Figuring Out Fructose

Fructose, in its natural form, is found in fruit, so it must be good, right? Well, through the manipulation of man and the industrialization processes that are now being used on this naturally-occuring substance, fructose has become a metabolism monster and studies have linked it's overconsumption with metabolic syndrome, fatty liver, high blood pressure, cancer, and kidney disease. 

Where else besides fruit is fructose found? Table sugar, or sucrose, is composed of glucose and fructose. It can be found in high fructose corn syrup, which is also composed of glucose and fructose as well (giving HFCS manufacturers some firepower to say it is the same as table sugar, which people have unfortunately begun to trust). Although it may seem like common sense, there is still debate over whether or not we can contribute our rising obesity rates and declining health to added sugars, specifically fructose.

Dr. Richard Johnson, professor of medicine at University of Colorado, is the author of the book The Sugar Fix which details the harmful effects of fructose. Dr. Joseph Mercola (mercola.com) had the opportunity to discuss the fructose issue in a 5-part interview here.

Research is continuing to set straight the relationship between fructose and our health. One study, published in the February 2010 issue of Cancer Epidemiology Biomarkers & Prevention, showed that people who drank two or more sodas per week had an 87 percent increase in pancreatic cancer risk. We expect more studies like these to follow. View summary here.

Want to know our stand? Fructose, when found in fruits, is also paired with antioxidants, which can decrease the harmful effects of fructose, according to Johnson. However, it is best to still limit fructose consumption to 25g per day (scroll down on this link to see list of fructose in fruits). Added sugars would ideally be limited, if not eliminated, from the diet. High fructose corn syrup should absolutely be avoided whenever possible. Check your labels---ketchup, bread n' butter pickles, and salad dressings are likely culprits, along with the main one--soda! Try kombucha fermeted tea is you are looking for 'sweet and bubbly' :)  Stevia or dextrose are good choices, both of which contain 0 grams of fructose.

How have you been able to decrease fructose in your diet?  Please comment!