Fructose is a monosaccharide, the simplest form of carbohydrate. As the name suggests, a mono (single) saccharide (sugar) contains only one sugar group, so it does not break down further.

Each subtype of carbohydrate has a different effect on the body depending on its structure and source (i.e. what food it comes from). Chemical structure affects how quickly and/or easily a carbohydrate molecule is digested/absorbed. The source determines whether other nutrients are supplied along with the carbohydrate.

For example, both corn syrup and fruit contain fructose, but their effects on the body differ. Corn syrup is the simplest system for delivering carbohydrates to the body - there is nothing else in it, while fruits contain other substances, such as fiber, which affects the digestion and absorption of fructose. Plus, the amount of fructose in an average apple is much less than in, say, a regular can of soda.

Fructose has a unique texture, taste, digestibility, and absorption rate that is different from glucose, the sugar that most of the carbohydrates we consume become once they reach the bloodstream.

Fructose, unlike glucose:

• Absorbed by the intestine through mechanisms other than glucose
• Absorbed more slowly
• Does not cause significant insulin release
• Enters cells by delivery means other than glucose
• When it enters the liver, it ensures the production of glycerol, a substance that increases the formation of fat and its basis
• Some people are unable to fully digest fructose when losing weight in dosages over 50 grams (Note: this is a very large amount. This is contained in 4-5 apples. Although half a liter of corn syrup is approximately 45 grams of fructose.)
• Consumption of glucose and fructose at the same time accelerates the absorption of the latter. This is one of the reasons why many sports drinks contain a mixture of sugars.

Why is fructose important?

500 years ago, before the era of mass sugar production, there was minimal fructose in the human diet. She arrived only as part of regular food. Fruits, vegetables, grains, nuts/seeds and proteins contain limited amounts of fructose and provided moderate amounts. When food industry isolated fructose from sources such as corn, and when it was added to a variety of processed foods, our consumption of fructose increased.

It especially increased between 1970 and 2000. Although many people associate fructose with fruits, most of it comes from non-fruit sources. A survey conducted in the 1990s found that the average person consumed ~80 grams of added sugar (equivalent to ~320 calories or 15% of energy intake); about half of this amount is fructose.

We get fructose not only from fruits, but also from sucrose (tablet sugar). Sucrose is a diasaccharide (two sugars) consisting of glucose + fructose. It is found in processed foods, including sweets, soft drinks and virtually any packaged "edible food substance."

What you need to know

Our liver is the main site of fructose metabolism. In the liver, it is processed into glucose derivatives and stored in the form of hepatic glycogen. At one time, the liver can process and store a limited amount of fructose in the form of glycogen. The rest will be stored as fat, so a large single dose of fructose will likely end up on your sides. This is more pronounced in people with high blood lipids, insulin resistance, or type 2 diabetes.

A high intake of fructose (as opposed to other dietary carbohydrates) can cause leptin to not be produced in normal amounts.

Leptin is a hormone involved in the long-term regulation of energy balance. Its level goes up when we get enough calories/energy and goes down when we don't, so it lets us know when to start and stop eating.

Decreased leptin production associated with chronic high fructose intake may have bad influence on the regulation of food intake, as well as on the percentage of body fat. In other words, if you have too much fructose, your brain won't send you the "I've had enough" signals, and you'll continue to eat even though you've already taken in more than enough calories.

Because fructose is retained in the liver, it does not cause a strong glycemic response. And while this may be fine when consuming whole fruit, if you eat added fructose-based sweeteners, the effect is reversed. Although fructose is quite low on the glycemic scale and can help restore liver glycogen when physical activity, excessive consumption of it can lead to the formation of fat in the liver, as well as a disorder in the energy balance and fat regulation system in the body. As a result, consuming large amounts of fructose-based sweeteners can lead to abdominal obesity, low level useful and high bad cholesterol in blood, high level triglycerides and loss of appetite control.

Clinical studies show that people who eat plenty of fruits (and vegetables) tend to be leaner and have an easier time maintaining healthy weight and general wellness than those who don't have them.

Additionally

Worried about fruit? Relax. The experts concluded: "Fructose intake from natural, unprocessed food sources is quite low and is unlikely to have negative metabolic consequences."

Eating fruits (and vegetables) can help prevent chronic diseases and even cancer.

Dr. Vioke, the author of a study in which he tracked the effects of fruit consumption on adults for more than 10 years, says there is no need to worry about weight gain from eating fruit: “There is no evidence to suggest any significant weight gain from eating fruit.” eating a lot of fruit."

If you're concerned about your health and optimal physique, go ahead and eat an orange, but think twice before drinking a bottle orange juice, or worse, a can of orange soda.

When it comes to fructose, the source is important. It is highly unlikely that by consuming fresh, unprocessed fruit you will develop an energy imbalance and gain weight. However, if you regularly add fructose-rich juices, sweeteners, and energy-dense foods to your diet, you're more likely to develop these problems. Our bodies have a long and strong relationship with fruit, but this does not apply to additional fructose and sweeteners.

Eating plenty of fresh fruit will provide you with nutrients and help control your energy intake. 2000 calories is almost 3.5 kilograms of fruit. Typically a person does not eat more than ~2.5 kilograms of food per day.

Avoid foods/drinks with added fructose sweeteners; replacing sugar with fructose is generally a very bad idea. .

Ask yourself - is my fruit consumption leading to digestive problems such as chronic illness or weight gain?

Benefits and side effects of fructose

Don't really trust what the label says about the sugar content of soda. The Childhood Obesity Research Center says there is a startling difference between what it says on the tin and what it actually is. Basically in corn syrup with increased content There is 18% more fructose than what is written in the composition.

But let's figure it out.

Fructose, glucose and sucrose are types of simple sugars that are natural form present in products. In fact, many people believe that fructose is not a cause for concern because it is present in fruits. Consuming fructose with fruit is generally acceptable, as it also provides fiber, vitamins, and minerals such as iron and calcium. They help process fructose in the body.

But if you isolate fructose and add it to foods that lack fiber and vitamins, then we get into unhealthy territory. The body has to deal with too much fructose without the fiber to soften its effects.

