Fructose

Carbohydrates (CHOs) are important to the human diet. Fructose is a simple CHO (monosaccharide) that is found naturally in fruits, vegetables, and honey. It is also used as a sweetener in processed foods, fruit juices, and pop to name a few. For some time, nutritional experts thought that fructose was better for the body because it didn't cause as big a rise in blood sugar like glucose did. However, these experts have changed their point of view on this subject.

Fruits and vegetables provide small amounts of fructose. These amounts can be tolerated well by the body. It has been found that fructose helps the body process glucose better. There are so many benefits to eating fruit that the fructose levels should not be a concern. You would have to consume over 8 - 10 servings a fruit every day for a prolonged period to see the adverse effects of fructose. (One serving is considered to be 1/2 cup and 1 - 2 cups per day is recommended) Plus, the antioxidants, vitamins (especially C), minerals (in particular potassium), and fiber are believed to help counteract the negative effects of fructose. The modern Western diet has inundated the human body with levels of fructose that have been found to be detrimental to health. Almost all packaged foods and fruit juices from concentrate contain high amounts of fructose. And, just as a side note, fruit juice concentrates tend to be devoid of most of their nutritional value.

Too much fructose can overwhelm the liver and the body leading to disastrous results. When glucose is consumed, the body responds by releasing insulin from the pancreas. This helps keep blood sugar levels down. Fructose, when consumed, has to be processed by the liver prior to being available as energy for the body. If too much fructose enters the liver, the liver can't process it fast enough. As a result, the fructose that is not used gets converted into fat and sent to the bloodstream. These are known as triglycerides. BAD!!! Having high levels of triglycerides is a risk factor for heart disease. The average American consumes a whopping 60 pounds of fructose per year! And the majority of the 60 pounds is soda pop and processed foods. (Hmmm... no wonder why the States are the 9th fattest nation in the world)

Here comes a little biochemistry... Scientists have found that excess amounts of fructose causes a depletion of ATP (energy) within the cell. This occurs as a result of the phosphate that is required to synthesize ATP is used to metabolize the fructose in the liver. This can lead to advanced/quick aging. As well, consuming high quantities of fructose blunts the release of hormones from the brain that help in telling the body when it is full. This results in overeating, which, in turn, causes obesity.

All sugars ingested, including fructose, are known to increase the acidity in the body.

Studies have found that diets that are high in fructose significantly increase blood pressure. This is due to the fact that sugar, of any kind, contributes to the development of diabetes. One of the precursors to metabolic syndrome (includes elevated triglyceride levels in the blood, high blood pressure, central obesity, high fasting blood sugar levels, low HDL (good cholesterol) levels).

The following is a list of some foods with their respective quantity of fructose:

Food	Grams of fructose per 100g food
Vegetables & Vegetable Products
Ketchup	9
Sweet pickles	9
Tomato paste	6
Fruits & Fruit Juices
Dates	32
Raisins	30
Figs	29.6
Prunes	13.8
Grapes	8
Applesauce	7.5
Pears	6.2
Apples	6
Apple juice	5.6
Mango	5.5
Cherries	5.3
Blueberries	5.0
Bananas	4.85
Kiwi	4.3
Pears	3.9
Watermelon	3.35
Plums	3.0
Honeydew melon	2.9
Orange juice	2.7
Strawberries	2.4
Blackberries	2.4
Raspberries	2.3
Oranges	2.2
Pineapple	2.0
Sweeteners
Honey	40.1
Molasses	12.7

The higher the fructose content of fruit, the harder it is on the gastrointestinal system. This is because the sugars are not absorbed into the bloodstream quickly. This allows them to ferment and cause a gas build up resulting in bloating. The most intestine-friendly fruit will have a higher glucose-to-fructose ratio.

Most Kind To Intestines	Least Kind To Intestines
White grapes	Prunes
Strawberries	Pears
Raspberries	Sweet cherries
Blackberries	Peaches
Pineapples	Apples
Oranges

The time to focus on the least favorable fruits is when you are suffering from sluggish bowels or constipation. They have a higher fructose-to-glucose ratio and are high in fiber.

By no means is this review intended to deter people from eating fruits and vegetables. Focus on avoiding products that are high in high fructose corn syrup and those mentioned in the middle of the first paragraph. If you feel that something needs to be sweetened, sweeten it the natural way.