What is fructose?
Also known as fruit sugar, fructose is the sweetest of all natural sugars. Despite the sweet factor, fructose has a low glycemic index. According to the University of Florida, IFAS Extension is naturally found in fruits along with glucose and sucrose, and fructose is also found in honey and some vegetables. Fructose is also a component of high fructose corn syrups commonly used to sweeten drinks and processed foods such as breakfast cereals and condiments.
General Health Benefits
Fructose is a popular natural sugar substitute that is gentle on the body.
Some properties of fructose, when used in moderation, give an excellent tonic effect, eliminate fatigue, saturate with energy after significant physical or intellectual stress.
Fructose, unlike its classical counterpart , has a more gentle effect on the state of the oral cavity, reduces the risk of developing caries .
What is useful for adult men and women
The benefits of fructose for men's health is a beneficial effect on the development of spermatozoa , making them more mobile and tenacious. The use of fruit sugar promotes faster conception.
For women who are monitoring their weight and looking for the lowest calorie sugar substitute, fructose is especially valuable.
It has another important property - it reliably fights the main symptoms of a hangover, effectively cleanses the body of alcohol, since it ensures the conversion of alcohol in the liver into safe metabolites.
Impact on the body of pregnant and lactating
There is controversy regarding the use of fructose by women during pregnancy.
During this period, it can be consumed only in its natural form, getting it from fresh or dried fruits and berries.
In the first and third trimesters, fructose helps expectant mothers cope with toxicosis .
Fructose in crystalline form is contraindicated during pregnancy.
During breastfeeding, it is used instead of traditional sugar.
With the help of this substance, you can effectively correct any violations of the process of carbohydrate metabolism, cope with excess weight, and achieve emotional balance. But you need to consult a doctor.
Is it harmful to children
In early childhood, until one year old, there is no need to give the child fructose, since he receives all the most important components he needs for proper development along with mother's milk.
In the future, the use of fructose is permissible, but in its natural form. A substance obtained synthetically can only be consumed by those children who have been diagnosed with diabetes mellitus.
In order to avoid aggravation of the development of the disease, it is necessary to observe the dosage, which is 0.5 g of the substance per 1 kg of body weight.
In old age
Elderly people are advised from time to time to replace regular sugar with fructose at a dosage of no more than 15-25 per day. It is useful for them to enrich their diet with dates, pineapples, honey, raisins and other products containing the component in its natural form.
For diabetics and special categories of people
Is fructose safe for diabetics?
Fructose plays an important role in the diet of people living with a diagnosis of insulin-dependent type 1 diabetes.
Fructose processing requires five times less insulin than glucose processing .
In type 2 diabetes, which is accompanied by obesity, care must be taken with this substance, consuming it in an amount not exceeding 30 grams per day.
Fructose is recommended for people with allergic reactions to regular sugar.
For people leading an active lifestyle, fructose is useful because it has a tonic effect, speeds up the recovery process.
But after sports training, this substance and foods rich in it should not be abused. The risk of fat gain is too high.
https://youtu.be/bGWrxs1Toz8
Delusions
Compared to candy or canned soda, a fructose-filled apple seems like a better choice. But the University of Florida News explains that fructose is fructose, no matter what the source. Fructose is a monosaccharide or simple sugar, usually broken down and quickly absorbed by the body. The fiber in an apple helps slow down the absorption of fructose - to some extent. While eating one apple may not be a problem, eating multiple apples at a time can cause a sudden spike in blood sugar levels.
Recommendations for use and ways of using
It is believed that fructose is less caloric than other carbohydrates. There are 390 calories in 100 grams of monosaccharide.
The recommended daily intake of fructose is 40 grams.
Signs of a deficiency of a substance in the body:
- prostration,
- irritability,
- depression,
- apathy,
- nervous exhaustion.
Excess Symptoms:
- increased appetite,
- excess weight.
Remember, if there is too much fructose in the human body, it is processed into fat and enters the bloodstream in the form of triglycerides. As a result, the risk of developing heart disease increases.
The need for fructose increases with active mental, physical activity associated with significant energy costs, and decreases in the evening / night, during rest, with excess body weight. The ratio B : W : Y in the monosaccharide is 0% : 0% : 100%.
Application in cooking
Don't get excited when you see the f-word on your favorite cookie's ingredient list. Most likely, baking from this miracle will not be useful. High fructose corn syrup is widely used in the modern food industry. It is many times sweeter than sugar, and therefore simply cheaper.
But its use can "shake" the body of even a very healthy and strong person. The product is associated with effects such as increased cholesterol levels, liver disorders. It also provokes hypertension, and can cause tissue insulin resistance. The latter is a provocateur of diabetes.
High fructose corn syrup combined with fats (and it is used in baking along with margarine) usually increases appetite and has been associated by some scientists with the "obesity epidemic".
