A study carried out at the Federal University of Minas Gerais (UFMG) and recently published in the journal Nutrition arrives to prove the losses linked to excessive fructose consumption. This type of sugar is found naturally in fruits, but has been added to products such as soft drinks, juices, breakfast cereals, cakes, chocolate milk, ice cream, among other industrialized items.
After conducting research with laboratory animals, which showed an association between excessive use of the substance and inflammatory processes, the team from Minas Gerais carried out a clinical trial with 22 healthy women, aged between 20 and 47 years. In an outpatient setting, at the UFMG Hospital das Clínicas complex, participants received a standardized breakfast and a drink was included, developed for the studyrich in fructose.
Blood samples were collected fasting and 30, 60, 120 and 240 minutes after the meal. For comparison, glucose preparations and then sucrose were offered, with intervals of a few days between each. Blood tests were also repeated on both occasions. “We observed that fructose leads to a more significant increase in the concentrations of triglycerides and leukocytes when compared to glucose and sucrose”, reports nutritionist Ana Maria S. Rodrigues, main author of the work.
Regarding triglycerides, it is known that high levels of these fat molecules are related to increased cardiovascular risk. Leukocytes, our defense cells, help signal inflammation.
Other studies have also demonstrated a link between excess fructose and health damage. “There is a relationship with metabolic syndrome”, comments Rodrigues. The nutritionist refers to the disorder marked by high levels of glucose and cholesterol, as well as high blood pressure and abdominal fat.
Gabriela Mieko, nutritionist at the Einstein Rehabilitation and Sports Space, at Hospital Israelita Albert Einstein, adds more items to the list. “There is evidence about an increased risk of type 2 diabetes, in addition to non-alcoholic fatty liver disease, which is the accumulation of fat in the liver, and also an increase in uric acid levels in the blood”, he comments. The latter can lead to the development of gout, the evil behind joint inflammation.
Fruit sugar vs. soft drink sugar
Fructose also appears in several studies due to its relationship with obesity. And it is precisely for this reason that there are even people excluding fruit from the menu, without the slightest need. Therefore, it is essential to raise awareness about the differences between fructose that comes from nature and that which appears on supermarket shelves.
By chemical classification, fructose is a monosaccharide. It means that it is a combination of molecules that forms a simple carbohydrate, which is quickly absorbed by the body.
This sugar appears in fruits, honey and even some vegetables. But, due to its high sweetening power and ability to retain water, it caught the attention of scientists who isolated it in the laboratory in the 19th century.
Its popularity increased even with the emergence of corn syrup in the 1960s. It was from then on that it began to compete with sucrose, from sugar cane, in the formulation of industrialized products. In these items, especially soft drinks, juices and the like, what is seen is a high concentration of the substance.
In fruits, the levels are much lower and there is a portion of vitamins, minerals, antioxidants, bioactive compounds and fiber, in a beneficial mix. “The interaction between all these substances attenuates the rate of fructose absorption”, explains Mieko.
In addition to promoting glycemic balance, this mixture helps combat inflammatory processes. In fact, a suggestion when consuming fruits is not to do without pomace or peels, whenever possible. This results in a greater intake of fiber and guarantees even more of these benefits.
Einstein’s nutritionist draws attention to a sad reality in our country. “The latest Family Budget Surveys (POF) show that Brazilians have been consuming less and less fruit and vegetables”, he laments. On the other hand, there is an increase in the intake of products classified as ultra-processed, which are rich in all types of sugar, including fructose.
It doesn’t hurt to reinforce the recommendation of various health bodies: make more space on the menu for fresh and plant-based foods. Another tip, always welcome, is to scrutinize all the details on the labels of industrialized items.
Although fructose appears under its own name in the list of ingredients, it can also come under other names. “Corn syrup, fruit sugar or the acronym HFCS (from English High Fructose Corn Syrup) signal the presence of the substance”, teaches the nutritionist. A careful look helps to avoid excess fructose and the damages linked and proven by science.
This content was originally published in Excess fructose promotes inflammation, according to Brazilian research on the CNN Brasil website.
Source: CNN Brasil
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