Fructose- the fat truth
Fructose is a simple sugar which gives us, like glucose, sucrose, lactose and maltose, quick short lasting energy. It is, like glucose and sucrose, found in fruit. There is more of it in tropical fruits like bananas and mangoes and pineapple than in lower glycaemic index foods such as avocado, strawberries and raspberries and blackberries. However, it has also been processed and refined in modern processing methods to make High Fructose Corn Syrup (HFCS) and corn syrup, corn sugar, glucose-fructose syrup, isoglucose or maise syrup to make food cheaper and more palatable by the money-driven food industry. In the 1970s the world went anti-fat after the Ancel Keys 7 country health study reported fats raise heart disease risk and we replaced fat with fructose at the cost to global health.
Sugars in fruit help encourage us to eat fruit and consume the vitamin-loaded health boosters to improve our healthspan and it gives us the energy we need to live. The fibre in the natural, unprocessed fruit, helps us break down the sugar slowly. Fructose does not turn off our appetite (it can leave you with a bottomless appetite) unlike sucrose, maltose and lactose, and so it is best to consume fructose infrequently and stick to low-sugar, high-fibre fruits with mainly glucose and sucrose sugar instead or try non-starchy vegetables instead.
Fructose is ultra-processed to make High Fructose Corn syrup (HFCS) which is a health nightmare
HFCS is found in most western world fizzy drinks, favoured yoghurts (muller yoghurts advertised as low fat but full of HCFS, and most brands of kids yoghurts), biscuits (hobnobs), chocolates (such as Hershey’s chocolate), sweets, some “healthy” cereal bars, creamy salad dressings, cakes (Oreos), condiments (such as most chilli sauces, dipping sauces, bbq sauces, Chinese takeout sauces and fast food ketchups) and ice creams. It is cheaper than sugar, maintains moisture content, has a long shelf life and does not brown during baking, so food companies use it to get a higher return in food production. It is in most food in the US instead of sucrose as it is basic capitalism by the food industry trying to make money as sucrose has import taxes on it, whereas fructose does not so it is a cheaper alternative.
HFCS does not affect the body in the same way that glucose and sucrose table sugars do, and excess consumption is associated with poor health. Fructose is very high glycaemic index (which is why even fruit consumed in excess can make you fat) and is sensed and processed by the body in a different way to glucose. 20–30% of glucose is absorbed by the liver compared to 100% of fructose (which is why it contributes to fatty liver disease), and this instantly raises insulin and blood glucose levels, resulting in hyperglycaemia and quick reactive hypoglycaemia (quick sugar high and sugar low) and increased appetite and more sugar consumption. This then leads to more insulin production and over time insulin resistance and beta cell (the cells in the pancreas that make insulin) burnout and dysfunction (as seen in type two diabetes).
Glucose and sucrose are tightly regulated and stored as glycogen. All of the fructose is stored in fat cells, increasing adipogenesis (fat production). As fat cells produce Leptin (the fullness signal), excess fat can lead to excessive Leptin production and Leptin resistance. Also, after consumption of glucose, Ghrelin levels go down (so you get full after eating), however with fructose and HFCS levels remaining high (leaving you with that bottomless pit appetite sensation). HFCS also increases uric acid production which shifts our body from fat-burning to fat-production and storing mode and raises triglyceride fat levels. Studies suggest that excessive consumption of HFCS-sweetened sodas can lead to the intestinal formation of advanced glycation end products (AGEs). They also increase inflammation, and blood pressure, and have been shown to impair brain function (linked to their inflammatory response).
Other names for High Fructose Corn Syrup ultra-processed sugar
- Maize syrup
2. Glucose syrup
3. Glucose-fructose syrup
4. Tapioca syrup
5. Fruit fructose
6. Crystalline fructose
7. HFCS (the same name, just the shortened version)
8. Isoglucose
9. Corn syrup
10. Dahlia syrup
Fructose and HFCS leave you with a bottomless appetite. They provide you with quick short-term energy that causes quick sugar spikes and troughs which make you hungry, tired, anxious, low, stressed, unfocused and mentally foggy. They do not activate our fullness gut hormones like sucrose sugar does, so you never feel full and this can lead to overeating and binge eating. They change your taste buds and brain dopamine response to make you crave sweet things. This is made worse by the fact they cause fatigue and when tired you are more likely to crave quick energy sources like refined carbs and sugars. Binge eat at night? That’s why. Have a slice of chocolate cake with ultra-processed HFCS and find yourself wanting the whole cake? That’s why. It’s not you choosing to be unhealthy, it’s your unhealthy food making you eat unhealthy.
Appetite suppressants: coffee, caffeine, alcohol, aspartame, anxiety, exercise, low-sugar diets, sleep, protein, collagen, cider vinegar.
Appetite stimulants: fructose, no-sleep, depression, weed, artifical sweeteners.
Excess fructose consumption (especially in the form of ultra-processed high fructose corn syrup or glucose-fructose syrup), has been argued to be a major reason for the increase in obesity and diabetes since the 1920s. This is mainly to do with the fact it is in most sugar-sweetened beverages (SSBs). In 1977, children received 87 calories from SSB; by 2006, this level was 153 calories, 64 calories to 141 for adults. There has also been a sharp increase in alcohol (and sugary alcoholic beverages) from 44 calories to 141 calories in adults' daily consumption. In the USA, the average person receives 30% of their calories from SSBS. If the USA could reduce this, they could potentially massively reduce their obesity and type-2 diabetes problems. The UK must fight to stop US food laws from entering UK food standards or else we could enter the same fructose trap.
If you need a sugary treat, stick to those with glucose or maltose or low fructose fruit like raspberries, blackberries, lemons, kiwi, plums and apricots instead (as these contain fibre which break down the sugar slowly). These provide 4 calories (calories are units of energy) per g. Although calorie-free, avoid artificial sweeteners as these are hundreds to thousands of times sweetener than sugar and increase your sugar cravings by altering your taste bud receptors, blood glucose response, appetite gut hormone sensitivity and brain dopamine response. Sugar alcohols mannitol, sorbitol, xylitol and erythritol are ok in moderation (these provide 2–3 calories/g), but it is best to try and wean yourself off sugar altogether. Your blood glucose, taste buds and brain become more sensitive to sugar the less you have and so sugar detoxes are recommended. Have sweet treats very infrequently and they stay a treat.
Overall? FIGHT THE FRUCTOSE for the sake of your health.
Copyright Laura Campbell 04/04/2023
