Let’s Clear Up the Confusion About Fructose
There’s a lot of confusion about sugar, particularly fructose – the natural sugar found in fruit. Some say it’s harmful, while others believe it’s completely fine. So, what’s the truth?
If you had to choose between the fructose in a banana or a bowl of sugar-coated cereal, the banana seems like the obvious choice. But the type of fructose you consume matters.
Natural vs. Added Fructose: What’s the Difference?
Not all fructose is the same. While fruits naturally contain fructose, the problem arises when it is added to processed foods, often in the form of high fructose corn syrup (HFCS).
🔹 Natural fructose (from fruit) comes with fibre, vitamins, and minerals that slow sugar absorption.
🔹 Added fructose (HFCS in processed foods) is absorbed quickly, overloading the liver and contributing to health issues.
How Does Fructose Affect Your Body?
Researchers from Washington University found that added fructose is processed by the liver into lipids (fats), which cancer cells can use for growth. However, fructose doesn’t directly cause cancer – it’s the way the body metabolises it that can create the right conditions for tumour development.
Excess fructose has also been linked to:
Weight gain & metabolic disorders
High cholesterol & insulin resistance
Increased risk of type 2 diabetes
How Much Fructose Are We Really Eating?
A century ago, the average person consumed just 5-10 pounds per year. Today, that number has skyrocketed to 75-100 pounds – a 15x increase!
Surprisingly, it’s not just sugary drinks and sweets that contain added fructose. It’s also hidden in:
🍽 Soups & sauces
🥗 Salad dressings
🥖 Bread & packaged foods
How to Reduce Your Fructose Intake
Cutting back on added fructose doesn’t mean avoiding fruit. Instead, focus on:
Eating whole foods – Prioritise fresh, unprocessed options.
Checking food labels – Watch for hidden sugars, especially corn syrup.
Cooking from scratch – Control ingredients and reduce added sugars.
Want Expert Guidance on Healthy Eating?
If you’re looking to improve your diet and feel your best, discover my services here. Let’s make healthy eating simple and enjoyable. Or, if you are not sure, then I offer a free discovery call.
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The information contained in this blog is provided for information purposes only. The contents do not constitute medical advice. Always consult a professional before taking any action based on this blog. For personalized guidance, consult Evie Whitehead, a registered and qualified Nutritional Therapist (dipION, mBANT, CNHC). Evie Whitehead disclaims all liability and responsibility arising from any reliance placed on any of the contents.