Dangerous fruits and “healthy” fructose. How to determine your security level? Part 2

Deceit and love

For marketing reasons, food manufacturers support the belief that fructose is healthy. Fruit producers and traders are added to these.

And, as a result, the health-conscious population is increasingly consuming products in which glucose is replaced with fructose and eating more and more fruit. More and more sweet fruits...

And it turns out that an insatiable passion for fruit can also cause serious health problems (see the article about how people who eat a lot of fruit live shorter in the article about how excess fruit consumption increases the risk of death here .

It’s just that many years often pass before serious illness or a significant deterioration in health due to fructose overeating occurs. And, as a rule, rarely anyone associates them with a love of fructose or an excess of fruit.

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Combination rules

Products that do not contain sugar, but have a protein composition, are processed by the body in an acidic environment, and foods rich in carbohydrates are processed in an alkaline environment. Compliance with this principle allows you to correctly combine products with each other. For example, it is better not to eat fish with cereals, cereals or potatoes, which are rich in starch, which requires an alkaline environment for processing.

Meat should not be eaten with nuts - it causes heartburn.

Meat dishes containing carcinogenic substances are best consumed with foods that are saturated with chlorophyll, which can break down harmful compounds:

• sorrel;
• spinach;

• salads;
• parsley;
• dill;
• basil;
• cilantro;
• cabbage;
• avocado.

A simultaneous snack of banana and cottage cheese is not harmful to the body, although it is better not to combine protein foods with fruits rich in glucose. Stomach juice quickly breaks down bananas, so you can eat them with nuts, dairy products, cheese, herbs and seeds.

Nutritionists do not recommend consuming 2 protein products at once, since the body uses different types of gastric juice to process them.

Legume products, for example, peas and beans, can be combined with vegetable oil or sour cream. At the same time, they are also useful with vegetables, since they contain starch. Mushrooms should not be eaten with starchy potatoes.

It is better to use them with the following products:

• greenery;
• cheese;
• porridge;
• bread;
• nuts;
• legumes;
• seafood.

Cereals containing phytium compounds prevent the body from absorbing iron, so they should not be consumed with meat dishes rich in this element.

Cereals are combined with seafood, mushrooms, seaweed, herbs, and dried fruits. Porridges are eaten with vegetables prepared in any way, including baking, stewing, and pickling. Fresh fruits containing simple sugars are not suitable for consumption with cereals, which are processed slowly by the stomach.

Making mistakes when choosing food products, people do not pay attention to the composition indicated on the packaging. For example, it is better to choose regular cottage cheese instead of curd mass containing sucrose. Ryazhenka, katyk, kefir and yogurt are very healthy and do not contain sugar. It is important to balance your diet to ensure that your body receives nutrients every day.

The most valuable and healthy sugar substitute is honey. Its various types, containing large quantities of enzymes, are capable of breaking down under the influence of temperatures. You should not add honey to hot tea or heat it alone or with other foods, as it will not benefit the body.

All beneficial substances from honey disappear after heating and a harmful carcinogen is released. Honey must be natural, otherwise it can harm the body. The chemical composition of honey is identical to blood serum. This ensures easy absorption of the product by the human body.

Fructose dose

Eating 2-4 apples a day, say, will not pose absolutely any problem for most people.

But, in addition to fructose, in fruits, as you understand, there is a huge amount of hidden fructose in other products. This is not only the one that is added to drinks, sweets and “diet” products.

Our usual familiar sugar - sucrose - is also converted in the body into a 50-50 mixture of fructose and glucose. Moreover, the hydrolysis of 100 g of sucrose gives approximately 53 g of fructose and 53 g of glucose.

The acceptable daily intake of fructose is considered to be up to 0.75 g per 1 kg of weight. That is, about 45-55 g of fructose is relatively safe for a 70-kilogram person.

With an increase in the amount of fructose consumed, diarrhea, abdominal pain, and bloating may occur. With a chronic overload of fructose, after some time a depressive state may well appear.

If today the average daily consumption of fructose by ordinary average people (not even fruitarians) is 80 g, then our parents, consuming sugar and honey with tea and (moderately) fruits, received an average daily dose of about 16–24 g. And at the same time, their fruits and vegetables were one and a half to two times more vitamin-rich and much less sweet than current ones

If we think that a fruit lover gets his fructose only from fruits and honey, then we are mistaken. Many vegetables also contain significant amounts of fructose and sucrose.

