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Is Fructose More Dangerous Than Granulated Sugar?

Fructose sounds healthy and natural – but is heavily criticized. Because more and more experts are calling fructose the biggest villain in the sugar family.

More dangerous than granulated sugar?

Fructose is naturally found in fruit, vegetables, and honey – but artificially produced fructose also ends up on many people’s plates every day, for example in ice cream or soft drinks. Crystal sugar also consists of half fructose.

While fructose used to be explicitly recommended for diabetics because it doesn’t cause insulin levels to rise as quickly, the good reputation has since disappeared: fructose is considered one of the most dangerous sugars of all. Those who consume too much fructose risk fatty liver, type 2 diabetes, high blood pressure, and obesity, among other things.

“Fructose can lead to a metabolic meltdown,” explains Dr. Detlef Pape, who, like many other experts, identified sugar as one of the main reasons for the increasing obesity worldwide.

Does fructose make you sick and fat?

“It is converted directly into fat in the liver, which then returns to the bloodstream and is stored in the fat deposits.” While our body uses glucose (grape sugar) as a source of energy, fructose causes inflammatory processes and can make us sick and fat. Above all, the particularly harmful visceral fat (internal abdominal fat) is promoted.

“Our body is simply not made for the amounts of fructose that we consume today,” says Pape. And the overconsumption is not due to the fact that so much fruit is eaten. Artificially produced fructose is a billion-dollar business. Soft drinks, ice cream, yogurts, and ready meals, for example, are sweetened with cheap and extremely sweet syrup.

“Especially the drinks are a problem for the figure,” says Pape. “Liquids don’t fill you up, and you simply consume drinks on the side without counting them in the calorie balance.”

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Healthy Fruit? How Much Fructose Should You Consume Each Day?

Fructose: friend or foe? The natural sweetener has long been considered particularly healthy. But where is fructose really in and what makes it so harmful?

What is fructose and what is it?

Some drinks, for example, contain up to 40 grams of fructose per liter. Even a low-sugar yogurt can contain 15 grams of fructose. These are foods that contain a lot of fructose:
Fruit: apples, pears, mangoes, grapes, all dried fruits, cherries, canned fruits, fruit compotes
Beverages: fruit juices, lemonades, instant ice tea, other soft drinks
Confectionery/sweeteners: honey, pear syrup, applesauce, agave syrup, jam, jelly, ice cream, table sugar
Other: muesli, muesli/energy bars, fruit yoghurt

How much fructose is healthy?

Fructose itself has a positive image. But our digestion is not made for processing too much fructose. About every third person cannot tolerate more than 25 grams of fructose per day or suffers from fructose intolerance with stomach and intestinal problems. If you don’t tolerate fructose well, you shouldn’t do without fruit completely. There are many health-promoting ingredients in fruits

Five times a day vegetables and fruit are healthy, a portion of them in the form of juice. A study from 2020 showed that increased fruit consumption in particular promotes the diversity of the intestinal flora. So fruits do not harm the intestines despite the fructose content. Further intake of added fructose should be limited as much as possible. An intake of more than 35 grams per meal is considered questionable.

When shopping, generally pay attention to whether fructose, fructose or fructose-glucose syrup is on the list of ingredients. Fruit juices should only be drunk in moderation, a maximum of one glass per day

Symptoms of fructose overconsumption

Symptoms of fructose intolerance or excessive consumption of fructose include diarrhoea, insomnia, flatulence, constipation, abdominal pain, nausea, headache, tiredness or even dizziness and mood swings.

What many health-conscious people often do not know: Excessive consumption of fructose can damage the intestinal flora, which causes stomach pain and diarrhea. Especially with foods that are sweetened with industrially produced fructose, the intestinal flora changes in a negative way and loses its healthy balance. In addition, high amounts of fructose can increase uric acid levels, which in turn can lead to gout if crystallization occurs in the joints

As early as 2011, the European Food Safety Authority (EFSA) pointed out other possible metabolic disorders, which can promote lipid metabolism disorders, insulin resistance (diabetes type II) and obesity if too much fructose is consumed. Excessive intake of fructose can also lead to fatty liver

Does fructose make foods healthier?

Fructose is the natural sweetener in food. Of course, the food manufacturers benefit from this, because fructose or fructose syrup is also often used in food production instead of granulated sugar.

Fructose is much cheaper to produce and has a ten to twenty percent higher sweetening power than conventional sugar. Fructose also masks the unpleasant taste of sweeteners and enhances the fruity aroma in foods. Descriptions on the packaging such as “less sweet”, “less sugar” or “fruity sweetness” often indicate a high fructose content.

