Reduce your Fructose Intake.
January 2, 2014 Admin 0
Obesity and type 2 diabetes are occurring at epidemic rates in the United States and many other parts of the developed world. The “obesity epidemic’ (as it is sometimes referred to) appears initially to have emerged from changes in our diet and reduced physical activity. An important but not well appreciated dietary change has been the substantial increase in the amount of dietary fructose consumption from increasing intakes of sucrose and high fructose corn syrup, a common sweetener used in the food industry.
The increasing incidence of obesity is generally and usually blamed on the levels of physical activity an individual is undertaking or a general consumption of excess calories. A closer examination of the ‘obesity epidemic’ produces evidence that is is linked to the quality of the diet in general in addition to an excess consumption of calories. One of the major changes to the Western diet in the past thirty to forty years has been the widespread use of fructose based Corn syrups which were introduced around 1967, although Corn Syrup itself dates from the late 19th century.
Crystalline corn syrup which pre-dates fructose based corn syrups was introduced in around 1954 as an alternative to the increasingly expensive table sugar (sucrose) but not until the late 1960′s were Food Scientists able to convert dextrose to fructose and create HFCS (High Frucose Corn Syrup). It rapidly became the sweetener of choice for a wide variety of food products including carbonated drinks, where it could provide sweetness at a reduced cost compared to sucrose.Interestingly, before HFCS became mainstream as a foodstuff, Molasses was the only viable alternative to Sugar.
The problem arises once fructose itself is ingested. As it is used in a wide variety of foods as well as naturally occuring in its basic form in fruit juices etc, regulating its intake at least for the average consumer is not an easy thing to implement.When an individual ingests sufficient amounts of fructose, the liver, which is the main organ capable of metabolising it, eschews regular glucose metabolism and glucose uptake pathways, and this ameliorates an increased rate of de novo lipogenesis and triglyceride synthesis. This is caused by the high flux of glycerol and acyl portions of triglyceride molecules from fructose itself.
Those that consume large amounts of fructose and HFCS containing products often become susceptible to the fructose induced insulin resistant state. This fructose related insulin resistant state is often also characterized by a profound metabolic dyslipidemia (in this case high levels of fat in the blood) and this manifests itself because there are considerable amounts of intestinal and liver, atherogenic lipoprotein particles.
Historically, the average fructose intake was something around 10-25g per day in areas where fruit was widely available. The advent of such things as HFCS have taken that average to around 100g per day in some age groups. This somewhat large increase in fructose intake has led to a massive over stimulation of lipogenesis and triglyceride accumulation resulting in reduced insulin sensitivity and hepatic insulin resistance. In essence, fructose has become, by virtue of its increased intake, a strong contributor to metabolic disorder, diabetes and obesity and one of the most alarming attributes of its metabolism is its role as a highly lipogenic substance.
Other sources of less processed fructose are fruit juices. For many years, fruit juices were seen as a dieters dream as they contained ‘no fat’ and their widespread consumption is still commonplace, with them being marketed as healthy in an extremely misleading way by the processors, manufactures, marketeers and wholesalers. The first realisation as far as fruit juices are concerned is that fruits were never supposed to be juiced and consumed in such large amounts, media sources have discussed such things as the general sugar levels compared to soft drinks and the effect on teeth enamel but never really expounded that due to the high fructose contents of most juices (in fact the high carbohydrate levels in general) makes them something that should really be avoided.
The need for widespread consumer awareness of the high risks associated with high fructose consumption and educating people in food choices is paramount. As far as fruit intake is concerned, it should be eaten as nature intended and not in its concentrated form with many parts of the original fruit missing, such as in concentrated juices. As for the consumption of such things as HFCS, these should be avoided whenever possible.
Tags: abstain, bananas, cola, de novo lipogenesis, fat, Fructose, Fruit, gain, hfcs, juice, lipid, metabolic, myths, pop, reduce, soda, soft drinks., sucrose, syndrome, unhealthy, weight, weight gain, weight loss