It is true that fructose is less likely to fluctuate blood sugar levels after its ingestion than glucose or the “regular” white sugar sucrose. This is due to its low Glycemic Index (GI), it is only 20. To compare, the GI of glucose is 100, while sucrose has a GI of 70.
The caloric content of fructose is the same as that of all other simple sugars, so it provides one gram 4 kcal.
However, it is around 1,7 times sweeter than sucrose and consequently less of it can be added to the product to obtain the same effect. Manufacturers are trying to convince us that in this way we can reduce the amount of calories consumed. Unfortunately, this is not entirely true as fructose is unlike glucose it does not inhibit the secretion of ghrelin, or the hunger hormone. It also does not affect secretion of leptinwhich is related to the feeling of satiety. For these reasons, we will constantly feel hungry and we can eat more and more, and this will certainly not reduce the amount of energy consumed.
Therefore, products containing fructose (e.g. as a component of sucrose) are associated with the increase in the number of obese people and people struggling with diseases related to overweight and obesity in the last several dozen years. Of course, the amounts of fructose in fruit or honey do not have negative health effects, quite the contrary. Be careful when consuming at a level that exceeds the body’s ability to metabolize it, and such a situation may occur with too much fructose added as a sweetener to food products.
Fructose in food products
Fructose is a simple sugar that occurs naturally in fruit, flower nectar, honey, and to a lesser extent in vegetables.
Apart from very good technological properties and a fairly high level of fructose sweetness, the producers were not indifferent. We often unknowingly consume large amounts of it by drinking fruit, milk or alcohol drinks. Sometimes it is “smuggled” as “naturally occurring sugars in fruit ”for juices declaring on the packaging that they are 100% sugar-free.
Fructose is also used in the production of jellies, preserves, desserts, fruit and vegetable preserves and ice cream. We can also find it in confectionery and chocolates.
Glucose-fructose syrup
It is obtained mainly from maize which has undergone subsequent technological processes. It contains approximately 55% fructose, 42% glucose and 3% a mixture of other sugars. It has the form of a colorless liquid with low viscosity. In addition, it does not crystallize, therefore it is easy to store and transport. The low price of receiving it is also important.
All this means that we can find it in the composition of many products – from drinks to bread. However, he is credited with many adverse health consequences. Including increases the appetite, and hence predisposes to quick weight gain. Moreover, it may contribute to the occurrence of type 2 diabetes and increase the level of “bad” LDL cholesterol and triglycerides.
Fructose intolerance
Not everyone can afford to consume large amounts of fructose due to intolerance. It manifests itself in a similar way to lactose intolerance. The consumed sugar is not absorbed in the small intestine and passes into the large intestine in an undigested form, where it is fermented, causing flatulence, abdominal pain and diarrhea.
The fructose tolerance threshold is an individual feature, which means that in some people with intolerance, as little as 1 g of consumed fructose may cause symptoms, and in others, they may appear only after consuming a dozen or so grams. Such people should limit their consumption of pure fructose, fruit, white and cane sugar, honey, maple syrup, invert sugar and corn syrup.