Fructose is considered the sweetest monosaccharide that is found in nature. It is found in honey, fruits and vegetables. Fructose together with glucose make up ordinary table sugar.
Properties of fructose
The main properties of fructose is that it is absorbed by the intestine more slowly than glucose, and catabolized much faster.
Fructose has not very high caloric content: 56 grams of fructose contains 224 calories and give the same sensation of sweetness as 100 grams of ordinary sugar - which contains 400 calories.
Fructose causes not so serious harm to the teeth. The glycemic index of 100 grams of fructose is only 19, while the glycemic index of the same amount of sugar is equal to 68.
Does this mean that fructose is suitable for weight loss, and that there are no contraindications for the use of fructose?
Is fructose useful for losing weight?
Fructose is 1.8 times sweeter than sugar, and this forces many people to use it as a sugar substitute - so as not to consume extra calories. But recent studies by American scientists have shown that fructose, despite its low caloric content, is stored as fat faster than simple sugar. Sugar consumption sends a signal to our brain that the body has received food - as a result of which the feeling of hunger is satisfied. Fructose does not cause such satisfaction.
In addition, fructose affects various hormones (insulin, leptin, ghrelin) - which increases the likelihood of obesity.
Thus, in fetosis diet slimming is not always beneficial and effective. As for harm - it can be very tangible.
Is fructose harmful to health?
People who consume a lot of fructose and often drink purchased fruit juices, where it is contained in very large quantities, face an increased risk of developing colon cancer. In addition, even in freshly squeezed juices contains up to five spoons of fructose per glass - a fact that can lead to weight gain and diabetes. Given these undesirable properties of fructose, scientists recommend drinking a day not more than 150 ml of any fruit juice.
That's why you should limit the consumption of sugars in all types - including fructose. Even fruits should not be consumed in unlimited quantities. Reduce the intake of fruits with a high glycemic index - such as bananas and mangoes. Do not eat more than 2 servings of fruit a day, but fearlessly include in your diet vegetables: at least 3-4 servings daily.
Fructose in Diabetes
Because of its low glycemic index, fructose intake (in logical amounts) is not problematic for people with type I diabetes (insulin-dependent).
What exactly is fructose better for them than sugar? In this case, the benefits of fructose
With regard to Type II diabetics (which are usually obese), the use of fructose can cause some harm, and therefore they should limit their daily intake of this sweetener to no more than 30 grams.
Proceeding from all stated it is visible, that fructose can bring both advantage, and harm, and a question on that is better - fructose or sugar - not always dares in favor of the first.