Thus, the best source of fructose is not corn syrup cookies, but something like natural fruit. For those who are losing weight, they are recommended. And if health is in order, there will be no big trouble from the periodic use of a small portion of ordinary sweets. But from fixation and the transition to one "clean" products - it can very well be.
Use in medicine
Almost all over the world, fructose is used as a sugar substitute. In medicine, fructose has found application as an emergency measure for alcohol poisoning. Intravenous infusion of this substance promotes the rapid removal of alcohol from the blood and does not cause side effects.
Fructose tablets are used by athletes during intense exercise and training. The use of fruit sugar is shown to drivers to increase concentration and vigor.
Metabolization
When you eat an apple, most of the fructose you consume goes to the liver, where liver enzymes carry out metabolism, according to the Harvard Medical School Family Health Guide. The body does not use fructose as an energy source, so any apple fruit fructose metabolized by the liver is immediately converted into unhealthy body fats such as triglycerides and fatty acids. Excess body fat can lead to serious heart disease.
Potential danger and contraindications
Is fructose good for a healthy person? It is only good for health when consumed in moderation.
The substance may cause health problems :
- disruptions in the metabolic process, disruption of the natural functioning of the endocrine system, which in the end can lead to obesity;
- development of liver failure and other liver pathologies;
- increased blood cholesterol levels;
- increase in lipid content;
- difficulty in the process of assimilation of copper, a decrease in the production of hemoglobin.
In case of an overdose, fructose intolerance syndrome may develop - this rare pathology requires a complete rejection of the synthetic sweetener, fruits, as a source of pure carbohydrates.
Fructosemia - hereditary fructose intolerance - the only contraindication to the use of the product.
The main manifestations of the disease are nausea, vomiting and loss of consciousness after eating foods containing fruit sugar. In severe cases, coma occurs.
The use of fructose in excess of the permissible norm leads to the development of cardiovascular diseases, obesity and premature aging.
Fructose Benefits
The health benefits of apples may far outweigh the negative problems with fructose. Silvina Lotito, PhD, of the Linus Pauling Institute of Oregon State University, explains that apples contain flavonoids, which may reduce the risk of certain cancers and chronic diseases. In addition, the absorption of malic fructose increases the level of uric acid in the body. This increase in uric acid is generally associated with an increase in plasma antioxidant capacity. High uric acid levels can help fight inflammatory conditions.
The benefits and harms of fructose instead of sugar
What is more useful?
Each of the substances has its limitations, first of all it concerns the quantity. Excessive consumption (more than 50 g per day) can be harmful to health. But if you really have to choose between two carbohydrates, then fructose is preferable. The best source of the substance is fruits and berries, since in addition to the sweet compound they contain many other useful components.
Can children be given fructose instead of sugar?
The substance is harmful only in large quantities in food. It is preferable to give fruits or dried fruits, to sweeten dishes with them. If we talk about replacing sugar with a simple carbohydrate in reasonable quantities, then you can. In a 1:1 ratio, it is impossible to add to food for children - this will provoke the child to become addicted to an excessively sweet taste and unwillingness to eat natural products without sweeteners.
Can fructose replace sugar in baked goods?
Yes, you can. The monosaccharide is not afraid of high temperatures. It dissolves well in liquids (water, milk), suitable for baking muffins. Yeast ferments this carbohydrate, you just need to recalculate the amount in the recipe (reduce by 1.7-1.8 times). When baking cupcakes, they turn out to be slightly smaller in volume, since less ingredient is physically added. It is necessary to bake the product on a natural sweetener at lower temperatures, otherwise the crust will turn out too dark.
Factor #4: Quality of research, or who was experimented on
To be frank, the quality of research conducted to date leaves much to be desired. Scientists themselves admit that they do not fully understand the mechanisms by which fructose can adversely affect human health, for example, cause insulin resistance.
Most of the experiments were carried out on rats and other animals, whose metabolism differs significantly from that of humans. At the same time, poor animals were simply fed with fructose. Not surprisingly, excess fructose caused lipid profile disorders, insulin resistance, and other problems in them.
Moreover, in the experiments, the subjects were given only fructose, which in real conditions is very rarely used in isolation - without glucose. Therefore, only studies in which fructose and glucose are consumed together can provide insight into the metabolic fate of the two sugars.
Another fact is also interesting - rats are able to tolerate diets with an amount of fructose, which is more than 60% of the total calorie content of their diet. In humans, even when fructose is consumed at a level of 10% or more of total calories in the absence of glucose, indigestion can develop. Therefore, purely physically, we simply cannot eat such an amount of fructose that the gastrointestinal tract of a rat can handle.
Fructose baking: yes or no?