Nuts mainly contain sucrose (4-7g per 100g), which also produces 2-3.5g fructose when digested. Approximate quantities are shown in Table 1.

Table 1.

Content of glucose, fructose and sucrose in 100 g of the edible part of vegetables, fruits and berries

Sweet nutrition of bananas

According to the USDA National Nutrient Database, one medium banana contains about 105 calories and about 14.3% total sugars. Sugar is a carbohydrate, supplying 4 calories per gram. This means that about 58 of those calories come from the sugar content alone. In other words, the average banana is about 55 percent sugar. Luckily, bananas contain natural sugars and contain a large amount of vitamins and nutrients that make them a healthy choice for most people.

Fructose overdose

On average, fruit contains from 40 to 50 calories per 100 g. Therefore, one and a half kilograms of fruit will contain from 600 to 750 calories. That is, only a quarter to a third of the daily requirement.

But in terms of fructose content, 1.5 kg of fruit will be a very dangerous thing!

Let's estimate the fructose content (direct and from sucrose) in 1.5 kg of fruit (and this is only 6-8 apples, say). To do this, take the % fructose from the table and multiply by 15 and add the % sucrose multiplied by 7.5.

One and a half kilograms of watermelon, say, are eaten in one sitting without being noticed. But they contain about 80 g of fructose (direct and from sucrose). One and a half kg of apples per day is 94 g of fructose. strawberries - about 44 g, cherries - 73 g, oranges - about 60, raspberries - about 62, apricots - 57, sweet grapes - 119, pears - 93 g of fructose.

But vegetarians also have vegetables in their diet! Salatto grosso from 50 g of parsley, 200 g of tomato, 200 g of paprika, 50 g of onion and 100 g of cucumbers is just 600 g of vegetables. It contains about 12 g of fructose. And 2 such salads a day for a vegetarian are no big deal = 24 grams of fructose.

Table values

The level of carbohydrates when preparing (dried, baked) apples is radically different. After all, during the cooking process additional ingredients are added: honey, cottage cheese, other fruits. Also, this level may vary depending on the specific variety of fruit.

And a little “but” and “however”

Of course, fructose from fruits and fructose from sweets, whether made with fructose or sucrose, or from fruit juices made from concentrates, are very different products. In order to extract fructose from fruit, the body needs to digest a large number of plant cells (which we did not crush when we chewed the vegetation).

This takes time and therefore fructose from fruits or vegetables does not come in one gulp, but much more gradually. This makes it easier for the liver and the body as a whole to cope with it.

Well, one more optimistic note to the fructose symphony. Since the number of GLUT5 fructose transporters is limited, if you eat, for example, 90 grams of fructose in a 1.5 kg watermelon at a time, most likely only part of it will be absorbed. It is this part that will be processed by the liver.

And the rest of the fructose will go to feed the bacteria. If your microflora, with a joyful rumbling attack on fructose, does not cause you unnecessary trouble, then perhaps one and a half kilograms of watermelon will not be such a bad decision for a stuffy July evening.

Misconceptions

Compared to candy or canned soda, a fructose-filled apple seems to be a better choice. But the University of Florida News explains that fructose is fructose, no matter what the source. Fructose is a monosaccharide or simple sugar that usually breaks down and is quickly absorbed by the body. The fiber in the apple helps slow down the absorption of fructose—to some extent. While eating one apple may not be a problem, eating several apples at a time may cause a sudden spike in blood sugar.

So fructose or fruit?

Scientists have not yet given precise recommendations on limiting the amount of fruit. However, in a study by Diana R. Mager, children and adolescents with non-alcoholic fatty liver disease (cirrhosis) replaced fructose in various foods with fruits that also contained high fructose. At the same time, the glycemic index was reduced.

As you can see from Chart 1, the amount of fructose they consumed generally decreased, but the amount of fructose they got from fruit increased.

Diagram 1.

The result of this was a slight improvement in blood parameters after 3 months (levels of insulin, triglycerides, bad cholesterol and uric acid decreased), but after 6 months their levels rose again, although not to the initial level. Their body mass index and fat percentage decreased slightly.

Table 2.

Let me remind you that the subjects ate much more fruit and less foods with added fructose.

