Too Much Sugar Is Bad, But Which Sugar Is Worse: Fructose Or Glucose?

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    Post Too Much Sugar Is Bad, But Which Sugar Is Worse: Fructose Or Glucose?

    Too Much Sugar Is Bad, But Which Sugar Is Worse: Fructose Or Glucose?

    ScienceDaily (Apr. 25, 2009) — In 2005, the average American consumed 64kg of added sugar, a sizeable proportion of which came through drinking soft drinks. Now, in a 10-week study, Peter Havel and colleagues, at the University of California at Davis, Davis, have provided evidence that human consumption of fructose-sweetened but not glucose-sweetened beverages can adversely affect both sensitivity to the hormone insulin and how the body handles fats, creating medical conditions that increase susceptibility to heart attack and stroke.

    In the study, overweight and obese individuals consumed glucose- or fructose-sweetened beverages that provided 25% of their energy requirements for 10 weeks. During this period, individuals in both groups put on about the same amount of weight, but only those consuming fructose-sweetened beverages exhibited an increase in intraabdominal fat.

    Further, only these individuals became less sensitive to the hormone insulin (which controls glucose levels in the blood) and showed signs of dyslipidemia (increased levels of fat-soluble molecules known as lipids in the blood).

    As discussed in an accompanying commentary by Susanna Hofmann and Matthias Tschöp, although these are signs of the metabolic syndrome, which increases an individual's risk of heart attack, the long-term affects of fructose over-consumption on susceptibility to heart attack remain unknown.

    Journal reference:
    1. Stanhope et al. Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans. Journal of Clinical Investigation, 2009; DOI: 10.1172/JCI37385

    Adapted from materials provided by Journal of Clinical Investigation, via EurekAlert!, a service of AAAS.

    article source

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    Interesting. Yet another reason to limit the intake of fruit as a source of carbs.
    Ron Paul 2012

    No gym for home, work out floor with 30, but is it for 20 like 30 lb when you no lift it to be for men, for 30 lbs instead? or half is 10 for 20 pounds?

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    Fruit generally isn't all that high in fructose - roughly half the sugar in fruit comes directly or indirectly from fructose (as sucrose, for example, which is broken down into a glucose and a fructose).

    For example, a medium apple has, according to fitday (which in turn gets data from the USDA) has 19.1g of carbohydrate, 3.3g of which come from soluble and insoluble fibre. Of the remaining 15.8g of carbohydrate, about half - just under 8g - comes from free or bound fructose.

    Contrast this with a 6.75 ounce juice box, which contains 24.4g of carbohydrate and virtually no fibre (0.2g).

    So a little kid knocking back a juice box is consuming about 12g of fructose and almost a hundred calories. Something tells me that kid would feel a lot more full after eating the apple, but we're told this is equivalent to a serving of fruit, right? Well, it's not. It's just liquid candy. It has the same sugar profile as a HFCS-sweetened soda pop, and the same calories, too. And they're very easy calories to consume - I've seen little kids who drink fruit juice all day. I haven't seen too many little kids eating half a dozen apples at a sitting!

    The moral of the story: eat fruit; don't drink it.
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    I'm not saying eliminate it, just to limit it to 1-2 pieces per day maybe.

    There was a point a few years ago where I WAS eating 6-7 apples per day as part of my diet because I didn't know any of that info
    Ron Paul 2012

    No gym for home, work out floor with 30, but is it for 20 like 30 lb when you no lift it to be for men, for 30 lbs instead? or half is 10 for 20 pounds?

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    Gotcha. Eat lower-sugar fruits such as berries. They're higher in fibre and antioxidants, and very flavorful as an added perk.
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    Don't have to tell me that, strawberries are in season right now are are freaking delicious. I've been routinely having 2lbs of them on Fridays as part of my refeeds
    Ron Paul 2012

    No gym for home, work out floor with 30, but is it for 20 like 30 lb when you no lift it to be for men, for 30 lbs instead? or half is 10 for 20 pounds?

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    Quote Originally Posted by danzik17 View Post
    I'm not saying eliminate it, just to limit it to 1-2 pieces per day maybe.

    There was a point a few years ago where I WAS eating 6-7 apples per day as part of my diet because I didn't know any of that info
    Is it really that bad though if you are eating those apples spread throughout the day? I doubt 10 or even 20g of carbs will screw up insulin levels or induce insulin resistance. Now, if you were consuming 4 apples in a sitting then there may be cause for concern.

