liver. One study found that consuming grams of fructose per day did lead to an increase in liver fat and reduced insulin sensitivity.

It also showed the same result if you consumed grams of straight glucose as well, suggesting it may not be just the fructose that is the issue. This study also showed that if you consumed grams of fructose, there was no increase in liver fat or reduction in insulin sensitivity.

These studies were not the only ones to show that high doses are required for fructose to cause issues. Obesity by itself, particularly excess belly fat and independent of blood lipids, is clearly associated with metabolic disease. However, in studies that do not hyper-dose fructose and use fructose at levels which are in line with normal, daily consumption of fructose including as part of fruit and vegetables , fructose neither causes non-alcoholic fatty liver disease, 4 , 5 nor an increase in blood lipids that may have a negative effect on health.

Usually, fructose intake is increased in sports drinks which combine the sugars glucose and fructose and which help to replace fluids, salt and carbohydrates lost during physical activity of high intensity or long duration.

This means that athletes often have a higher than normal fructose intake when supplementing their diet with sports drinks during exercise yet they tend to have less metabolic and cardiovascular disease than sedentary individuals due to the overall beneficial effects of physical activity. There is currently little evidence to suggest that fructose itself causes health problems in the amounts eaten within a general European diet.

Last Updated : 14 January Fructose has undergone a lot of scrutiny regarding its impact on health. Fructose vs glucose, and where does fructose come from? Fructose metabolism, cardiometabolic risk, and the epidemic of coronary artery disease. European Heart Journal The American Heart Association recommends no more than 5 tsps of added sugar for women, and 9 tsps for men.

Before the mass production of refined sugar, humans rarely consumed it in high amounts. While some sweet fruits and vegetables contain fructose, they provide relatively low amounts. Some people do not absorb all of the fructose they eat. This condition is known as fructose malabsorption, which is characterized by excessive gas and digestive discomfort 1.

Unlike glucose, fructose causes a low rise in blood sugar levels. However, others are worried that excessive fructose intake may contribute to several metabolic disorders. These concerns are discussed in the next chapter. Scientists are concerned that excessive intake may cause metabolic disorders. While every cell in the body can use glucose, the liver is the only organ that can metabolize fructose in significant amounts.

When people eat a diet that is high in calories and high in fructose, the liver gets overloaded and starts turning the fructose into fat. Many scientists believe that excess fructose consumption may be a key driver of many of the most serious diseases of today. Your body converts fructose to glucose in the liver to use it for energy. Excess fructose places a burden on your liver, which may lead to a series of metabolic problems Several studies have demonstrated the harmful effects of high fructose consumption.

These include insulin resistance, type 2 diabetes, obesity, fatty liver disease and metabolic syndrome 14 , 15 , In one week study, people who drank fructose-sweetened beverages had an 8. Another study found that while all added sugars can increase your risk of type 2 diabetes and obesity, fructose may be the most harmful Since fructose is metabolized in your liver like alcohol, some evidence suggests that it may be similarly addictive. One study found that it activates the reward pathway in your brain, which may lead to increased sugar cravings 20 , Fructose has been linked to several negative health effects, including obesity, type 2 diabetes, insulin resistance and fatty liver disease.

Consuming fructose may also increase feelings of hunger and sugar cravings. There is no need to avoid sugars that are naturally found in whole foods, such as fruits, vegetables and dairy products. These foods also contain nutrients, fiber and water, which counter any of their negative effects. The harmful health effects associated with sugar consumption are due to the high amount of added sugar in the typical Western diet.

To put that into perspective, one ounce ml can of soda contains about 30 grams of added sugar, which is enough to push you over your daily limit When buying processed foods, always read the ingredient list carefully to look for hidden sugars. Keep in mind that sugar can be listed by over 50 different names. The most effective way to reduce your sugar intake is to eat mostly whole and unprocessed foods.

Added sugars should be limited, but there is no need to worry about those found naturally in foods. Consuming a diet high in whole foods and low in processed foods is the best way to avoid added sugars. Your body can absorb them more easily than the disaccharide sucrose, which must be broken down first.

Fructose may have the most negative health effects, but experts agree that you should limit your intake of added sugar, regardless of the type. To ensure a healthy diet, eat whole foods whenever possible and save added sugars for the occasional special treat.