So that your health does not have to suffer, you should take a few measures:
Reduce your household sugar
Eliminate finished products with fructose from your diet
Drink fruit juice sparingly
Honey only in small amounts
Dried fruits only in small quantities
Get inspired by sugar-free recipes

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Food

Fat From Fruit: Fructose Really is That Unhealthy

High nutritional value and sweet taste: Fruit, freshly squeezed juices, dried fruit and smoothies are considered healthy and not fattening. But the fructose in it can be treacherous.

How healthy is fruit and how important is it for nutrition?

The German Society for Nutrition (DGE) advises eating two portions of fruit a day (1 portion = 125 grams of fruit). On the one hand, fruit contains less fructose than industrially sweetened products such as lemonades. Fresh or frozen fruit in particular is particularly rich in nutrients.

On the other hand, fruit is very rich in vitamins (B vitamins, vitamin C, carotenes), trace elements, secondary plant substances and minerals such as potassium or magnesium, which are essential for a healthy body. The dietary fibers contained in the fruit support digestion and can reduce the risk of dyslipidemia. Fruit therefore provides a lot of nutrients and, with a few exceptions, has comparatively few calories. Fruit is part of a healthy diet.

Unfortunately, the well-known smoothies that can be bought in almost every supermarket cannot replace fruit. They are composed quite differently – it is worth taking a look at the list of ingredients. They usually contain large amounts of juice or fruit juice concentrates, pulp or pureed fruit. Since smoothies almost exclusively use peeled fruit, they contain less fiber, vitamins or phytochemicals than fresh, whole fruit. Because many important nutrients are in and directly under the shell.

When can fruit make you fat?

Research into the effect fruit has on weight when a person eats a lot of fruit has shown that people who eat more fresh fruit are more likely to maintain their weight or even lose it. Eating fruit can also help people who are overweight to lose weight. So if you eat more fruit, you’re probably consuming fewer calories a day, especially if you replace a high-calorie meal with fresh fruit.

In summary, the study shows that eating fruit every day contributes to maintaining a healthy weight, but at most to a mild extent. The study results also confirm the recommendation of the DGE – two portions of fruit a day are recommended.

On the other hand, certain fruits can still make you fat in larger quantities. Different types of fruit contain very different amounts of calories and fructose. For example, there are 160 calories in 100 grams each of avocados. Bananas contain 89 calories and the frontrunner here are dates, which contain 282 calories per 100 grams. would you have guessed that? Low-calorie fruits, on the other hand, are:
Gooseberries (24 calories in 100 grams)
Strawberries (32 calories in 100 grams)
Grapefruit (32 calories in 100 grams)
Honeydew melon (36 calories in 100 grams)
Lime (30 calories in 100 grams)
Peach (39 calories in 100 grams)

How harmful is fructose?

Fructose occurs naturally in fruits and vegetables and is used as a sweetener in processed foods. Fruit sugar (fructose) affects our health insofar as regular consumption of a lot of fructose increases the amount of cholesterol particles in the blood significantly. In addition, as a result of high fructose consumption, the body’s cells react less sensitively to insulin, which means that the cells absorb less glucose, which in turn leads to an increase in blood sugar levels. In the long term, this can lead to diabetes.

But that’s not all: If large amounts of fructose have to be broken down, this indirectly increases blood pressure and can cause a slight inflammation in the vascular system – risk factors for heart attacks and strokes.

Researchers at Yale University in the United States found out using magnetic resonance imaging of the brain that fructose does not fill us up and the desire to eat remains. Equally unpleasant: fructose stimulates fat storage and is converted directly into fat. It is therefore quite possible to gain weight from fruit.

How do you identify processed fructose in products?

Many companies cheat when it comes to the sugar information on their products. Fructose is also not clearly recognizable on many food packaging. On the list of ingredients for foods, you can find fructose under the following names, for example:
fruit sugar/fructose
fructose syrup
Fructose-Glucose Syrup
glucose-fructose syrup
You will find a significant amount of fructose, especially in dried fruit and fruit juices. Honey and fruit sweeteners are also rich in fructose. Unfortunately, you will not find out exactly how much of it is contained in the food, because fructose does not have to be shown separately in the nutritional labeling. It falls under the indication “sugar”.

By the way: Even the label “sugar-free” or “sugar-free” can be misleading – the alternative sweeteners are often unhealthier than real (fruit) sugar.