Fructose is often used as a substitute for sugar in the preparation of desserts and baked goods, not only in home cooking, but also in industrial production. How much to put the substance in the dough at the same time depends on the proportions of the recipe, the main rule is that it needs half as much as regular sugar.
This substance feels great in cold desserts and yeast products. In hot treats, its sweetness is somewhat reduced, so you may need a little more of it. But the use of fructose in yeast-free dough should be adjusted. Rolls and muffins will turn out a little smaller than usual, and the crust will form faster, while the products may not be baked from the inside, so it is better to keep them in the oven longer than usual on low heat.
However, there is one huge benefit to using fructose: it does not crystallize as quickly as sugar, so baking with it will keep fresh and soft for a longer time.
Fructose content in foods
Foods rich in fructose include many sweetened drinks and snacks, fruits, especially in concentrated juice or dried fruit form, and honey (see table below). Chains of fructose molecules, fructooligosaccharides or fructans, are present in high concentrations in some vegetables and grains, which often causes an allergic reaction in people with fructose intolerance.
Many foods contain fructose or fructans, and despite a general decrease in fructose in the diet, it is important to monitor the quality of the diet in order to keep well-being under control.
To achieve this, seek the help of an experienced dietitian who is knowledgeable about fructose intolerance. It is also often helpful to drink vitamins.
In the case of hereditary fructose intolerance, it may be necessary to exclude sucrose (which, when broken down, gives fructose and glucose).
A sweetener such as tagatose is processed into fructose and is present in beverages (non-alcoholic, instant, teas, fruit or vegetable juices), breakfast cereals, cereal bars, confectionery and chewing gum, fudges and fillings, jams, marmalades and diet foods. Levulose and invert sugar on the labels indicate the presence of fructose.
Fructose is more easily tolerated in the presence of glucose. This means that foods containing the same amount of glucose as fructose are more likely to respond normally to foods (in the table, this is the F / G value, which should be less than 1).
In some foods, regardless of the glucose content, a lot of fructose is also naturally present, i.e. more than 3 grams per serving, or more than 0.5 grams of fructans per serving.
These are the two criteria that are considered most useful when selecting candidate foods for removal from the diet.
According to these criteria, the following foods are most likely to be poorly tolerated and should be eliminated from the diet or consumed in limited quantities:
- Fruits and fruit juices: apple, cherry, grape, guava, lychee, mango, melon, watermelon, orange, papaya, pear, persimmon, pineapple, quince, carambola.
- Most dried fruits, including currants, dates, figs, raisins, even if it's a fitness bar.
- Processed fruits: kebab/grill sauce, chutney, canned fruit (often made in peach juice), plum sauce, sweet and sour sauce, tomato paste.
- Berries in large quantities: blueberries, raspberries.
- Sweets, foods, and drinks that are very high in sucrose (table sugar) and fructose corn syrup.
- Honey, maple syrup.
- Vegetables in high quantities (containing fructans or inulin: artichoke, asparagus, beans, broccoli, cabbage, chicory, dandelion leaves, garlic, leek, onion, peanuts, tomato, zucchini.
- Sweet wines: e.g. dessert wines, muscatel, port, sherry.
- Wheat and rye products (fructan content): flour, pasta, bread, wheat bran, whole breakfast cereals.
- Whole flour products in large quantities.
- Since people with fructose intolerance do not respond well to sorbitol (code E420) and xylitol (E967), it is best to check if the following foods will cause unwanted symptoms: diet / "light" drinks and drinks for diabetics, chewing gum and diet sweets / sweets without sugar , stone fruits (eg apricots, cherries, quinces, prunes and peaches), pears, dried fruits (eg apple, apricot, pigs, figs, nectarines, peach, plums, raisins). Beer in large quantities can also cause problems.
Eggplant, banana, Brussels sprouts, carrots, clementine/tangerine, corn, cucumber, fennel, grapefruit, lemon, potato, pumpkin, radish, redcurrant, rhubarb, sauerkraut, spinach, and sweet potato/yam.
In the case of multiple carbohydrate/sugar intolerances, FODMAP intolerance (fermentable oligo-, di-, mono-saccharides and polyols) may occur, requiring an overall reduction in FODMAP levels for at least a trial period of 4-6 weeks and with supervision for a diet. For a significant group of patients, however, this is not necessary, since individual intolerances are more common.
The following information contains details on reducing the amount of fructose in the diet. However, to maintain a healthy and balanced diet, it is recommended to consult a dietitian.
The table below shows the content of fructose and glucose, as well as their ratio in the most common products. The figures are rounded, and therefore there may be discrepancies between the values of fructose and glucose and their ratio. Keep in mind that when comparing tables from different sources, certain variations are possible.
First step: we look at the ratio of fructose and glucose (F / G value), it should be less than 1 (i.e. there is less fructose in the product than glucose).
