Getting Too Much Fructose?

Getting Too Much Fructose?

Getting fructed? Webster’s says that edgy-sounding word simply means, “bearing fruit.” It could also stand for participating in the Finnish-Russian University Cooperation in Telecommunication or FRUCT. Here’s one more definition: Getting way too much added fructose in your diet!

A study published in the Journal of Clinical Investigation explains how consuming added fructose in large amounts, like from sodas loaded with high fructose corn syrup (HFCS), can trigger insulin resistance. Seems added fructose overwhelms your liver and triggers production of a carbohydrate-responsive protein that keeps your body from responding normally to insulin. That can lead to metabolic syndrome, prediabetes and diabetes and ramp up your risk for high blood pressure, depression, heart disease, cancer, even brain damage.

The most common sources of added fructose and HFCS are:

  • Condiments like catsup and sweet relish, some low-fat salad dressings, even flavored mustards. It’s also in some vinegars.
  • Sweetened, frosted breakfast cereals. Read the labels to see which ones dish up the most.
  • Breads—as surprising as it sounds, some sourdough, even 100 percent whole wheat! And many crackers, some ritzy, some plain, and breakfast treats. Again, you gotta read the labels!

The smart move: Get your sweet treats from 2 to 4 servings of real fruits daily; the fiber slows absorption of the sugar—much healthier. (Walnuts, almonds and peanuts also slow absorption of the sugar from your gut.) You’ll also be getting a good supply of nutrients, like vitamins A, C and B, plus potassium, calcium, phosphorus and magnesium (apples) and selenium and vitamins E and K (mangoes).

Medically reviewed in November 2018.

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