Learn straight from one of our top personal trainers on why consuming evil ninjas might be a bad thing
Fructose intake has significantly increased over the past couple of decades. In large part, this is a result of it being added to so many processed foods.
Fructose consumption has increased from a daily average of 16-20 grams to 85-100 grams in a western diet. Most health professionals suggest no more than 30g of sugar TOTAL in one day!!
Why do we call fructose the Evil Ninja Sugar?
In 1976, fructose was praised as a sugar substitute because it does not directly increase blood sugar or insulin levels. More recent research demonstrates that fructose is far from a healthy substitute. Instead the research shows a direct correlation between high fructose intake and weight gain, obesity, and insulin resistance (all side effects of increased insulin levels). Further research demonstrates that excessive consumption of fructose is also dangerous to our arteries, heart, and liver.
So, fructose enters the body without raising the blood sugar directly, but has the same (or worse) damaging side effects.
THAT is why we call it: The Evil Ninja Sugar.
Not All sugars are Created Equal:
Not all sugars are digested and metabolized in the same way. Every cell in your body can break down glucose and use it for energy. Much fewer cells are available to break down and use fructose. Fructose is almost exclusively metabolized by the liver, which is why high fructose consumption can lead to the development of non-alcoholic fatty liver disease. High intake of fructose to the liver also causes disruption in glucose metabolism, significantly enhances the rate of de novo lipogenesis (the process that turns carbohydrates into fat), and elevates triglyceride levels, blood pressure, and levels of bad cholesterol.
Another problem is that fructose doesn’t Satiate in the same way that other sugars do. Research demonstrates how fructose doesn’t lower Gherlin (the hormone that tells you your hungry) nearly as much as glucose. Leaving you feeling hungry and more likely to overeat.
HOW do I cut down Fructose?
Fructose is the sugar that makes fruit taste so sweet. That doesn’t mean that we are suggesting you cut out the fruit from your diet completely. In reasonable portion sizes fruit is good for you: it contains relatively small amounts of fructose, and it is full of antioxidants, vitamins, and fiber. The real problem lies in processed foods and beverages that contain added fructose such as sucrose or high fructose corn syrup. You should also be aware of “all-natural” fruit smoothies or juices that contain very large amounts of fruit all blended into one serving. Even if it is all natural ingredients: putting so many fruits into one serving isn’t necessarily a healthy choice.
Our Top Tip: Be an aware grocery shopper. Read the Ingredients of the foods you Buy and Eat. Fructose is added to so many of the packaged foods available at the stores.
Fructose is added to many of the obvious culprits such as sodas, cookies, and candy. However, many fructose-containing foods are LESS OBVIOUS: such as whole wheat bread, bagels, jams, and fruit juices. Always read the label. Look at the ingredients and how many grams of sugar is in a serving.
References:
Teff K, Elliott S, Tscho M, Kieffer T, Rader R, Heiman M, Townsend R, Keim N, D’alessio D, Havel P. Dietary Fructose Reduces Circulating Insulin and Leptin, Attenuates Postprandial Suppression of Ghrelin, and Increases Triglycerides in Women. (2004) The Journal of Clinical Endocrinology & Metabolism 89(6):2963–297. https://academic.oup.com/jcem/article-lookup/doi/10.1210/jc.2003-031855
Putnam J. Food consumption, prices, and expenditures, 1970–91. Economic Research Service. 1999, Washington, DC: US Deparment of Agriculture.
Abundance of fructose not good for the liver, heart. Havard Health Publications. Havard Medical School. September 2011. http://www.health.harvard.edu/heart-health/abundance-of-fructose-not-good-for-the-liver-heart