Second step: The absolute content of fructose in the product should not exceed 3 grams per serving. Small portions of borderline foods are acceptable, but better not on an empty stomach.
| Berries | Fructose (F) | Glucose (G) | F/G ratio |
| Blackberry, fresh | 3 | 3 | 1.1 |
| Blackberry, jam | 20 | 22 | 0.9 |
| Blueberries, jar | 2 | 2 | 1.4 |
| Blueberries, fresh | 3 | 2 | 1.4 |
| Blueberries, jam | 20 | 22 | 0.9 |
| Cranberries, jar | 21 | 21 | one |
| fresh cranberries | 3 | 3 | one |
| Cranberries, jam | 20 | 22 | 0.9 |
| Black currant, fresh | 3 | 3 | one |
| Redcurrant, fresh | 2 | 2 | 1.2 |
| Gooseberries, fresh | 3 | 3 | 1.1 |
| Raspberry, jar | 7 | 6 | one |
| Raspberry, jam | fourteen | 17 | 0.8 |
| Raspberry, fresh | 2 | 2 | 1.2 |
| Strawberries, jam | nineteen | 22 | 0.9 |
| Strawberries, fresh | 2 | 2 | 1.1 |
Dried fruits
| Dried fruits | Fructose (F) | Glucose (G) | F/G ratio |
| Apples | 29 | ten | 2.9 |
| Dates | 25 | 25 | 1.0 |
| figs | 24 | 26 | 0.9 |
| plums | nine | sixteen | 0.6 |
| Raisin | 32 | 31 | 1.0 |
Honey and fruits
| honey, fruits | Fructose (F) | Glucose (G) | F/G ratio |
| Bananas | 3 | 4 | one |
| Cherry, sour | 4 | 5 | 0.8 |
| Cherry, sweet | 6 | 7 | 0.9 |
| Cherry, jam | 22 | 28 | 0.8 |
| Grapefruit, fresh | 2 | 2 | 0.9 |
| Grapefruit juice, fresh | 2 | 2 | one |
| Honey | 39 | 34 | 1.1 |
| Kiwi | 5 | 4 | 1.1 |
| Lychee | 3 | 5 | 0.6 |
| fresh tangerines | one | 2 | 0.8 |
| tangerines, juice | 3 | 2 | 2 |
| Mango, fresh | 3 | one | 3.1 |
| Melon | one | one | 2.1 |
| Watermelon | 4 | 2 | 2 |
| Orange | 3 | 2 | 1.1 |
| orange juice, fresh | 3 | 3 | 1.2 |
| orange marmalade | fifteen | 17 | 0.9 |
| Pineapple, canned | 5 | 5 | one |
| fresh pineapple | 2 | 2 | 1.2 |
| Pineapple juice | 3 | 3 | one |
| Plum fresh | 2 | 3 | 0.6 |
| rose petals | 7 | 7 | one |
| Cannon | eight | 7 | 1.1 |
| apple, fresh | 6 | 2 | 2.8 |
| Apple juice | 6 | 2 | 2.7 |
| Applesauce | eight | 4 | 1.8 |
| apple, jam | 27 | 26 | one |
| Peach, fresh | one | one | one |
| Peach, canned | 4 | 4 | one |
| Grapes, fresh | 7 | 7 | one |
| grapes, juice | eight | eight | one |
Vegetables and mushrooms
| Vegetables, mushrooms | Fructose (F) | Glucose (G) | F/G ratio |
| Artichoke | 2 | one | 2.3 |
| Tomato juice | 2 | one | 1.1 |
| Tomato, fresh | one | one | 1.3 |
| Turnip | 2 | 2 | 0.8 |
| Lemon | one | one | one |
| Lemon juice | one | one | one |
| Pumpkin | one | 2 | 0.9 |
| Beans, green | one | one | 1.4 |
| Carrot | one | one | 0.9 |
| Cabbage | one | 2-0.6 | 0.8-1.5 |
| Leek | one | one | 1.3 |
| Bread, rye whole flour | one | one | 1.5 |
| Fennel | one | one | 0.8 |
| Broccoli | one | one | 1.1 |
| Eggplant | one | one | one |
| Zucchini | one | one | 1.1 |
| cucumbers | one | one | one |
| Asparagus | one | 0.8 | 1.2 |
| Okra | one | one | 1.1 |
| Potato | 0.2 | 0.2 | 0.7 |
| Potato, sweet | 0.7 | 0.7 | 0.8 |
| Papaya | 0.3 | one | 0.3 |
| Salad | 0.2 | 0.4 | 0.6 |
| Spinach | 0.1 | 0.1 | 0.9 |
| Mushrooms | 0.1-0.3 | 0.1-0.3 | 0.7-0.9 |
Comments
Post a Comment