Healthy sweetening alternatives

Sugar in any form can therefore be quite unhealthy. Especially the foods in which you don’t expect any sugar at all. If the consumption accumulates here, abdominal fat or certain symptoms of illness are the result. If you want to protect yourself from this, you should cook for yourself more often and use fewer ready-made products. On the other hand, sweetening alternatives in reasonable quantities are a good way to enjoy sweetness and stay healthy at the same time:
honey
agave syrup
maple syrup
erythritol
Stevia
sugar beet syrup
Conclusion: Pay attention to the right amount of your (fruit) sugar consumption. Anyone who eats a healthy diet and regularly eats different types of fruit will suffer less damage and instead benefit from the numerous nutrients and thus positive effects of fruit.

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Fructose Intolerance: How To Recognize The First Symptoms – and What You Can Do

Fructose is found in fruits and vegetables, but it’s not always healthy for you. Fructose intolerance can lead to unpleasant symptoms. How can you treat these?

Do you like to eat fruit and vegetables and drink fruit juices? But do you often suffer from flatulence, abdominal pain, nausea or diarrhea afterwards? Then a so-called fructose intolerance or fructose intolerance could be the reason. Even if you don’t see it at first glance in the products, most foods contain more sugar than we would like. Fructose is found in numerous foods and at first glance an intolerance is not so easy to identify. Fructose intolerance is now affecting more and more people, with almost 40 percent of the western population now suffering from it.

What is fructose anyway?

Fruit sugar, also known as fructose/fructose, is found in numerous foods. It usually gives them their sweetness and is mainly found in fruit, fruit juices, jam, honey, some syrups and numerous finished products, but fructose is also found in table sugar, lemonade and sweets. It is absorbed in the small intestine via transport proteins and then reaches the liver via the bloodstream. Fructose provides no directly available energy and has no effect on insulin levels. However, our body is not at all dependent on fructose in terms of nutrition, which is why the human metabolism is overwhelmed by large quantities, only 25 to 50 grams can be used without any problems. The excess amount is always directed into the large intestine and can cause flatulence and abdominal pain there, even in healthy people. Fructose comes in different forms. Once in free form as a simple sugar (monosaccharide) in food, i.e. in fruit, vegetables, fruit juices and honey. Here it consists of a single sugar molecule. The simple sugars also include glucose, fructose and mucilage, but monosaccharides are also found in industrially manufactured drinks, sweets and finished products.

There is also fructose as a double sugar (disaccaride), with fructose together with glucose forming the usual household sugar, which is used very frequently and is contained in numerous foods and drinks. Disaccarides consist of two simple sugar molecules, including lactose, cane and beet sugar or malt sugar (maltose). This occurs when grain germinates and is contained in pasta, potatoes and beer, among other things.

Fructose also occurs as multiple sugars (polysaccharides). This consists of many fructose molecules firmly connected to one another, at least ten simple sugar molecules, such as inulin or the levan type, which is also found in small amounts in local vegetables such as asparagus, leeks, garlic or onions. Polysaccharides also include starch, dextrins, glycogen or roughage.

What is fructose intolerance?

There is talk of a food intolerance when, for example, fructose is simply not well tolerated. On the other hand, one speaks of an intolerance when the body cannot break down a certain substance properly because it lacks the necessary enzyme. Fructose intolerance is more widespread than intolerance. The intestines can only absorb limited amounts of fructose, but can metabolize it normally, and an enzyme deficiency can also play a role here. A disease is present when the body cannot process unusually small amounts (less than 25 grams) of fructose in the small intestine or when no fructose can be metabolized at all. Doctors also speak of a “hereditary fructose intolerance”.

In the mucous membrane of the small intestine there are small transport proteins (so-called GLUT) through which the nutrients from the interior of the intestine get into the blood. Fructose is also transported in this way, but the transport proteins can only absorb a limited amount of fructose. How much the body can ultimately transport is very individual. If the transport limit is reached, fructose enters the large intestine undigested. The bacteria that live there use them as energy suppliers and break down the sugar. This produces gases and short-chain fatty acids, which can trigger typical symptoms such as abdominal pain, flatulence or diarrhea. Some of the gases are also absorbed into the blood and exhaled through the lungs. A so-called breath test can measure the increase in the concentration of the gas in the breath and thus provide a possible diagnosis of fructose intolerance.

Another cause of fructose intolerance, in addition to a transport limit of the GLUTs, can also be too fast digestion, i.e. the chyme passes through the small intestine too quickly. There may also be too few transport proteins present or they may only be able to perform to a limited extent by nature. Gastrointestinal infections or even a chronic inflammatory bowel disease that attacks the intestinal wall, such as Crohn’s disease, can also trigger intolerance to fructose. Fructose intolerance is not curable, but by changing your diet, those affected can lead a largely symptom-free life.