You can't actually tell the difference between the three types of simple sugar by taste, but your body thinks they're completely different things. As a result, it treats each type very differently. This discovery was made only a few years ago, and therefore there are still misconceptions about the difference in the effects of different types of sugar.

Fructose

The path that fructose takes in the body is completely different from glucose and sucrose. The only cells in the body that can handle fructose are the liver cells. Fructose produces much more fat than glucose, and scientists believe that the body perceives it as fat rather than as a carbohydrate. In liver cells it is also converted into uric acid and free radicals. And this is bad (uric acid increases inflammation, and free radicals cause cancer and other diseases).

Glucose

Your body loves glucose, its alternative name is "blood sugar." The body uses glucose for energy and releases insulin in response to rising blood sugar levels. The body converts the carbohydrates you eat into glucose, which produces energy. What if you don't need energy right now? It is stored in muscle or liver cells for later.

Sucrose

Mix fructose and glucose together and what do you get? That's right, sucrose. This is another name for table sugar, which is naturally present in fruits and vegetables. The body breaks it down into two components: fructose and glucose. When you eat sugar, the body takes the glucose and uses it for energy or stores it in the muscles or liver (see above). And, unless you're already training crazy hard, fructose goes straight to fat synthesis.

High fructose corn syrup

Since it is hotly discussed among people related to healthy eating, I decided to include it in the list. Like sucrose, syrup is glucose + fructose, but it contains slightly more fructose (55%) than glucose (45%). In this sense, syrup is no more dangerous than “real” sugar, or sucrose. There is even a study on this topic.

Benefit

Some kind words about fructose.

Proponents of fructose argue that since it is natural, it is healthy. They also point to the fact that fructose is much sweeter than table sugar, so you need much less of it to sweeten something. As a result, with the same level of sweetness, fewer calories enter the body.

They also argue that the national obesity epidemic has less to do with fructose, since obesity is the result of many factors, not just one. They cite several studies that support this idea. We consume too much fructose. Much more than would be necessary to simply make something sweet: we need it to be SUPER sweet, and we will eat it in incredible quantities.

Side effects

If you are overweight, fructose is best avoided. Your body is able to process all three types of sugar perfectly. But when you overload the system, that's when things get out of control.

In short: fructose turns into fat. Glucose - no.

And this process affects not only the liver. Scientists are studying what large doses of fructose do to your brain.

A Yale University study looked at what happened to 20 average adults who were given drinks rich in glucose or fructose. Before and after the appointment, they underwent an MRI.

Participants who drank sucrose drinks experienced decreased activity in the brain's hunger center. Their brains signaled "fullness." This did not happen to those who drank drinks with fructose.

In short: Fructose affects the brain differently than sucrose, and this can lead to overeating.

No joke, the liver converts fructose into fat. When liver cells break down fructose (if you remember, I mentioned above: this is the only type of cell that can handle it), they synthesize fat, which is stored in fat cells.

When you consume too much fructose, it becomes a toxin for the liver. This leads to insulin resistance and hepatic steatosis.

In short: Fructose is like alcohol to the liver: highly toxic if consumed in excess.

Conclusion

Most people are better off avoiding fructose, especially if they are overweight. Because your body treats fructose as fat, processes it in the liver and synthesizes new fat, disaster happens. Obesity is only part of the problem. The Harvard School of Public Health published an excellent article outlining the results of an in-depth analysis of the dangers of steatosis.

Fructose content in food

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, in high concentrations present in some vegetables and grains, which often causes allergic reaction in people with fructose intolerance.

Many foods contain fructose or fructans, and despite generally reducing the amount of fructose in the diet, it is important to monitor the quality of your diet to keep your health under control.

To achieve this, seek help from an experienced nutritionist who is knowledgeable about fructose intolerance. It is also often useful to take vitamins.

When hereditary intolerance fructose may need to eliminate sucrose (which, when broken down, produces fructose and glucose).

A sweetener such as tagatose is processed into fructose and is present in drinks (soft drinks, instant drinks, teas, fruit or vegetable juices), breakfast cereals, cereal bars, confectionery and chewing gum, sweets and fillings, jams, marmalades and dietary products. Levulose and invert sugar on labels indicate the presence of fructose.

Fructose is more easily tolerated in the presence of glucose. This means that the body is more likely to react normally to foods containing as much glucose as fructose (in the table this is the F/G value, which should be less than 1).

Some foods, regardless of their glucose content, also naturally contain a lot of fructose, i.e. more than 3 grams per serving, or more than 0.5 grams of fructans per serving.

These are the two criteria considered most useful in selecting candidate foods for removal from the diet.

According to these criteria following products are likely to be poorly tolerated and should be excluded from the diet or consumed in limited quantities:

• Fruits and fruit juices: apple, cherry, grapes, guava, lychee, mango, melon, watermelon, orange, papaya, pear, persimmon, pineapple, quince, carambola.
• Most dried fruits, including currants, dates, figs, raisins, even if it is a fitness bar.
• Processed fruits: barbecue/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 large quantities (containing fructans or inulin: artichoke, asparagus, beans, broccoli, cabbage, chicory, dandelion leaves, garlic, leeks, onions, peanuts, tomatoes, zucchini.
• Sweet wines: for example, dessert wines, muscatel, port, sherry.
• Wheat and rye products (containing fructan): 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 whether the following foods will cause unwanted symptoms: diet/lite drinks and diabetic drinks, chewing gum and dietary sugar-free sweets/candies, stone fruits (e.g. apricots, cherries, quinces, prunes and peaches), pears, dried fruits (e.g. apple, apricot, pig, fig, nectarine, peach, plum, raisin). Drinking beer in large quantities can also cause problems.

Examples of well-tolerated fruits and vegetables include:

Eggplant, banana, Brussels sprouts, carrots, clementine/tangerine, corn, cucumber, fennel, grapefruit, lemon, potato, pumpkin, radish, red currant, rhubarb, sauerkraut, spinach and sweet potato/yam.

