Fructose will not be fat when eaten? The truth is too cruel

"You won't get fat when you eat fruit!"

"Honey helps you lose weight!"

"The glycemic index of fructose is very low!"

In the impression of many people,

Fructose is a very healthy sugar,

Many people will use fruit instead of a meal when they lose weight.

Drink a cup of honey water every day for health.

But if you tell you,

Eating fructose will not only make you fat,

can also cause non-alcoholic fatty liver disease,

Do you still dare to eat?

What is fructose?

Fructose is a monosaccharide, an isomer of glucose,

In a free state, it is abundantly present in the pulp and honey of fruits,

Fructose can also be combined with glucose to produce sucrose,

The sweetness is 1.8 times that of sucrose,

It is the sweetest of all natural sugars.

What are the sources of fructose?

Fructose is abundantly found in the juice and honey of fruits.

But do you think that's the end of it?

More of the fructose sources we consume on a daily basis come from sucrose and fructose syrup.

Sucrose, or white sugar, is made by dehydrating one molecule of glucose from one molecule of fructose.

In simple terms, sucrose enters the body and becomes glucose and fructose.

Sucrose and fructose syrup are widely present in all kinds of desserts, beverages, and processed foods.

What are the characteristics of fructose?

Fructose has a good taste, high sweetness and low glycemic index

as well as advantages such as not being able to cause caries,

But the metabolic process of fructose is different from glucose,

Fructose is more likely to cause fat accumulation,

This can lead to obesity, non-alcoholic fatty liver disease and other conditions.

Physiological mechanisms of fructose causing obesity and fatty liver:

01

Fructose promotes appetite

Compared with glucose drinks with the same calories, after ingesting equal calorie fructose drinks, insulin and leptin secretion levels are lower, and hunger hormone secretion levels are higher.

Simply put, fructose affects hormones, nervous systems, etc., causing us to increase our appetite and thus consume more.

02

Fructose reduces resting metabolism

Long-term intake reduces resting metabolism (approximately equivalent to basal metabolism), which may be related to its metabolic pathway.

03

Fructose promotes fat synthesis

The body lacks the ability to absorb large amounts of pure fructose, but when fructose is ingested with glucose (especially in the case of a 1:1 ratio), the body's ability to absorb fructose increases significantly.

In the liver, fructose is converted into a substance that forms fat (dihydroxyacetone phosphate).

Since fructose metabolism is not controlled by the body's speed limit, its metabolites exceed the body's normal metabolic capacity, and the excess products are used to synthesize fat.

04

Fructose promotes uric acid production, which promotes fat accumulation

The fructose metabolism process leads to a large amount of uric acid production and inhibits the excretion of uric acid, resulting in an increase in uric acid levels, while uric acid reduces the breakdown of fat and promotes fat synthesis.

In addition, uric acid can induce fat synthesis by inducing mitochondrial oxidative stress.

At the same time, fructose is not fully absorbed in the intestines can cause symptoms such as diarrhea. The so-called certain fruits and honey can cure constipation, but in fact, they may only be a side effect of fructose.

//

So, can't you eat any fruit?

No, the fruit contains a lot of water, dietary fiber and other nutrients,

So that when we eat fruit, we will not consume too much in a single time.

But if it is squeezed into juice and dried fruit,

We need to pay attention not to eat more.

Fructose eating is not only easy to get fat, but also easier to be fat than glucose.