Symptoms of fructose intolerance

In addition to abdominal pain, flatulence and diarrhea, other symptoms can occur that indicate fructose intolerance. However, a doctor should be consulted for final clarification. First, the symptoms of fructose intolerance depend on whether the condition is congenital or acquired. As already mentioned, congenital and inherited fructose intolerance is also called hereditary fructose intolerance and is rather rare. This type of intolerance is caused by a genetic enzyme defect that leads to an intolerance to foods containing fructose and sucrose. If left untreated, this defect can initially lead to hypoglycaemia, later to liver, eye and kidney damage. The hereditary fructose intolerance shows up early on, because the smallest traces of fructose are found in breast milk or in the follow-on milk powder. In addition to nausea and vomiting, headaches and concentration problems often occur, coagulation disorders and hypoglycaemia are further consequences of the innate intolerance. Feeling weak, sweating, dizziness, or seizures and fainting are also symptoms. Fructose should definitely be avoided here. Early detection of the chronic disease in combination with a fructose-free diet can alleviate the course.

There is also the so-called fructose malabsorption, the acquired fructose intolerance. This is a disorder of the glucose transporter GLUT 5, which disrupts the absorption of fructose in the small intestine and causes the sugar to reach the large intestine, where it is broken down by bacteria. A feeling of fullness, bloating and abdominal pain, especially in the lower abdomen, which escalate to cramps, can be the first signs of fructose malabsorption. In addition to audible stomach noises and nausea, diarrhea and/or a changed, mushy or slimy stool can also indicate an intolerance. Constipation, heartburn, acid regurgitation or even extreme tiredness, especially after eating, can also indicate an intolerance. A nutrient deficiency can also be a consequence of acquired fructose intolerance, since zinc or folic acid, for example, cannot be properly absorbed. This can lead to other symptoms such as hair loss, anemia or headaches. In addition to fructose intolerance, milk sugar intolerance (lactose intolerance) often develops. Furthermore, a fructose intolerance can probably even affect the psyche, here scientists suspect that the deficiency cannot produce enough serotonin, which can contribute to the development of depression, among other things.

In general, it can be said that the symptoms of fructose intolerance mainly occur when large amounts of fructose have been consumed. When exactly the symptoms appear and how long they last varies from person to person. They are usually intensified by an unfavorable composition of food, for example if the food contains a lot of fructose but little protein and fat. In general, it can be recommended to consume fructose together with glucose and to ensure a sensible intake, but here too there are no specific limit values ​​for the intake of fructose in the event of fructose malabsorption.

What you can do about fructose intolerance

If you think you might have fructose intolerance, you should first consult your family doctor. They can carry out initial tests or refer you to specialists. There are several ways to diagnose fructose intolerance.

First, the medical history and the type of symptoms, their intensity and duration are queried. Another aspect is asking about nutrition and the daily menu. A physical examination is then carried out, the abdomen is palpated and listened to in order to be able to exclude unusual noises. This is often followed by a blood test and a fructose intolerance test, also known as the H2 breath test. The hydrogen breath test can be used to check whether the consumed fructose has reached the large intestine. Hydrogen is produced when the fructose is broken down by the bacteria in the large intestine. These tiny molecules then enter the blood and are exhaled through the lungs, which is why the hydrogen content in the breath can be determined. First, the doctor measures the basal value (initial value) for the hydrogen in the breathing air. To do this, you have to blow hard into a measuring device. A glass of water containing 25 grams of dissolved fructose is then drunk. Over the next two hours, the doctor measures the hydrogen content in the breath at regular intervals and records the values ​​and symptoms. If the value rises to more than 20 ppm above the initial value once or twice in a row, this indicates a fructose intolerance. However, there is an exception here, as some people do not emit any hydrogen at all. In these people, the bacteria in the large intestine do not produce hydrogen when they break down sugar and the hydrogen breath test is negative, even though they are fructose intolerant. For clear clarification of this there is the so-called methane test, which measures methane in the breathing air, since in some people the intestinal bacteria do not convert fructose into hydrogen but into methane gas.

In order to get the most meaningful test result possible, you should not eat flatulent or sweet foods 24 hours before the test and only drink water, do not smoke, do not chew gum and do not exercise 12 hours before the test. The tests usually take place in the early morning. There are now also fructose intolerance tests that you can take at home, but you should note that these are hardly meaningful and the test samples usually cannot be stored properly.

