Fructose is a type of sugar that is found naturally in vegetables.
However, its chemical-industrial processing and its excessive use in the food industry is one of the suspected suspects of the increase in global obesity rates.
Fructose as such exists in plant foods, as does glucose. Both make up what we call Sugar. The first, unlike glucose, is slowly absorbed in the body, in its natural form. However, once extracted from food, such as corn (high fructose corn syrup), it is used as a sweetener in a wide variety of industrialized foods. While glucose is responsible for the sugar peaks in glycemia due to its rapid metabolism, fructose becomes stored in the body as part of its energy reserves. So far everything sounds good, however the concentrated and industrialized fructose is assimilated in such high amounts in the body that they accumulate and increase your weight and volume. On the other hand, it is such a dense form of sugar, that once stored, it is not so easy to convert into energy, so unless you lead a very active lifestyle, it leads to obesity.
Likewise, processed fructose produces other side effects in the body as it is difficult to metabolize:
- Raises uric acid, which, in turn, contributes to high blood pressure. <>
- Fructose on the other hand tricks the endocrine system, as it alters the secretion of hormones, and makes you feel hungry when you don't really have it, so you eat without really needing it.
- It raises bad cholesterol, lowers good cholesterol, raises triglycerides, and blood glucose levels.
Fructose, by putting your body in a state of overdrive to process it, also leads to premature old age.
These alterations of the organism eventually lead to coronary and cerebrovascular diseases, kidney problems, diabetes; and of course, obesity.
Another immediate consequence of the fructose bombardment by the food industry in all processed foods is that the pancreas is forced to constantly produce insulin in an over-the-go spice, which not only depletes the useful life of this organ , or it gets out of control, but the rest of the body is overwhelmed and soon the cells stop responding to insulin adequately, so the glycemic indexes skyrocket, with the consequent episodes of "rush" of sugar. This first stage is what they call insulin tolerance, which later leads to what we know as diabetes.
There are other types of sweeteners that you can use to avoid using sugar, industrial derivatives of this such as fructose, such as agave honey, which is much more tolerable by the body, and does not trigger your glycemic indexes as do artificial sweeteners from of corn syrup.
Finally, we suggest a list of foods and spices that help balance your glycemic index:
Peanuts, Brazil nuts, Macadamia, almonds, pistachios, peanuts and nuts, Avocados, hummus, chickpeas, lentils, peas, carrots (raw), eggplant, broccoli, cauliflower, cabbage, lettuce, beans, red peppers, onions, plain yogurt, sweet potatoes (in small quantities), brown rice (in small quantities), quinoa (in small amounts), cherries, plums, apples, peaches, grapefruit, pears, apricots, coconut, coconut milk, kiwi, strawberries, blackberries, raspberries, cinnamon, cloves, cumin, ginseng, sage, and turmeric.
If you have risk factors such as a family history to develop type diabetes mellitus, reduce the consumption of common sugar in your food, maintain a level of physical activity; are one of the first things you should do to naturally control your blood sugar or glucose level. Consult your doctor!