In case of multiple carbohydrate/sugar intolerances, FODMAP intolerance (fermentable oligo-, di-, mono-saccharides and polyols) may occur, which requires a general reduction in FODMAP content, according to at least, during a trial period of 4-6 weeks and with diet monitoring. For a significant group of patients, however, this is not necessary, since individual intolerances are more common.

The following information contains details regarding reducing the amount of fructose in the diet. However, to maintain a healthy and balanced diet It is recommended to consult a nutritionist.

The table below shows the fructose and glucose content and their ratio in the most common foods. The figures are rounded and therefore there may be discrepancies between fructose and glucose values ​​and their ratios. Please be aware that there may be some variations when comparing tables from different sources. This is due to differences in measurement methods, actual sugar content in various types fruits, as well as ripening and growing conditions. Therefore, these tables should always be considered as rough guidelines.

Berries

First step: look at the ratio of fructose to glucose (F/G value), it should be less than 1 (i.e. there is less fructose in the product than glucose).

Step two: The absolute fructose content of the product should not exceed 3 grams per serving. Small portions of borderline foods are acceptable, but it is better not on an empty stomach.

Berries	Fructose (F)	Glucose (G)	F/G ratio
Blackberries, fresh	3	3	1.1
Blackberry, jam	20	22	0.9
Blueberries, canned	2	2	1.4
Blueberries, fresh	3	2	1.4
Blueberries, jam	20	22	0.9
Cranberries, canned	21	21	1
Fresh cranberries	3	3	1
Cranberry, jam	20	22	0.9
Black currant, fresh	3	3	1
Red currant, fresh	2	2	1.2
Gooseberries, fresh	3	3	1.1
Raspberries, canned	7	6	1
Raspberries, jam	14	17	0.8
Raspberry, fresh	2	2	1.2
Strawberry, jam	19	22	0.9
Strawberries, fresh	2	2	1.1

Dried fruits

Honey and fruit

Honey, fruit	Fructose (F)	Glucose (G)	F/G ratio
Bananas	3	4	1
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	1
Honey	39	34	1.1
Kiwi	5	4	1.1
Lychee	3	5	0.6
Fresh tangerines	1	2	0.8
Tangerines, juice	3	2	2
Mango, fresh	3	1	3.1
Melon	1	1	2.1
Watermelon	4	2	2
	3	2	1.1
Orange juice, fresh	3	3	1.2
Orange marmalade	15	17	0.9
Pineapple, canned	5	5	1
Fresh pineapple	2	2	1.2
Pineapple juice	3	3	1
Fresh plum	2	3	0.6
Rose petals	7	7	1
Cannon	8	7	1.1
Apple, fresh	6	2	2.8
Apple juice	6	2	2.7
Applesauce	8	4	1.8
Apple, jam	27	26	1
Peach, fresh	1	1	1
Peach, canned	4	4	1
Grapes, fresh	7	7	1
Grapes, juice	8	8	1

Vegetables and mushrooms

Vegetables, mushrooms	Fructose (F)	Glucose (G)	F/G ratio
Artichoke	2	1	2.3
Tomato juice	2	1	1.1
Tomato, fresh	1	1	1.3
Turnip	2	2	0.8
Lemon	1	1	1
Lemon juice	1	1	1
Pumpkin	1	2	0.9
Beans, green	1	1	1.4
Carrot	1	1	0.9
Cabbage	1	2-0.6	0.8-1.5
Leek	1	1	1.3
Bread, whole rye flour	1	1	1.5
Fennel	1	1	0.8
Broccoli	1	1	1.1
Eggplant	1	1	1
Zucchini	1	1	1.1
cucumbers	1	1	1
Asparagus	1	0.8	1.2
Okra	1	1	1.1
Potato	0.2	0.2	0.7
Potatoes, sweet	0.7	0.7	0.8
Papaya	0,3	1	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

Helpful information

Sweeteners: aspartame, acesulfame K, saccharin, cyclamate, stevia and thaumatin do not cause problems for people with fructose intolerance, including hereditary ones.

Sorbitol reduces and glucose increases fructose tolerance.

Glucose (eg, glucose/dextrose-containing products, drinks, syrups) may be consumed with fructose-containing foods to increase tolerance.

About 30% of people with fructose intolerance also suffer from lactose intolerance. They are more likely to be sensitive to the entire FODMAP group.

Fructose is a monosaccharide that is present in free form in sweet fruits, vegetables, and honey.

The compound was first synthesized in 1861 by the Russian chemist A.M. Butler by condensation of formic acid under the action of catalysts: barium and calcium hydroxide.

What is fructose?

It is a white crystalline powder, highly soluble in water, which is twice as sweet and five times as sweet.

Chemical formula compounds – C6H12O6.

Strengthens the immune system, relieves fatigue, stabilizes blood sugar levels, prevents the occurrence of caries and diathesis, gives strength and energy to the body.

Daily norm

Fructose is considered to be lower in calories than others. 100 grams of monosaccharide contains 390 calories.

Signs of a substance deficiency in the body:

• prostration;
• irritability;
• depression;
• apathy;
• nervous exhaustion.

Symptoms of excess:

• increased appetite;
• excess weight.

Remember, if there is too much fructose in the human body, it is converted 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 and physical activity associated with significant energy consumption, and decreases in the evening/night time, during rest, when overweight bodies. The ratio of B: F: Y in a monosaccharide is 0%: 0%: 100%.

However, do not rush to classify a substance as a safe product, since there is a hereditary genetic disease– fructosemia. It indicates defects in enzymes (fructose - 1 - phosphate aldolase, fructokinase) in the human body that break down the compound. As a result, fructose intolerance develops.

Fructosemia is found in childhood, from the moment fruit and vegetable juices and purees are introduced into the child’s diet.

Symptoms of the disease:

• drowsiness;
• vomit;
• diarrhea;
• pallor of the skin;
• hypophosphatemia;
• disgust from sweet food;
• lethargy;
• increased sweating;
• liver enlargement;
• hypoglycemia;
• stomach ache;
• malnutrition;
• ascites;
• signs of gout;
• jaundice.

