 |
|
||
      |
|||
|
|
|
||
|
|
|||
Learn the Basics About Fructose
Most of us have forgotten our basic chemistry from high school, so here is a little review about sugars in the form of a Q & A.
What is the difference between glucose, fructose and sucrose?
All of them are types of sugar. Glucose is the basic energy unit of our bodies, and is a mono-saccharide (single-sugar molecule). Fructose is also a mono-saccharide, but is a "foreign" sugar to the body, and is not used by the body for any beneficial purpose. Sucrose is a di-saccharide (two sugar molecules joined together). It is made up of one glucose molecule and one fructose molecule joined together. When eaten, sucrose is digested easily into glucose and fructose. The glucose can be used by the body for energy, but much of the fructose is converted to harmful fats, such as triglycerides and free fatty acids.
What kind of sugar is in fruit?
Most fruits contain fructose. Sugar cane and sugar beets produce sucrose.
Is eating fruit bad for you?
It's OK to eat fruit, since the fructose is dilute and offset by a high fiber content. But fruit juice and fruit juice concentrate have concentrated fructose with no fiber. It is not healthy to drink fruit juice.
Is sugar a "carb" (carbohydrate)?
Carbohydrates are molecules that contain a specific pattern of carbon and hydrogen, which includes both sugars and starches. Starches are made of thousands of glucose molecules joined together. Our bodies are well suited to eating starches, since it takes longer to digest them, giving us a steady supply of glucose for hours after we eat. On the other hand, sugars are absorbed very rapidly, giving a quick blast of glucose, and often a quick blast of fructose as well, depending on the type of sugar eaten.
What is an artificial sweetener?
It is interesting that saccharin, aspartame and sucralose are referred to as "artificial sweeteners" when they are no more processed or artificial than sucrose (refined sugar) or high fructose corn syrup. A better term for these sugar substitutes would be "non-caloric sweeteners". These sweeteners add a sweet flavor to foods and drinks without adding calories, and more importantly, without adding harmful fructose.
What is sucralose?
Sucralose (Splenda ®) is a non-caloric sweetener. It tastes sweet, but is not absorbed by the intestine and has no caloric value. Its name is often confused with sucrose, but it is not related to sucrose. It contains no fructose, and is not harmful to the body. There is some debate about whether using non-caloric sweeteners may still lead to desire for sweet foods, and may make some people eat more sugar in the long run. However, if consumers are aware of the difference between sucralose and sucrose, they can learn to avoid the fructose-containing sucrose.
Why do so many foods have HFCS (high fructose corn syrup) added?
By converting the glucose in corn syrup to fructose, food processing companies have made a liquid form of sweetener that is much cheaper than the non-caloric sweeteners, yet much sweeter than glucose. This can then be added to lots of different foods to make them sweeter, more moist, have a longer shelf life, and even makes it possible to drink fluids with extremely high acid content like soft drinks.
Isn't there sugar in milk?
Milk does contain a type of sugar, which is lactose. Lactose is a disccharide (two sugar molecules) like sucrose, but it does not contain fructose. Instead lactose is made of one glucose and one galactose molecule. Both of these sugar molecules are useful to the body. Lactose is produced by the human body in several tissues including mammary glands which make human breastmilk. Cows milk also contains lactose.
Does a "natural" sweetener like honey also have fructose?
Yes, honey has about the same fructose content as refined sugar. Honey is not a healthy food source. Other so-called "natural" sweeteners like brown sugar and some others also have high fructose content. However, maple syrup and corn syrup contain glucose, and are not harmful when used in moderation.
Why does it seem that I gain a few pounds if I eat junk food, when the amount of junk food was far less than a pound? Isn't that physically impossible?
Actually it is very possible! The reason you gain weight from eating junk food is NOT just the calories in the food. It is the toxic effect of the fructose on your metabolic system. Your body loses its ability to control fat and energy, too much fat is deposited in your fat cells, and your metabolic system is not able to utilize that stored energy. The fat builds up, and you gain weight.
