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What happens if I consume too much fructose?
What happens if I consume too much fructose?
Most of the carbohydrates we eat are made up of chains of glucose. When glucose enters the bloodstream, the body releases insulin to help regulate it. Fructose, on the other hand, is processed in the liver. To greatly simplify the situation: When too much fructose enters the liver, the liver can't process it all fast enough for the body to use as sugar. Instead, it starts making fats from the fructose and sending them off into the bloodstream as triglycerides.Why is this bad?
This is potentially bad for at least three reasons:- High blood triglycerides are a risk factor for heart disease.
- Fructose ends up circumventing the normal appetite signaling system, so appetite-regulating hormones aren't triggered--and you're left feeling unsatisfied. This is probably at least part of the reason why excess fructose consumption is associated with weight gain.
- There is growing evidence that excess fructose consumption may facilitate insulin resistance, and eventually type 2 diabetes. However, some of this effect may be from chemicals in soda which reacts with the high fructose corn syrup.
What are the major sources of fructose?
Fruits and vegetables have relatively small, "normal" amounts of fructose that most bodies can handle quite well. The problem comes with added sugars in the modern diet, the volume of which has grown rapidly in recent decades. The blame has often been pinned to high fructose corn syrup (HFCS), which is made up of 55% fructose and 45% glucose. However, sucrose is half fructose and half glucose. So, HFCS actually doesn't have a whole lot more fructose than "regular" sugar, gram for gram.Thursday, December 23, 2010
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