The form of fructosemia depends on the degree of enzyme deficiency in the body. A distinction is made between mild and severe, in the first case a person can consume the monosaccharide in limited quantities, in the second - not, since when it enters the body it causes acute hypoglycemia and is life-threatening.

Benefits and harms

In its natural form, as part of fruits, vegetables and berries, fructose has a beneficial effect on the body: it reduces inflammatory processes in the oral cavity and the likelihood of developing caries by 35%. In addition, the monosaccharide acts as a natural antioxidant and extends the shelf life of products, keeping them fresh.

Fructose does not cause allergies, is well absorbed by the body, prevents the accumulation of excess carbohydrates in tissues, reduces the calorie content of food and accelerates recovery from mental and physical stress. The compound exhibits tonic properties, so it is recommended for use by people with in an active way life, athletes.

Fructose is used in cooking as a sugar substitute, preservative and berry flavor enhancer in the manufacture of the following products:

• dairy products;
• sweet drinks;
• baking;
• jam;
• desserts with reduced calorie content;
• berry salads;
• ice cream;
• canned vegetables, fruits;
• juices;
• jams;
• sweets for diabetics (chocolate, cookies, candies).

Who should stop taking fructose?

First of all, people suffering from obesity should exclude monosaccharides from the menu. Fruit sugar suppresses the production of the “satiety” hormone – peptin, as a result the brain does not receive a signal of saturation, and a person begins to overeat, gaining extra pounds.

In addition, the compound is recommended to be used with caution by those wishing to lose weight, patients with fructosemia, and diabetes mellitus. Despite the low glycemic index fructose (20 GI), 25% of it is still transformed into glucose (100 GI), which requires a rapid release of insulin. The remainder is absorbed by diffusion through the intestinal wall. The metabolism of fructose ends in the liver, where it is converted into fats and, when broken down, participates in gluconeogenesis and glycolysis.

Thus, the harm and benefit of the monosaccharide are obvious. The main condition is to observe moderation in use.

Natural Sources of Fructose

To avoid oversaturation of the body with sweet monosaccharides, let’s consider which products contain it in the maximum amount.

Table No. 1 “Sources of fructose”

Name	Amount of monosaccharide in 100 grams of product, grams
Corn syrup	90
Rafinated sugar	50
Agave dry	42
Bee honey	40,5
Date fruit	31,5
Raisin	28
Figs	24
Chocolate	15
Dried apricots	13
Ketchup	10
Jackfruit	9,19
Blueberry	9
Grapes "Kishmish"	8,1
Pears	6,23
Apples	5,9
Persimmon	5,56
Bananas	5,5
Cherries	5,37
Cherry	5,15
Mango	4,68
	4,35
Peaches	4
Muscat grapes	3,92
Papaya	3,73
Red and white currants	3,53
Plum (cherry plum)	3,07
Watermelon	3,00
Feijoa	2,95
Oranges	2,56
Tangerines	2,40
Raspberries	2,35
Strawberries	2,13
Corn	1,94
	1,94
Melon	1,87
White cabbage	1,45
Zucchini	1,38
Sweet pepper (bell pepper)	1,12
Cauliflower	0,97
	0,94
Cucumber	0,87
Sweet potato	0,70
Broccoli	0,68
Cranberry	0,63
Potato	0,5

“Harmful” sources of fructose are simple carbohydrates: gingerbread, jellies, candies, muffins, jam, sesame halva, waffles. Typically, manufacturers use the monosaccharide to make sweet products for diabetics, but it can be consumed in moderation by healthy people instead of sugar.

Who wins: glucose or fructose?

Glucose is a monosaccharide synthesized by the human body from carbohydrates to maintain cell activity. It is a universal source of energy for everyone internal organs and systems.

Fructose is a natural sugar found in fruits and vegetables.

After entering the body, dietary carbohydrates under the influence of pancreatic amylases and salivary glands are broken down into glucose and adsorbed in the intestine as monosaccharides. Sugars are then converted into energy, and their remains are stored “in reserve” in the form of glycogen in muscle tissue and liver for daily use.

Galactose, glucose, fructose are hexoses. They have the same molecular formula and differ only in the bonding relationship to the oxygen atom. Glucose belongs to the category of aldoses or reducing sugars, and fructose is a ketose. When carbohydrates interact, they form the disaccharide sucrose.

The main difference between fructose and glucose is the way they are absorbed. The absorption of the first monosaccharide requires the enzyme fructokinase, and the second requires glucokinase or hexokinase.

Metabolism of fructose occurs in the liver; no other cells can use it. The monosaccharide transforms the compound into fatty acid, while not producing leptin production and insulin secretion.

Interestingly, fructose releases energy more slowly than glucose, which, when entering the body, is quickly absorbed into the blood. The concentration of simple carbohydrate is regulated by adrenaline, glucagon, and insulin. In addition, polysaccharides entering the human body with food medicines during the digestion process they are converted into small intestine into glucose.

Which is better fructose or sugar?

There is no clear answer to this question. In excessive concentrations, both carbohydrates have a negative effect on the human body. At the same time, nutritionists agree: to maintain health, it is better to give preference fresh fruit and berries than synthesized sweeteners and store-bought juices.

FAQ

Can crystalline fructose be given to children under one year of age?

No, because the monosaccharide may cause atopic dermatitis in infants. Therefore, giving any synthetic sugar (fructose, glucose) to babies is more than unreasonable. Replace rolls, sweets, cookies with natural fruits and dried fruits.

Can pregnant and breastfeeding women eat fructose?

During the period of bearing a child, the expectant mother is at risk for carbohydrate metabolism disorders. This issue is acute if a woman was overweight before pregnancy. As a result, fructose will contribute to further weight gain, and therefore create problems with bearing a baby, childbirth, and increase the risk of developing gestational diabetes. Due to obesity, the fetus can be large, which will complicate the passage of the baby through the birth canal.

In addition, there is an opinion that if a woman consumes a lot of fast carbohydrates during pregnancy, this leads to the formation of more fat cells in the baby than usual, which causes a tendency towards obesity in adulthood.

During breastfeeding It is also better to refrain from taking crystalline fructose, since some of it is still transformed into glucose, which undermines the mother’s health.

