More Dangers From Fructose

By That kiwi guy - Own work, CC BY-SA 3.0, https://commons.wikimedia.org/w/index.php?curid=32395910

Whatever we want to say about glucose consumption, it is still better than consuming fructose, as yet another animal study makes clear; abstract:

Overconsumption of high-fat diet (HFD) and sugar-sweetened beverages are risk factors for developing obesity, insulin resistance, and fatty liver disease. Here we have dissected mechanisms underlying this association using mice fed either chow or HFD with or without fructose- or glucose-supplemented water. In chow-fed mice, there was no major physiological difference between fructose and glucose supplementation. On the other hand, mice on HFD supplemented with fructose developed more pronounced obesity, glucose intolerance, and hepatomegaly as compared to glucose-supplemented HFD mice, despite similar caloric intake. Fructose and glucose supplementation also had distinct effects on expression of the lipogenic transcription factors ChREBP and SREBP1c. While both sugars increased ChREBP-β, fructose supplementation uniquely increased SREBP1c and downstream fatty acid synthesis genes, resulting in reduced liver insulin signaling. In contrast, glucose enhanced total ChREBP expression and triglyceride synthesis but was associated with improved hepatic insulin signaling. Metabolomic and RNA sequence analysis confirmed dichotomous effects of fructose and glucose supplementation on liver metabolism in spite of inducing similar hepatic lipid accumulation. Ketohexokinase, the first enzyme of fructose metabolism, was increased in fructose-fed mice and in obese humans with steatohepatitis. Knockdown of ketohexokinase in liver improved hepatic steatosis and glucose tolerance in fructose-supplemented mice. Thus, fructose is a component of dietary sugar that is distinctively associated with poor metabolic outcomes, whereas increased glucose intake may be protective.

While glucose increased triglycerides, it at least seemed somewhat protective with respect to certain metabolic syndrome phenotypes, while fructose consumption was simply devastating.

Yet Another Problem For Fructose

Study on exercise recovery.  Conclusion of abstract:

CONCLUSIONS:

Mixed meals containing fat, protein, and either fructose or glucose elicit similar repletion of IMCLs and muscle glycogen. Under such conditions, fructose lowers whole-body glycogen synthesis and impairs subsequent exercise performance, presumably because of lower hepatic glycogen stores. This trial was registered at clinicaltrials.gov as NCT01866215.

Therefore, by interfering with glycogen synthesis, fructose "impairs subsequent exercise performance" - something that both professional athletes and the amateur person trying to keep in shape want to avoid at all costs.

Avoid exogenous fructose (that is, fructose not naturally found in healthy food like fruit) as much as possible.

Why is sugar bad for you

I just found this great webpage with simple explanations of why sugar (50% glucose, 50% fructose) is bad for you. The information is unfortunately unknown to most practicing clinicians and to our medical students. This is why medical students and faculty still feast on this:
 





Educate yourself, do not rely on your doctor!

Dried Fruit And Nuts For Type 2 Diabetes

Figure 1

Role of nutrients from nuts and dried fruits in glucose and insulin metabolism, and cellular and molecular mechanisms related to T2D/IR. CHO, carbohydrate; CMF, cellular membrane fluidity; GI, glycaemic index; IR, insulin resistance; MUFA, monounsaturated fatty acid; PUFA, polyunsaturated fatty acid; T2D, type 2 diabetes. http://www.mdpi.com/2072-6643/9/7/673/htm (Figure from the open access paper)

Of course, diabetics need to follow the instructions of their physicians; however, we present this article for readers' interest.  It suggests that eating nuts and dried fruit (DF) can be beneficial for diabetics; some of the possible mechanisms are outlined in the figure (above) from the paper.  The fiber and relatively low glycemic index, healthy fats, minerals, and various bioactive compounds alter gene expression, microRNAs (RNA that control gene expression), and microbiota and so helpfully "modulate glucose and insulin metabolism." From the conclusion:

Undoubtedly, the specific composition of nuts and dried fruits means that they can be used to efficiently counteract metabolic diseases such as type 2 diabetes. Their unique profile of macronutrients, micronutrients and other bioactive compounds may explain the beneficial effects observed in clinical and epidemiological studies. However, the exact mechanisms by which they modulate glucose and insulin metabolism and influence T2D have yet to be fully discovered. They contain fiber, fat, minerals and other bioactive molecules that modulate several gene mechanisms at the cellular and molecular level. This may explain some of their beneficial effects. However, further basic and translational research is needed in order to extend their positive health benefits and to find novel mechanisms and targets to explain their contribution to the management of type 2 diabetes.

What about the sugars in the dried fruit?  The authors claim:

Carbohydrate Content—Glycaemic Index of Nuts and Dried Fruits

It should be noted that nuts are relatively low in CHO (approximately 15% of the total energy) whereas DFs have a high amount of CHO (60–80%). Nuts have a low glycaemic index and therefore increase the blood glucose level less and require less insulin secretion, thus favoring the control of T2D. However, because DFs are high in carbohydrates and fiber, their specific GI has been the object of considerable study. The GI of raisins was first evaluated in three heterogeneous groups of subjects (aerobically trained, sedentary or pre-diabetic) and was described between 49 and 69, therefore corresponding to the low-to-moderate GI foods [110]. However, later studies have reported that raisins are in the low GI category in healthy subjects (a GI of 49.4 and an insulinemic index of 47.1) [15]. This suggests a favorable postprandial glucose and insulin response [112], that could be explained by the high proportion of fructose that DFs contain.

Overall, the inclusion of both nuts and DFs in a balanced diet may reduce the overall glycaemic index of the diet, with benefits to glycaemic and insulinemic control in both healthy and T2D subjects.

