Pros And Cons of Fructose
Fear of rising blood sugar level and diabetes make us wary of foods with sweet flavor. However, recent studies have shown that not all sweet nutrients are equally harmful for our health. Fructose is one such sweet nutrient, which is considered safe for health and even diabetics can have fructose.
Sources of fructose
Fructose is a natural sugar that is present in fruits, vegetables and honey. Berries, melons and tree fruits are rich sources of fructose. You will find fructose in onions, beets, parsnips and sweet potatoes.
How much fructose is safe?
Excess intake of any nutrient could be harmful for the body. Similarly, overeating fructose could be unsafe for your health. Excess fructose would be stored as fat. According to researchers, moderate intake of fructose is not associated with any health problem. Despite being a sugary substance, fructose carries a low glycemic index. It is therefore safe for diabetics. In a study, researchers found that daily intake of fructose, not more than 50 grams per day, did not produce any adverse side effect.
Researchers also found that high fructose diet, comprising of not more than 100 grams of fructose intake per day, did not significantly increase the body weight. Researchers consider 100 grams of fructose as the threshold limit. Fructose is the sweetest natural sweetener. Very little of this sweetener is needed to make your food sweet. In a normal diet, you might not require more than 49 grams of fructose per day. The low level of fructose needed to sweeten your food reduces the calorie intake.
Fructose and blood sugar level
The low glycemic index of this natural sweetener makes it suitable for diabetics. Intake of fructose stimulates insulin secretion in moderate amounts. This prevents sudden surge or fall in the blood sugar level.
When fructose is harmful
Fructose as found naturally in fruits, vegetables and honey is safe for your health. However, fructose sold as a commercial sweetener and high-fructose corn syrup could be as harmful as sucrose or common sugar. However, pure fructose derived from corn, beet and cane is safer than your common commercial fructose. Diet high in additive fructose could raise the levels of cholesterol and triglyceride in the blood.