What does sugar consist of?

This is a disaccharide formed from A - glucose and B - fructose, which are interconnected. To absorb sugar, the human body spends calcium, which leads to the leaching of the building element from bone tissue. In addition, expert reviews indicate that the disaccharide damages tooth enamel, causes fat deposition and accelerates aging. It shapes false feeling hunger, depletes energy reserves, “captures” and removes B vitamins. Therefore, sugar is rightfully considered a “sweet poison” that slowly kills the body.

Can you eat fructose if you have diabetes?

In moderation. Twelve grams of monosaccharide contain one bread unit.

Fructose is a carbohydrate with a low glycemic index (20) and a glycemic load of 6.6 grams; when it enters the body, it does not provoke fluctuations in blood sugar and sudden surges of insulin, like sugar. Thanks to this property, the monosaccharide is of particular value for insulin-dependent people.

For children diagnosed with diabetes» acceptable daily norm carbohydrate consumption is calculated based on the ratio of 0.5 grams of the compound per kilogram of body weight; for adults this figure increases to 0.75.

What are the benefits and harms of fructose for diabetics?

After administration, the monosaccharide, without the intervention of insulin, reaches intracellular metabolism and is quickly removed from the blood. Unlike glucose, fructose does not release gut hormones that stimulate insulin secretion. Despite this, some of the compound still turns into sugar. As a result, the blood glucose level gradually increases.

The rate at which sugar rises is affected by the amount of fructose taken: the more you eat, the faster and higher it will reach the critical level.

Conclusion

Fructose is a monosaccharide that provides energy to humans.

In moderate quantities the substance – good substitute refined sugar because it has a low glycemic index and increases blood glucose levels gradually. It has a tonic effect, promotes rapid recovery of the body after intense training, and does not cause caries. In addition, fructose accelerates the breakdown of alcohol in the blood, which contributes to its rapid elimination. As a result, the effect of intoxication on the body is reduced. In cooking, the monosaccharide is used in baking bakery products, production of jam, jam.

Remember, excessive consumption of crystalline fructose, over 40 grams per day, can be harmful to health and lead to weight gain, the development of heart pathologies, allergies, premature aging. Therefore, it is recommended to limit the consumption of artificial monosaccharides, and increase natural ones, in the form of fruits, vegetables, dried fruits, and berries.

The content of the article:

Fructose is fruit sugar, which belongs to the group of the simplest carbohydrates - monosaccharides. Other names for the substance are ketohexose, ketone alcohol, isomer or derivative of glucose. Fructose was first isolated in its pure form from honey in 1847, and artificial synthesis was first carried out in 1861 by Butlerov - the starting product was formic acid.

Description and chemical properties of fructose

Fructose is transparent crystals that melt when heated to 102-104 degrees, the energy value of the substance is 4 kcal/1 g. Crystals quickly condense moisture, drawing it out of the air, and easily dissolve in liquids - water and alcohol.

The viscosity of the fructose solution is low -78.9%. For comparison: the concentration of a sucrose solution at the same temperature is 67.1%, and glucose is 47.2%.

Chemical properties fructose is similar to sucrose. It dissolves in water a little faster than cane sugar, but not much. When heated with acids, the monosaccharide is converted first to hydroxymethylfurfural and then transformed into levulinic acid.

The synthesis of calcium fructose is widely used in Food Industry to create food compounds and medicines. The chemical formula of the monosaccharide is C6H12O6.

Fructose for diabetics is offered as a sugar substitute, since its glycemic index is 30 - insulin production is significantly reduced.

Natural fructose is found in vegetables and fruits. However, for the industrial production of monosaccharides, corn, sugar cane, some grains and even cellulose are used. In the USA, the production of fructose is established on an industrial scale: the corn syrup in which it is found is extremely popular among the local population.

Fructose is absorbed slowly in the intestine, but is broken down very quickly into derivatives - fats and glucose. About 25% of the substance is transformed into glucose, the rest is absorbed by the liver and converted into triglycerides. Insulin is not produced when fructose is broken down, leptin is not produced, and therefore a feeling of satiety does not occur. That is why you can eat much more foods containing fructose.

Thanks to the fact that fructose was isolated in its pure form, it was possible to solve important task- improve the quality of life for patients with diabetes. The sugar substitute has a gentle effect on pancreatic cells.

Thanks to positive properties fructose is used to produce food products, baby food, medicines and many dietary supplements.

Difference between fructose and sugar

Sugar is a more complex chemical compound from the disaccharide group. It contains fructose and glucose. That is, the monosaccharide fructose can be conditionally considered a derivative of the disaccharide sugar.

The energy value of pure natural fructose is 380 kcal/100 g of product, artificially synthesized - 399 kcal. The same amount of sugar contains 400 kcal.

Due to the difference in the glycemic index, fructose is absorbed more slowly, and when consumed, a sharp increase in blood sugar levels does not occur.

If we compare the effects of fructose and sugar on the condition of the oral cavity, it can be noted that fruit sugar has a gentle effect on the pulp and does not provoke the development of caries.

Fructose differs from sugar in its mechanism of action. human body. Under her influence metabolic processes accelerate, and when consuming sugar they slow down.

Beneficial properties of fructose

When you think of fructose, diabetes treatment automatically comes to mind. However, in medicine, fruit sugar in its pure form is used not only for this - for therapeutic measures to eliminate alcohol intoxication a solution of this substance is administered intravenously. Infusion administration stimulates metabolic processes and helps the body quickly cleanse itself of metabolites and toxins formed during the breakdown of ethyl alcohol.

The benefits of fructose for diabetes

There are no contraindications for the use of fructose in type 1 diabetes. Type 1 diabetes mellitus is insulin dependent chronic illness, caused by an absolute deficiency of insulin, in which an increase in blood sugar occurs due to dysfunction of pancreatic cells, the cause of which has not yet been precisely established. For development autoimmune process are influenced by internal factors and external influences - the emotional component and the nature of nutrition.

Since 5 times less insulin is released to process an equal amount of fructose compared to sugar, type 1 diabetics can feel the forgotten taste of sweets.

