Understanding Fructose: The Full Picture

Sugar Series – Part 4

Let’s wrap up our series on sugars with a hot topic: fructose.

Lately, we’ve seen growing concern around fructose being labeled a “toxic” sugar that should be removed from our diets. But what’s the real story?

Fructose is naturally found in fruits, where it comes with a host of beneficial nutrients like vitamins, minerals, fiber, and water. In this form, fructose is slowly absorbed due to its “matrix” — the protective structure of fiber and nutrients that accompany it. Studies even show that fruit-based fructose can have protective effects on health.

However, there’s a big difference between the fructose in fruit and the fructose added to many processed foods found in grocery stores and restaurants. Industrial fructose usually comes from corn. Specifically, corn starch is converted into a cheap, highly sweet syrup known as high-fructose corn syrup (HFCS). Its low cost makes it a favorite among food manufacturers.

To put this into perspective: fruit contains about 1% fructose, while HFCS can be made up of around 60% fructose — and it lacks the fiber, antioxidants, and nutrients that whole fruits provide.

The main issue with this free-form fructose is how the body processes it. When consumed in high quantities, it is more likely to be converted directly into fat and stored in fat cells and the liver. Over time, this can lead to fatty liver disease and other health issues.

In short:

• Fructose from fruit is safe and even beneficial.

• High-fructose corn syrup, on the other hand, poses potential health risks.

Final thoughts on sugar:

Unlike salt, our sensitivity to sweetness doesn’t decrease after we cut back on sugary foods. So instead of focusing on restriction, focus on the positive: increase your intake of fruits and vegetables. Doing so naturally reduces your consumption of added sugars and fats — without feeling deprived.