All my comments and interventions in the original text are marked in square brackets and / or marked in italics. The translation is not literal, however, I tried not to change the meaning that the author wanted to present, and where changes were made (both to better refine the text or enter a comment) it is clearly marked.
Well, pay attention to the fact that if you limit / rule out the supply of fructose in the diet, this solution will help you lose fat!
Fructose Metabolism 101, the simplified version / Metabolism of fructose in a nutshell
Fructose is a monosaccharide (a carbohydrate that is not hydrolyzed into simpler forms) that has slightly different properties than other simple sugar – glucose. When you consume fructose, it is absorbed in the intestine much slower, and this process is not subject to very precise regulation / control. / compared to glucose, the absorption of which, the distribution to tissues, the level in the circulatory system, metabolism in tissues is regulated at various levels, in a number of ways; from hormonal regulation, through the regulation of enzymes responsible for a number of transformations, or the method of absorption in the intestine.
Many people – such as diabetes – consider fructose to be the ideal carbohydrate because it is not used very quickly, and there is a specific enzyme in the liver, kidneys and intestine – a fructokinase that phosphorylates only fructose, regardless of glucose, regardless of concentration insulin, insensitive to starvation. this fact explains, among others the fact that in diabetic patients after consumption of fructose, there is no disturbance in the absorption of this sugar from the bloodstream to the tissues. They do not realize, however, that it is absorbed independently / in parallel with glucose, which increases the absorption process.
As soon as the fructose appears in the intestine, it is quickly absorbed and transported to the liver for metabolism. It is possible to further transform it into glucose and restore glycogen or to use hepatic cells for energy purposes.
Unlike glucose, fructose can be metabolized only in the liver. Glucose can be transported to other tissues, e.g. muscles, and used there.
Why fructose is a problem for slimming people?
When you eat a lot of fructose, it can be used only in one organ – the liver / enzymes exist, in other tissues that are responsible for the metabolization of fructose and other sugars – eg hexokinase. However, in the presence of glucose, the first stage of fructose transformation (phosphorylation) is inhibited by glucose. If liver glycogen is supplemented, and this occurs at practically any time of the day except for the time before the first meal, after the awakening / and after a long period of aerobic exercise, then fructose may be mainly responsible for the deposition of adipose tissue!
When your liver does not need to store new fat, it directs it to other parts of your body, places where you do not want it to appear, such as the stomach or the lumbar region.
Do you now see the crux of the problem, why too much fructose in the diet can be the main reason why you can not “slim down these last fat cells?”
How do I avoid eating fructose? / How to avoid consumption of fructose?
When people hear the word fructose, the first association that comes to mind is fruit. Ready for revelations? Fruits are not actually the main source of fructose in your diet!
Of course, they contain fructose, but only some of them are rich in it, while others are relatively poor. Ne all the fruits are bad for the figure, the same applies to vegetables.
Here is a list of the main fructose suppliers in your diet, arranged in descending order
– high fructose corn syrup High Fructose Corn Syrup (HFCS; HFS)
– beetroot sugar/ sacharoza /
– brown sugar
– maple sugar
– sugar cane
– concentrated fruit juices
Read product labels carefully, because HFCS is added to almost most of the food products currently available. Although honey is a natural product, it does not mean that you should eat it in large quantities.
How do we really know fructose makes your fat? How do we know that fructose actually contributes to weight gain?
You had to live in a cave if you have not heard about HFCS and its connection to the most well-known diseases of civilization, such as diabetes, heart disease, obesity, cancer.
For the first time, this relationship was discovered in laboratory experiments on rodents. (1) A diet rich in fructose (50-60% of the calories provided by this monosaccharide) was used in rats that began to show signs of metabolic disorders (Metabolic Syndrome), which are a harbinger of full-blown diabetes and heart disease.
/ The diet used in the animals tested resulted in increased blood sugar, weight gain, abdominal adipose tissue increase, hypertriglyceridaemia / elevated triglycerides in the circulatory system / insulin resistance. Weight gain and fat deposition were the result of increased insulin resistance. Rats on a fructose-rich diet in the long term had higher levels of leptin than rats that consumed small amounts of this monosaccharide.
Researchers transposed the results of research into a human population, concluding that it is fructose, not glucose, which is beginning a series of adaptive changes that are manifested by an increase in the level of metabolic markers (Metabolic Syndrome) (2); and it looks like any changes start with the resistance of tissues to insulin. In men who were fed a rich-fructose diet, insulin resistance appeared within a week (3), compared to the absence of side effects in the group of subjects who were fed a starch-rich diet.
Cukroza, known as “table sugar / = sucrose / (disaccharide composed of glucose and fructose), is even worse people consuming 28% sucrose in the diet for 10 weeks, not only show resistance to insulin, but also increase in weight and increase in sugar levels blood!
In other studies, overweight women were subjected to diet without rigorous nutritional bans, with a high content of sucrose, fat or starch – only the third group of respondents noted a decrease in weight and fat.
Currently, most Americans eat 70-100 grams of fructose per day, and we become more obese from minute to minute. Contrasting the above facts with reality, this nation consumed 15-40 grams of fructose from fruits and vegetables in the 19th century, and nothing indicated that obesity would be such a significant problem.
Why does fructose cause fat-gain? / Why does fructose cause weight gain?
Fructose and the products that contain it make the food taste better, which eats more than you need and is planned for. The feeling of fullness appears for a short period of time due to inadequate stimulation of the secretion of leptin and ghrelin, the two essential hormones of satiety.
There are results of studies that prove that fructose slows the metabolism of children who drink carbonated beverages and fruit juices (both rich in HFCS and fructose) are more obese than those who avoid eating them, but take in the same amount of calories.
So, what kinds of fruits can I eat and not get fat? / What vegetables and fruits can you eat without fear?
Although the fruit contains a certain amount of fructose, it is not the only sugar that they provide. They are irreplaceable in the diet because it is the source of the best natural antioxidants that help fight free radicals – the main cause of aging and muscle damage. They are also an important source of fibers.
The best choice you can make is eating these fruits that contain little fructose. Fruits with a high content (if at all) should be consumed in the morning, when liver glycogen resources are depleted. During this period, the liver will be able to use fructose without “turning it into fat”.
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