In type 2 diabetes mellitus, carbohydrate metabolism is disrupted due to the development of various organic pathologies, which cause relative insulin deficiency. These conditions include: obesity, cardiovascular diseases, lipid metabolism disorders. That is, most often the disease develops against the background of weight gain.

But fructose cannot completely replace sugar in diabetes. Since the level of glucose in the blood is not maintained, the self-regulation mechanism is impaired, and patients with diabetes may develop a state of hypoglycemia.

The level of glucose in the blood during hypoglycemia is significantly reduced - less than 3 mmol/liter, which poses a danger to the vital functions of the human body. The brain cannot function at this level, and a hypoglycemic coma develops. The only way to save a victim in this condition is sharp increase glucose levels. Eating fructose during hypoglycemia is useless.

Hypoglycemia can also occur in healthy people with a lack of carbohydrates in the diet. To eliminate dangerous condition, it is best to drink 100 g of natural grape juice.

Eating fructose instead of sugar for weight loss

A few years ago, fructose was actively used for weight loss, replacing not only sugar that was added to tea or coffee, but also sweets, an ingredient in the preparation of absolutely all dishes. It seemed that thanks to such a replacement, you could enjoy the taste of sweetness without fear of regaining the lost kilograms.

Sales of fructose increased significantly, but then the popularity of this method of combating overweight decreased sharply.

The explanation for the loss of popularity of fructose for weight loss is as follows. Since the glycemic index of fruit sugar is lower, the brain does not receive a signal of satiety. If a person experiences a feeling of hunger, then he constantly thinks about food, becomes irritable, and nervous. As a result, replacing sugar with fructose can lead to depression.

When the reflexive desire to get rid of hunger is satisfied, weight loss slows down. In addition, since 80% of all incoming fructose is stored in the liver as fat, the effectiveness of the diet is reduced.

Partial sugar replacement during a weight loss diet is still popular. But it is best that fruit sugar comes in its natural form during the diet - as part of fruit. If you want something sweet so much that it’s impossible to think about anything else, then nutritionists advise eating a handful of raisins, 2-3 pieces of dried apricots or one date.

The benefits of fructose for pregnant women

It is useful to consume fructose during pregnancy in kind- as part of fruits and berries, both fresh and in compotes. If the expectant mother has diabetes, then other sugar substitutes that are safer are usually recommended.

Fruit sugar can cause excess weight gain and creates additional stress on the liver. So why do gynecologists advise a pregnant woman to use this particular monosaccharide in the 1st and 3rd trimester of pregnancy?

In the 1st trimester, many women suffer from toxicosis caused by adaptation to a new state - negative changes appear when hormonal levels change. Symptoms of toxicosis: nausea, vomiting, diarrhea, dizziness, headaches, sudden changes in pressure.

The same signs in the 3rd trimester in pregnant women are caused by gestosis - this condition is more dangerous for the body, since the fetus has already formed. Pathological disorders in the body can cause premature birth, hypoxia, intrauterine fetal death. The cause of gestosis is a malfunction endocrine organs and urinary system caused by increased stress.

As therapeutic practice has shown, replacing sugar with fructose normalizes general state, eliminates pressure drops, prevents the deposition of uric acid in the kidneys.

You can replace sugar with fructose during pregnancy only on the recommendation of your doctor!

Is fructose instead of sugar good for children?

It is not recommended to give sweets to children under 2-3 years of age, but it is quite difficult to introduce complementary foods without sweetening to an infant under one year old. That is why a sweetener is always added to artificial baby food, and usually this is fruit sugar.

To not be afraid to use baby food industrial production, you should purchase it from a proven, reliable manufacturer. Dosage of fructose in baby food calculated according to the recommendations of pediatricians.

If the mother gave preference to sweet foods during pregnancy, the baby will demand sweeter foods. Of course, he will not be able to tell about this, but parents can see his dissatisfaction with the introduction of complementary foods due to refusal to eat and increased moodiness. In this case, it is permissible to sweeten the diet with fructose - it is gentle on the pancreas and the already forming dental tissue.

If older children require sweets, then preference should be given to products for diabetics - marshmallows, chocolate, cookies and halva, which are made with fruit sugar. You can make jam or compotes for your kids yourself, or bake confectionery with fructose.

Sweets should be given to children on a full stomach, as an addition to the main diet. Foods with fruit sugar do not provide satiety, and if the above condition is not met, the child will overeat and may become obese.

The benefits and harms of fructose for children and adults depend on the amount of its consumption and how correctly it is introduced into the diet.

Harm from fructose

Fruit sugar used in its pure form has disadvantages that are absent if this substance is consumed in its natural form - that is, as part of fruits and vegetables.

Large doses fructose disrupts metabolic processes in the body, contributes to the development of obesity, and changes the nature of fat deposition.

If you use a sweetener unlimitedly, you may experience:

• Endocrine disorders;
• Pathological changes in lipid metabolism - the fat layer is formed not under the skin, but around the internal organs, which can cause diseases such as obesity of the heart or fatty hepatosis;
• Malfunctions of the liver, up to the development of liver failure;
• Increased cholesterol levels in the blood - the liver is not able to process all the fats, and they will enter the blood;
• Deterioration of memory function - formation cholesterol plaques in the vessels limits the amount of oxygen entering the brain;
• Impaired absorption of copper - this is caused by negative changes in the functioning of the liver, in this condition hemoglobin ceases to be produced in the required volume, bone fragility increases, connective tissue density decreases.

People with a deficiency of fructose diphosphate aldolase (one of the digestive enzymes) should not consume fructose in any form. Congenital fructose intolerance syndrome is very rare, but the disease can develop after abuse of this sweetener. In this case, you will have to completely eliminate raw fruits and vegetables from your diet.

Heating above 105 degrees makes eating products with natural fruit sugar absolutely safe, but in this form they completely lose their beneficial features.

How to use fructose correctly

Despite low calorie content, fruit sugar is not considered a dietary product. Due to the lack of satiety when using a sweetener, the amount of food is increased, which can provoke obesity. But if you use fruit sugar correctly, there is no negative influence It has no effect on the human body.