Fructose of course can cause problems but when combined with the high fiber in the dried fruits that is obviated.

Fructose

I have already written about the damage that fructose unleashes on our health; however, talking about it never seems enough - even some medical doctors are ignorant about the issue.

Here is one brief video by Dr. Michael Greger on the same, topic as well as his most recent post
How Much Added Sugar is Too Much?

Obesity

Here is a good article on how we grew huge:
Diet And Weight: We Had It All wrong.
 
I was interested in this paragraph:
 
"Questionable science, the Dietary Guidelines for Americans (put out by the US Departments of Agriculture and Health and Human Services), public health services and the FDA, bodies that exist to protect our health, have led the public in the wrong direction." 

 I hope that the sequel of the article explains the real culprits for the oversizing of America (how about the dietary FRUCTOSE that is metabolized to FAT)?

Rats and Colon Cancer

A study shows that dietary risk factors thought to contribute to colon cancer in humans induce early stage colonic lesions in rats.

Epidemiological studies have demonstrated clear associations between specific dietary and environmental risk factors and incidence of colorectal cancer, but the mechanisms responsible for these associations are not known. An animal model could facilitate such an understanding.

Both genotoxic and nongenotoxic carcinogens induce aberrant crypt foci (ACF) in the colons of F344 rats. F344 rats were provided with diets that contained putative risk factors for CRC: low calcium and low vitamin D, high iron, high fructose, and decreased light (UV) exposure or a control diet for 14 wk. The rats were then assessed with biochemical measures and by topological examination for evidence of colon abnormalities. Circulating ionized calcium was decreased from 2.85 to 1.69 mmol/L, and ACF were increased from 0.7 to 13.6 lesions/colon (both P < 0.001).

Rats exposed to the multiple environmental conditions associated with colon cancer, developed ACF similar to the heterogeneous or ill-defined ACF in the human colon. Heterogeneous ACF are the type most frequently seen in humans, and are also seen in rats shortly after exposure to the non-genotoxic colon carcinogen, dextran sulfate sodium. The rodent model could be used to assess the pathways from diet and environment to colon cancer and to provide guidance for clinical studies.

Consider carefully the results with "high fructose" - do we really need high fructose corn syrup in our diets? Also, the "high iron" is another warning shot about red meat.

Fructose - Your Foe

We all know that sugar is bad for us. This is why the World Health Organization recommends us to limit our sugar (sucrose) intake to six teaspoons a day. But did you know that fructose, one of the individual types of sugar, is toxic for you? You may not be aware that you consume fructose every day. It is present in regular sugar “sucrose” (composed by glucose and fructose at a ratio of 1:1); however, its main source in the diet is the omnipresent high fructose corn syrup. This “syrup” is added to almost everything: from soft drinks, candy, bread, to tomato soup and ketchup. It is even in some potato and macaroni salads in the neighborhood deli. The fruit juices also contain considerable levels of fructose.
 
Whereas the sugar glucose is used as an energy source by every single cell in the body, fructose is not. Be aware, however, that excess of glucose intake could be converted into fructose in the body. Unlike glucose, fructose can be utilized only by liver cells, where fructose processing results in increased levels of the toxic uric acid and fat. Thus, excess of fructose intake from the diet results in excess fat in the liver (and “fatty liver” disease) and excess fat circulating in the blood. The increased fat in the blood accumulates in the body, and leads to obesity, cardiovascular (heart) diseases, and type 2 diabetes. In fact, fructose is the main culprit for metabolic syndrome, the condition in which high blood pressure, high blood sugar, excess body fat around the waist, and high cholesterol levels co-occur.


Actionable

• Read the ingredients of each food product in your refrigerator and pantry. If “high fructose corn syrup” is one of the ingredients, discard the product. Stop buying such products.

• Stop drinking soft drinks and fruit juices. Instead, eat fruit and drink water.

• Do not allow your children to drink anything else but water and plain milk.

• Laugh with this Coca Cola video. Coca Cola is one of the companies that have drowned us in drinks with high fructose corn syrup and sugar.

• Next time you want to eat out, think twice: do you know what is in your meal? The only way to be sure is to cook it yourself. Learn how to cook with these affordable recipes from the free Good and Cheap cookbook.

• If you do eat out and you are served in a plate larger than 9 inches in diameter, chances are that there is too much food. Eat only half of the meal and take the other half home.

Why I Stopped Drinking Orange Juice

After getting blood work results with just-at-the-borderline readings for some parameters, I revamped my diet. One change was eliminating my daily full glass of orange juice in the morning, which at the time felt like a big sacrifice, since I was an orange juice fan, and had been drinking one glass per morning since childhood. I also thought drinking orange juice was healthy.
 
I then read up on dietary sugar intake, especially fructose, which can be especially damaging. Fruit juice is high in sugar, including fructose; in addition, the juice does not contain the fiber of actual fruit, which slows down digestion and slows down the release of sugar into the blood.
 
Thus, orange juice is not good for you, and can be considered the equivalent of drinking soda.
 
What about vitamin C intake? How to replace the juice? I've increased my consumption of fruit and vegetables that have vitamin C (in its natural form, along with fiber), and also take part of a vitamin C tablet (the whole tablet has too much vitamin C, an excess compared to required dosages). The tablet can be dispensed with if you are eating sufficient foods enriched in vitamin C; if you have any question about whether your intake is sufficient, you can take one-half of a chewable vitamin C tablet for that day to be on the "safe side."
 
In summary, unless you have a legitimate reason why you need a quick sugar boost, such as correcting an episode of hypoglycemia in diabetics, drinking your sugar/carbs is not a good idea.