Fructose: what is it, the composition, the calorie content? What are the benefits and potential harm of fructose, as it is correct to use
It is contained in free form in all fruit, berries and some vegetables, making them sweet to the taste.
It can also be purchased in stores and used as a sweetener.
Fructose: composition, caloric value, as used
Fructose is composed of molecules of carbon, hydrogen and oxygen.
Most of the fructose contained in honey, it is also available in grapes, apples, bananas, pears, blueberries and other fruits and berries. Therefore, on an industrial scale crystalline fructose is produced from vegetable raw materials.
Fructose has quite a lot of calories, but still slightly less than ordinary sugar.
A calorie of fructose is 380 Kcal per 100 g of product, while sugar has 399 Calories per 100 g.
In the form of sand is used fructose not so long ago, as it was hard to get. So it was equal to drugs.
Apply this natural sugar substitute:
as sweetener in beverage, baking, ice cream, jams and various other products. Also used to preserve color and bright flavor of dishes;
— when dieting, as a substitute of sugar. People who want to lose weight or suffering from such disease as diabetes are allowed to consume fructose instead of sugar;
— during exercise. Fructose is burned slowly, not causing a quick rise in blood sugar levels, which contributes to the accumulation of glycogen in muscle tissue. The body is evenly provided with energy;
— for medical purposes as a drug in cases of liver damage, glucose deficiency, glaucoma, acute alcohol poisoning.
The use of fructose is quite extensive and widespread. About its beneficial and harmful properties for many years argue leading scientists from many countries.
However, there are some proven facts which is not to argue. Therefore, those who want to include fructose in your daily diet, have read all the pros and cons of its use.
Fructose : what is good for the body?
Fructose – a sugar substitute of plant origin.
Its impact on human health is quite gentle and soft compared with ordinary sugar.
Fructose is most useful in its natural form. And this is because using fructose in its natural form, and used plant fibers, which some obstacle, which controls the function of the assimilation of sugars and helps to avoid excess fructose in the body.
For diabetics, fructose is a correct source of carbohydrates, as it does not increase sugar levels, because it is absorbed into the bloodstream without the help of insulin. Due to consumption of fructose, such people are able to achieve a stable level of sugar in the body. But it can be applied only posovetoval with your doctor.
Moderate consumption of fructose contributes to strengthening the body’s immunity, reducing the risk of formation of caries and other inflammation in the oral cavity.
The sweetener helps the liver convert alcohol into safe metabolites, fully cleansing the body from alcohol.
In addition, fructose is good with hangover symptoms, for example headaches or nausea.
Fructose has a wonderful restorative quality. It provides the body with more energy than usual sugar. The monosaccharide becomes concentrated in the liver as the main reserve carbohydrate, called glycogen. It helps the body to recover quickly after exertion. Therefore, foods containing this sugar substitute is very useful for people who lead an active lifestyle.
The monosaccharide practically does not cause allergic reactions. This is a rare case. If it occurs mostly in infants.
Fructose – the perfect natural preservative. It is highly soluble, has the ability to retain moisture, and with it, perfectly preserved color of the dish. Therefore, this monosaccharide is also used to make marmalade, jelly and other similar products. Also dishes with it remain fresh longer.
Fructose : what is the harm?
Fructose will bring the body harm or benefit depends entirely upon its amount. Fructose is not harmful if its use will be moderate. But if abused, it is possible to face problems with health.
— disorders in the endocrine system, the metabolism in the body, which can lead to overweight and ultimately to obesity. Fructose has the ability to rapidly absorb and develop exclusively into fat. In addition, a person who uncontrollably consume this sweetener, constantly feeling hunger that forces him to take more and more food;
— disruptions in the normal functioning of the liver. Can appear a variety of diseases, for example, the occurrence of liver failure;
— diseases of the heart and blood vessels, including the brain. They can occur due to the fact that fructose may increase cholesterol level in blood and increase of the lipid content. Because of the load on the brain in humans may experience memory loss, loss of ability to work;
the absorption of copper by the body, which interferes with the normal production of hemoglobin. Copper deficiency in the body leads to the development of anemia, fragility of bones and connective tissue, infertility and other negative consequences for human health;
— deficiency of the enzyme proctocolpoplasty, leading to a syndrome of intolerance to fructose. This is a very rare disease. But it so happens that a person, once perevoditsea with fructose, you have to permanently give up your favorite fruits. People with this diagnosis the sweetener in any case can not use.
As can be seen from the above, fructose is not a healthy food Supplement.
For pregnant and nursing mothers: the harm and the benefits of fructose
Women who are in an interesting position, it is useful to only consume fructose in its natural form, that is, with berries and fruit.
It is unlikely that the woman will be able to eat so many fruits, which will lead to excess fructose in the body.
Pregnant women are advised to fructose in order to alleviate morning sickness in the first or third trimester of pregnancy and improve the General health of future moms.
Sakharozameniteliobtained by artificial means, to use during pregnancy cannot. Redundant content in the body may cause unpleasant effects to the health of both mom and baby.
Nursing mothers fructose is not prohibited, even useful, unlike regular sugar.
With it adjusted possible violations of carbohydrate metabolism. Also fructose helps young moms cope with excess weight, physical exertion and nervous disorders after childbirth.
In any case, the decision pregnant or nursing women to go to the sweetener must be approved by a doctor. Yourself to take this decision in order not to harm future offspring.
Fructose for children: helpful or harmful
Almost all small children are fond of sweets. But again, well all that is in moderation. Children quickly get used to everything sweet, so it is best to limit their consumption of fructose.
The most useful thing, if the kids are to consume fructose in its natural form. Fructose, obtained by artificial means, to give children is not recommended.
And babies under one year fructose is not needed, as the child receives all necessary with milk of the mother. To give a bit of sweet fruit juices should not be, or may decrease the absorption of carbohydrates. This violation can cause intestinal cramping, insomnia and tearfulness.
Permissible to use fructose for children suffering from diabetes. The main thing to keep the daily dose – 0.5 g per 1 kg of body weight. Overdose can aggravate the disease.
In addition, in young children, uncontrollably consume this sweetener, you may experience an allergic reaction or atopic dermatitis.
Fructose: harm or benefit for losing weight
Fructose is one of the most common products used in dietary nutrition. The shelves diet product just bursting with sweets, in the manufacture of which is added fructose.
Dietitians suggest to use instead of sugar that is fructose. But it can how to help lose weight and Vice versa can lead to excess weight.
The use of this monosaccharide for people wanting to lose weight, that it does not cause a quick release of sugar into the bloodstream. Besides, fructose is much sweeter than usual sugar, so significantly less is spent.
But the use of fructose losing weight should also be in moderation. A large amount of this substitute will only help the fatty tissue to grow more and more, and faster.
Fructose inhibits the feeling of satiety, so people often consume this sweetener, constantly experiencing hunger. As a result, products are consumed more, which is unacceptable for diet.
So what is the conclusion from the foregoing? No specific contraindications and prohibitions against the consumption of fructose does not exist.
The only thing you must always remember that the use of this sweetener should be moderate.