Rules for using fructose:

1. Since fructose is sweeter than sugar, its amount in foods and drinks should be gradually reduced. For example, we are used to putting 2 teaspoons of sugar in tea, and accordingly the same amount of sweetener is added. To achieve the same taste without harm to health, you should limit yourself to 1 spoon of fruit sugar.
2. If it is necessary to increase the body's endurance during professional activities that require fast response and increased attention, fructose should be used instead of sugar. Glycogen, which is formed in the body when digesting fruit sugar, ensures a uniform supply of energy.
3. For type 2 diabetes, you should limit your daily intake of fructose from food. different types up to 30 g, so as not to provoke the development of obesity.
4. When actively involved in sports or when training for weight loss, instead of a sweetener in its pure form, it is better to use drugs that contain it. Such dietary supplements and medicines help normalize energy metabolism and avoid disturbances in water and electrolyte losses under high loads.

Correct use of a sweetener allows you to control weight and does not create additional stress on your body. digestive organs, helps reduce blood sugar levels, does not affect hormonal background, has a tonic effect, reduces the possibility of caries development, and accelerates metabolic processes in the body.

Advertising fruit sugar as natural product, manufacturers often place a pouring apple, a honeycomb dripping with honey, or a pear on the packaging. It's only literate marketing ploy: as we have already found out, fructose is only a derivative of glucose, and it is extracted from cane sugar.

How to use fructose - watch the video:

Natural fructose can only be found in the gifts of nature - fruits, vegetables and honey. Supporters healthy eating prefer these products.

Fructose, aspartame, sorbitol, saccharin, sucrasite, sucralose, sorbitol... you won’t find any name for sweeteners today!

Harm of sugar substitutes

Absolutely all simple carbohydrates, called sugars, are divided into two types: glucose and fructose. Most often, one product contains a mixture of these sugars. For example, table sugar is an equal combination of them.

It has become quite obvious that excess sugar in people’s diets is harmful to health and provokes a number of diseases (caries, diabetes, atherosclerosis, obesity, etc.) and shortens life. In this regard, sugar substitutes (sweeteners) appeared, which have a meager calorie content. The price of sugar substitutes is low, and this played a role.

Both natural and synthetic sweeteners are used. Unfortunately, many of them are harmful to health, and, oddly enough, even some natural ones (fructose, sorbitol, xylitol, etc.) are harmful.

Saccharin (aka Sweet"n"Low, Sprinkle Sweet, Twin, Sweet 10) was made by the Germans, and during both world wars it was extremely popular.

Xylitol and sorbitol - natural polyhydric alcohols - were at one time considered as the main sugar substitutes for diabetes. They are also high in calories, but are absorbed more slowly than sucrose and do not cause tooth damage. The use of these drugs is complicated by a number of circumstances. Large doses of polyhydric alcohols can cause diarrhea. Heating causes rapid decomposition. Sometimes individual intolerance is observed. Currently, neither xylitol nor sorbitol are included in the arsenal of the fight against diabetes.

The feeling of satiety primarily depends on the level of insulin in the blood - if there is no increase in insulin levels, then there is no feeling of satiety. Insulin seems to send signals to the body that it needs to stop eating.

Honey contains glucose, fructose, sucrose and various biologically active substances. It is often used for medicinal purposes, especially in folk medicine.

Fructose

Natural glucose is found in the juice of many fruits and berries. Fructose, or fruit sugar, is present in almost all berries and fruits, but there is especially a lot of it in apples, bananas, peaches, and honey consists almost entirely of it.

Fructose (fruit sugar) is 1.7 times sweeter than sugar. As high in calories as sugar, so fructose is not dietary product. Moreover, a number of experts associate the obesity epidemic in the United States with the consumption of fructose.

Unlike glucose, fructose does not affect the increase in insulin levels - from this it was previously concluded that there is no transfer of excess calories into fat. This is where the myth about the magical dietary properties of fructose arose.

But it turned out that fructose still turns into fat without requiring insulin. Considering that it is twice as caloric as glucose, one can easily imagine how its consumption affects excess weight.

Great hopes were placed on glucose-fructose syrups, similar in composition to honey. To reduce the cost of production and improve the taste of products, sugar is often replaced with high-fructose glucose syrup. This syrup is found in almost all carbonated drinks, juices, confectionery, sweet sauces and fast food.

Most nutritionists associate the obesity epidemic with the widespread use of glucose-fructose syrup - it does not cause a feeling of fullness, but is twice as caloric regular sugar.

Types of sugars

Glucose is the simplest sugar. He quickly gets into circulatory system. It is also called dextrose if added to some components. The human body, one way or another, breaks down all sugars and carbohydrates, turning them into glucose, because glucose is the form in which cells can take sugar and use it for energy.

Sucrose (table sugar) consists of a glucose molecule and a fructose molecule. There are many forms of white sugar. It can be in the form of powdered sugar or granulated. Typically, table sugar is made from extracts of sugar beets or sugar cane.

Fructose is one of the main types of sugars, found in honey and fruits. It is absorbed more slowly and does not immediately enter the body’s circulatory system. It is used very widely. Attention! Fructose is typically associated with fruits, which also contain other nutrients. When used alone, fructose is essentially the same thing as simple sugars, i.e. just a lot of calories.

Lactose is a sugar found in dairy products. It consists of a glucose molecule and a galactose molecule (galactose slows down the process of breaking down sugar and getting it into the circulatory system). Unlike glucose, which is very quickly absorbed into the intestinal walls and enters the blood, lactose requires a special enzyme for absorption - lactase, which helps break down sugars, after which they can be absorbed into the intestinal walls. Some people do not tolerate lactose well because their bodies do not produce lactase, which breaks down milk sugar.

Maltose consists of two glucose molecules. Contained in barley and other cereals. If beer contains maltose, it causes a rapid increase in blood sugar levels.

Black molasses - thick syrup, which is by-product sugar processing. However, unlike table sugar, it contains valuable substances. The darker the molasses, the greater its nutritional value. For example, blackstrap molasses is a source of micronutrients such as calcium, sodium and iron, and it also contains B vitamins.