Conclusion

Even if fructose intolerance is more common than you think, you should generally pay attention to a conscious and healthy diet. Fructose is not only contained in many finished products, the rather unhealthy compounds are often also found in diabetic or light products, where fructose is often used as a sweetener, which is why special attention should be paid here.

Even if a fructose intolerance is not behind every feeling of fullness or bloating, a doctor should be consulted quickly if symptoms are frequent and intense, because if a fructose intolerance is noticed too late, it can have far-reaching consequences. Since the intensity of the symptoms is different for everyone, not every patient with fructose intolerance develops all symptoms. A permanent diet free of fruit or fructose is only recommended in the case of hereditary fructose intolerance. In the case of an acquired fructose intolerance, those affected are advised to avoid fructose for a while. After a phase of fructose and sorbitol-free food, you can start again with small amounts to find out whether and which food is tolerated without symptoms. There are now numerous lists of foods and products that contain fructose and fructans.

About 20 percent of people with fructose intolerance also have lactose intolerance. It is important to pay close attention to this, because the typical symptoms of both diseases can be similar and should be clarified by a doctor. Nutritional advice is often useful here, where an individual menu can be worked out together with the patient. Often a minimal change can bring a big success. When shopping, the list of ingredients should always be checked, as even the smallest amounts of sugar substitutes can promote intolerance. There are also over-the-counter products for people* with an acquired fructose intolerance, which convert fructose into more easily digestible components and can have a supportive effect even with a slight intolerance.

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Fructose: What You Need to Know About Fructose

Fructose is also called fruit sugar. It is a natural sugar that is mainly found in fruit, vegetables and honey. But the image of the supposedly healthy fructose has been crumbling for some time. You can find out what’s going on here.

For a long time, fructose was considered a healthy alternative to conventional household sugar. Since fructose is metabolized independently of insulin, it was assumed that it is particularly suitable for diabetics. The Federal Institute for Risk Assessment has been warning against this widespread opinion for several years.

And otherwise, fructose has a better reputation than is actually appropriate. Here you can find out what fructose is, what effects it has on the body and what you should pay attention to when consuming it.

Fructose is not just fructose

Fruit, vegetables and honey naturally contain fructose. They also provide important vitamins
The situation is different with industrially produced fructose. Ordinary household sugar consists of 50% fructose and 50% glucose (i.e. grape sugar). While glucose is metabolized quickly, fructose takes a while to be used for energy production.

Fructose in finished products is often advertised as a “natural sweetness” and is therefore quickly considered “healthy”. In fact, fructose is particularly popular because it’s sweeter than regular sugar, cheaper, and works as a flavor enhancer. The simple sugar is often found in chocolate, pastries and lemonades. But also in pre-cooked pasta or pizza

The body does not depend on fructose. While he can metabolize the fructose from natural sources well, he is often overwhelmed with the amounts from finished products. The consumer center recommends no more than 25 grams of fructose per day

Fructose: This is how fructose affects our health

Exceeding the recommended daily allowance for fructose is a no-brainer. Already one
This
Fructose enters the bloodstream via the small intestine. However, if you eat a large portion of fructose or suffer from fructose intolerance, larger amounts of fructose can reach the large intestine. There they ensure that more gases and acids are formed. This can cause bloating with diarrhea and abdominal pain
One
The metabolic syndrome is mentioned in the same context. A study by the European Food Safety Authority from 2011 found that the consumption of fructose increases insulin resistance, lipid metabolism disorders, which in turn affect the liver
Because fructose doesn’t affect insulin levels that much, the brain doesn’t get the information that the body is full. This makes it easy for you to take in more food than you need. Sweets encourage us to “want more” and to reach for these foods more often. In addition, fructose should
It is also suspected that fructose has a negative effect on uric acid levels and can therefore promote diseases such as gout.
According to one

Fructose: You should pay attention to this

The common wisdom also applies to fructose: “The dose makes the poison.” You should still eat a sufficient amount of seasonal fruit and vegetables every day

As a rule of thumb, five servings per day are recommended. Since vegetables generally contain less sugar than fruit, the DGE (German Society for Nutrition) recommends covering three of the portions with vegetables. A smoothie or a self-pressed juice would fully replace a portion. So that the drinks don’t get too sweet, it’s best to mix fruit and vegetables here too, for example in a green smoothie

It only becomes critical if you also consume a lot of fructose. This is particularly found in finished products, but also in supposedly healthy fitness bars or wellness drinks.

If you make sure you eat only fresh, unprocessed foods, you don’t need to worry about too much fructose.

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