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    It's not about the carbs, emitecaps, it's the fructose in particular. This isn't about insulin.
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    Quote Originally Posted by Built View Post
    Fruit generally isn't all that high in fructose - roughly half the sugar in fruit comes directly or indirectly from fructose (as sucrose, for example, which is broken down into a glucose and a fructose).

    For example, a medium apple has, according to fitday (which in turn gets data from the USDA) has 19.1g of carbohydrate, 3.3g of which come from soluble and insoluble fibre. Of the remaining 15.8g of carbohydrate, about half - just under 8g - comes from free or bound fructose.

    Contrast this with a 6.75 ounce juice box, which contains 24.4g of carbohydrate and virtually no fibre (0.2g).

    So a little kid knocking back a juice box is consuming about 12g of fructose and almost a hundred calories. Something tells me that kid would feel a lot more full after eating the apple, but we're told this is equivalent to a serving of fruit, right? Well, it's not. It's just liquid candy. It has the same sugar profile as a HFCS-sweetened soda pop, and the same calories, too. And they're very easy calories to consume - I've seen little kids who drink fruit juice all day. I haven't seen too many little kids eating half a dozen apples at a sitting!

    The moral of the story: eat fruit; don't drink it.

    Yeah I'm going to guess these drinks were sweetened with high fructose corn syrup.. not really the same as fruit.. since you have the fiber and what not and not such a big hit of fructose.

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    The juice I looked up was unsweetened.

    The sugar profile for fruit juice and for soda is virtually identical. HFCS55 - which has 55% fructose, 45% glucose is essentially the same thing as sucrose once sucrase hydrolyzes it into glucose and fructose.
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    Quote Originally Posted by Built View Post
    The juice I looked up was unsweetened.

    The sugar profile for fruit juice and for soda is virtually identical. HFCS55 - which has 55% fructose, 45% glucose is essentially the same thing as sucrose once sucrase hydrolyzes it into glucose and fructose.
    Ahh ok.. I meant the ones in the study could possibly be HFCS drinks.. a lot of drinks are now a days, even gatorade. But I do agree, you're going to get more out of eating a fruit than drinking the juice especially if there's no pulp.

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    My point is that HFCS in soda and fructose-sucrose-dextrose in fruit are the same sugars in virtually the same proportions.

    That's why it's best to think of juice the same way as you think of pop: liquid candy.

    Like I said - eat fruit, don't drink it. And for Heaven's sake, don't give juice to children!
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    Quote Originally Posted by Built View Post
    My point is that HFCS in soda and fructose-sucrose-dextrose in fruit are the same sugars in virtually the same proportions.

    That's why it's best to think of juice the same way as you think of pop: liquid candy.

    Like I said - eat fruit, don't drink it. And for Heaven's sake, don't give juice to children!
    Ah alright I see what you're saying.. and yeah I agree kids will down that juice like there's no tomorrow.. and a lot of parents will end up giving them juice that's only 10% real juice or just straight sugar water (koolaid).

    Thankfully I'm more of a water, skim milk, oolong tea drinker.. I love whole fruits.

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    Quote Originally Posted by Built View Post
    The juice I looked up was unsweetened.

    The sugar profile for fruit juice and for soda is virtually identical. HFCS55 - which has 55% fructose, 45% glucose is essentially the same thing as sucrose once sucrase hydrolyzes it into glucose and fructose.
    I'm lost, what is the difference between fructose, glucose and sucrase?

    Isn't fructose the stuff in soda? How does this all work...Seems confusing, maybe you can explain it easily.

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    Quote Originally Posted by Bennuendo View Post
    Ah alright I see what you're saying.. and yeah I agree kids will down that juice like there's no tomorrow.. and a lot of parents will end up giving them juice that's only 10% real juice or just straight sugar water (koolaid).
    It wouldn't matter. 100% pure fruit juice would do them just as much harm.
    Quote Originally Posted by someguy1984 View Post
    I'm lost, what is the difference between fructose, glucose and sucrase?

    Isn't fructose the stuff in soda? How does this all work...Seems confusing, maybe you can explain it easily.
    Sucrose = table sugar = fructose bound to glucose. Sucrase enzyme in the body breaks them apart.

    Glucose AKA dextrose AKA dextro rotatory glucose AKA blood sugar. Stimulates insulin response.

    HFCS55 = high fructose corn syrup =55% fructose, 45% glucose. Virtually identical to sucrose, except it doesn't need to be hydrolyzed by sucrase into fructose and glucose.

    That help?
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