Brown sugar is regular table sugar that turns brown when molasses is added to it. It is healthier than plain white sugar, but its content nutrients and vitamins are small.

Raw sugar - this name is intended to mislead consumers into thinking that such sugar contains useful material and microelements. The term raw suggests that this sugar is different from regular table sugar and is more beneficial for the body. However, in fact, such sugar simply has crystals bigger size and during its production molasses is added. Large crystals are not large molecules at all and promote slow absorption.

Corn syrup is sugar derived from corn. An extract of such sugar can hardly be called useful. In this sense, it is no better than regular table sugar. All syrups are concentrates: a tablespoon of syrup contains twice as many calories as a tablespoon of regular sugar. And although syrups retain an insignificant amount of vitamins and microelements, such as calcium, phosphorus, iron, potassium, sodium, their beneficial properties do not exceed those of regular sugar. Because corn syrup is cheap to produce, it is a very common sweetener for drinks and juices. And since it contains many calories, it is unlikely to be found on the list of healthy foods. Some people are allergic to corn, so they should read the ingredient list carefully.

High fructose corn syrup is a sweetener containing 40% to 90% fructose. And of course, it's corn extract. It is cheap and widely used by food manufacturers, mainly to sweeten ready-made cereals and carbonated drinks.

Eternal women's wrestling- This fight against sweets . In fact, it’s easy to relearn how to eat the “correct” food from your point of view; it’s difficult to wean yourself off your favorite pleasures. Some people like it mild degree drunkenness from wine, someone does not see happiness without a baguette, and someone loses their head from the aroma of coffee. However, the most powerful childhood memory for many is the taste of sweets.

The desire to preserve the taste of sweets is sometimes stronger than others. Growing up, realizing that a childhood dream of sweets can lead to disappointing consequences, we try to replace or completely eliminate sweets in our lives, namely in our diet. It is economically profitable to use a person’s “weaknesses” in order to obtain greater benefits, therefore on the way " healthy image life" various tricks appear, such as sugar substitutes of different orders. By sugar it is customary to understand sucrose, and by substitutes everything that in one way or another repeats its taste, so desired and difficult to forget.

So, the first player is on stage: Fructose.

Such a wonderful name evokes associations with healthy fruits, promises happiness to a sweet tooth, promising sweetness 1.5 times higher than sugar (and 2 times higher than glucose). But in fact, in fact, cunning fructose producers rarely and rarely tell that fructose is not so simple and therefore even less useful than sucrose, except for it in the fruits themselves, and used separately from them.

"Fructose is found in living organisms as a free substance. form, and in the form of phosphoric esters. Fructose residues in the form of b-D-fructofuranose (III) are found in many plants. olisaccharides (sucrose, raffinose, stachyose, etc.) and polyscharides (grows fructans - inulin, phlein, etc.,bacterial - levan). In freedom the form of fructose is contained in plural. fruits, fruits, bee honey(up to 50%). To obtain fructose, hydrolysis of fructans (for example, inulin) or sucrose is carried out using dilute. to-t, or enzymes with the last. precipitation of fructose from water solution in the form of insoluble complex with Ca(OH) 2. "

In other words, sucrose partially contains fructose (therefore, fructose can be made from it, as well as from fruits), while at the same time, fruits do not completely contain fructose in free form; fruits contain fructose in the form of a polysaccharide. So far the conclusion is simple, fruit is healthier to eat than fructose, so to sweeten something it is better to add fruit or honey.

But enough about manufacturing theory, here’s the terrible practice of application.

"Unlike glucose, which serves as a universal source of energy, fructose is not absorbed by insulin-dependent tissues, but can penetrate from the blood into tissue cells without the participation of insulin. For this reason, it was previously recommended as the safest source of carbohydrates for diabetics. However, in last years The question of whether fructose should be included in the diet of diabetics has been intensively researched. Although healthy person fructose does not increase (or increases slightly) blood glucose levels; in diabetic patients, fructose often leads to an increase in glucose levels. On the other hand, due to a lack of glucose in the cells, the bodies of diabetics can burn fat, leading to depletion of fat reserves. In this case, fructose, which is easily converted into fat and does not require insulin, can be used to restore them.

Once in the body, fructose bypasses a special enzyme - fructokinase-1. And he is responsible for processing carbohydrates entering the body into energy and decides what to turn the resulting carbohydrates into: glycogen or fat. Complex carbohydrates, such as oatmeal, pasta, rice, in our body are converted mainly into glycogen, and in this form are deposited in the liver and muscles. This happens as long as there is free space in your body’s “stores”, and only then these carbohydrates will begin to be processed into fat (according to scientific data, the human body is able to store about 250-400 grams of carbohydrates in the form of glycogen). The liver converts fructose into fat, which, entering the blood, is immediately absorbed by fat cells.

Little of! Entering the blood, glucose usually passes unhindered through the liver - this kind of filter of the body and goes from there straight to the muscles. What happens if some of the fructose your body receives ends up in the liver and turns into glycogen? And the fact that your wise body itself will say “no” to any other incoming carbohydrates and block their entry both into the liver and into the muscles through the liver. As a result, unclaimed complex carbohydrates will turn not into precious muscle glycogen, which can provide a powerful surge of energy, but into hated fat!"

After these words, we can immediately say that if sugar is harmful “to the waistline,” then Fructose is its death . Only the right way do not use it in large quantities- eat fruit in moderation. It turns out that eating sweet fruits on vacation will make it much easier to eat those extra pounds! (for those who didn’t know why they gain weight in the summer or at a resort).

We can only say one thing optimistically: fructose reduces the risk of developing caries by 20-30% and inflammatory processes in the oral cavity and does not cause allergies.

As for sugar, the sucrose molecule(table sugar) consists of two simple saccharides: glucoseand fructose. In the body, sucrose is broken down into glucose and fructose. Therefore, in its effect, sucrose is equivalent to a mixture of 50% glucose and 50% fructose. So sugar is HEALTHIER than fructose :) 1:0 in favor of sugar.

About Glucose next time.

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