Accordingly, scientists have made a preliminary conclusion that replacing added fructose with fruit does not have a particularly strong effect on health. Fructose is fructose and you should not overeat fruit...

What foods lower blood sugar?

To reduce sugar levels, it is better to choose tuna, salmon, halibut and mackerel. Avocado is a fatty product, but with a low glycemic index. The fats in this overseas fruit can reduce inflammation and increase the body's sensitivity to insulin. We are sure that Russians eat enough onions.

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ANALYSIS

If you are seriously concerned about your health in connection with today's fructose horror stories, then this is right! You can test whether fructose is harmful to you by testing your uric acid levels in your blood. And if it is higher than normal, then you should think deeply about your diet.

Blood uric acid levels are an indicator of fructose toxicity.

Such an analysis will serve as a measure of caution when choosing fruits or in order to reduce the amount of protein in food.

Normal uric acid levels should be between 0.16 - 0.31 mmol/L (3-5.5 milligrams/deciliter). Uric acid levels above 0.22 (4 milligrams/deciliter) for men and 0.19 (3.5 milligrams/deciliter) for women are a red flag of high risk for fructose toxicity. The more this limit is exceeded, the more strictly the amount of protein or fructose in food should be limited.

Asymptomatic high levels of uric acid are a powerful risk factor for the development of cardiovascular diseases, obesity, atherosclerosis, senile dementia, impotence, etc.

Concentrations 5.75 mg/dL. and higher for men and 4.8 mg/dl. and above for women is classified as “high normal.” This means that this amount of uric acid has a definite, albeit slow, effect on health. The level of uric acid is seriously elevated if its concentration in the blood is more than 7.0 mg/dL. And it's associated with an increased risk of developing gout or kidney stones.

High levels of uric acid in the blood can be caused by many different factors, not just excess fructose consumption. Excess protein (no matter plant or animal), excess nitrogenous substances (purine bases), which are found in many animal and plant products, can also be its cause. As well as some hereditary factors and various diseases.

It is believed that increased sensitivity to fructose is inherited. So if you have a family history of diabetes, consider fructose toxicity.

So if the level of uric acid in your blood is elevated, you should seriously think about whether you are overeating protein or fructose. And remember that the maximum allowable dose of fructose is slightly different for everyone!

conclusions

They are, in fact, obvious! No matter how tempting, practical, sweet and tasty the fruitarian diet may be, 1.5 kg of fruit will contain one and a half to two times more fructose than is considered safe.

So if you eat one and a half to two times more vegetables and greens than fruits and get up to 40% of calories from fat, then your body will happily thank you and, in gratitude, will lose weight and become healthier.

How much fruit should I eat? Sweet and high-fructose 500-800 g, low-fructose - up to 1 kg, be guided by availability and Table 1. To calculate the amount of fructose in 1 kg of products in the table, you need to multiply % fructose by 10 and add % sucrose multiplied by 0.5. It's simple!

Metabolization

When you eat an apple, most of the fructose you consume goes to the liver, where liver enzymes carry out metabolism, according to the Harvard Medical School Family Health Guide. The body does not use fructose as an energy source, so any apple fructose metabolized by the liver is immediately converted into unhealthy body fats such as triglycerides and fatty acids. Excessive body fat can lead to serious heart disease.

Sources of information and inspiration

- www.newsroom.ucla.edu; - www.medbio.info; - www.drkaslow.com; - www.wikipedia.org; — www.salkova.ru; — Diana R. Mager The Effect of a Low Fructose and Low Glycemic Index Load (FRAGILE) Dietary Intervention; - www.umj.com.ua; - www.healthycase.ru; — Julia Enders "Charming Gut";

Published in the magazine “Pharmacy Sales Recipes” No. 6, 2018.

Now you can order a calculation of an individual balanced diet and a step-by-step 21-day weight loss course “Fool your fat” at an amazing price

For only 39 $ instead of 60 $
If you do not need the doctor of our project to comment on the results of your tests, but for us to simply take into account the necessary indications and contraindications when preparing a slimming diet, then order your personal diet

Order a ration

CAUTION: Always consult your doctor when making any changes to your diet or lifestyle, as there may be contraindications in each specific case. The recommendations provided in this article are not a substitute for professional medical care, consultation, diagnosis, advice, or treatment. The author and publication do not accept responsibility for the results of any use of the above information.