The Fructose Effect is not as sweet as it tastes

Fructose is a type of sugar that is commonly found in daily foods or drinks, including packaged drinks, bread or sweet cakes. Although its benefits as a sweetener on the tongue, but the effects of fructose is not always good for the body. Natural fructose can be found in several types of fruits, vegetables and also honey. Whereas fructose for commercial purposes is usually obtained from sugar cane, beets and corn. Fructose that has been through a chemical process, has a texture like a solid crystal, white, odorless, very sweet, and water soluble.

Risk of Digestive Disorders

Unfortunately, not everyone has the same ability to absorb fructose. This condition is known as fructose malabsorption. This happens because the small intestine is unable to absorb fructose, so, this content is collected in the digestive tract. Some symptoms that are often complained of include digestive disorders, such as abdominal pain, diarrhea, nausea, flatulence, and vomiting. A study revealed that public knowledge about fructose malabsorption is still low. In people who have a history of gastrointestinal disease, impaired fructose absorption can cause symptoms of diseases such as celiac disease and inflammation of the intestine. Conversely, excess consumption of fructose is thought to increase a person's risk of several diseases, namely obesity, insulin resistance, and elevated levels of LDL cholesterol, uric acid, and triglycerides. The fructose effect is also associated with the risk of metabolic syndrome, type 2 diabetes, and heart disease. Compared to other sweeteners, such as sucrose or glucose, fructose is proven to be more dangerous. Besides being able to cause various diseases above, fructose can also increase hunger and desire to eat sweet foods or drinks.

Limiting Fructose Intake

For those of you who experience fructose malabsorption, it is important to limit your intake containing fructose. Some types of fruits and vegetables that are high in fructose content include:
  • Apple
  • Wine
  • Watermelon
  • Banana
  • Strawberry
  • Blueberries
  • Avocado
  • Asparagus
  • Carrot
  • Bean
  • Lettuce
For processed food or drinks, it is recommended to read the packaging label first. Besides fructose written on the packaging, this sweetener can also be found in high-fructose corn syrup, agave syrup, honey, invert sugar, maple syrup, molasses, palm sugar or coconut sugar. However, do not rush to consider yourself experiencing fructose malabsorption when experiencing indigestion after consuming the above food. To be sure, you need to see a doctor to undergo an examination. Do not overdo it in consuming foods or drinks that are high in fructose or other sweeteners, to avoid the effects of sweeteners which are not always good for health. Consult your nutritionist for more information on artificial and natural sweeteners, if you are at risk of developing diabetes.

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