In recent years, the world has come to a conclusion that fructose is the black-sheep in the sugar family and that it's responsible for every disease out there, including diabetes, heart disease, cancer, gout, and fatty liver disease. It seems that fructose has also single handedly contributed to child-hood obesity.
To check the facts, let us look into the differences in glucose and fructose metabolism.
Glucose metabolism: Once glucose enters your cells, the enzyme phosphofructokinase will determine whether glucose would be used for immediate energy or stored in liver or muscle as glycogen to be used later, when called upon to raise blood glucose levels.
Does this mean glucose will not get converted into fat?
Ah, how we wish! Once glycogen reserves are built and filled up, remaining excess glucose will get converted to fat.
To check the facts, let us look into the differences in glucose and fructose metabolism.
Glucose metabolism: Once glucose enters your cells, the enzyme phosphofructokinase will determine whether glucose would be used for immediate energy or stored in liver or muscle as glycogen to be used later, when called upon to raise blood glucose levels.
Does this mean glucose will not get converted into fat?
Ah, how we wish! Once glycogen reserves are built and filled up, remaining excess glucose will get converted to fat.
Fig 1. Fate of glucose
(Extracted from Obesity and the regulation of fat metabolism http://www.wormbook.org/chapters/)
Fructose metabolism: Fructose can be converted into glucose through gluconeogenesis, or used to produce energy through glycolysis. However, as it bypasses the phosphofructokinase (PFK)) regulation, all that excess fructose gets converted into cholesterol and triglycerides, which results in not just an increase in blood lipid levels but also an increase in stored body fat. Fructose is utilized by a few cell types, such as sperm cells, for energy. However the body can also make fructose from glucose when and where necessary.
Take a look at this simplified version of Glucose vs Fructose pathways
(Extracted from Obesity and the regulation of fat metabolism http://www.wormbook.org/chapters/)
Fructose metabolism: Fructose can be converted into glucose through gluconeogenesis, or used to produce energy through glycolysis. However, as it bypasses the phosphofructokinase (PFK)) regulation, all that excess fructose gets converted into cholesterol and triglycerides, which results in not just an increase in blood lipid levels but also an increase in stored body fat. Fructose is utilized by a few cell types, such as sperm cells, for energy. However the body can also make fructose from glucose when and where necessary.
Take a look at this simplified version of Glucose vs Fructose pathways
Figure 2: Glucose and Fructose metabolism.
(Extracted from www.diagnosisdiet.com)
So, both fructose and glucose, when excessively consumed, will convert to fat.
The difference is that fructose bypasses those PFK check-points and goes directly into fat production and storage, whereas glucose is subjected to more of a control and has other options before getting into fat storage.
Does fructose gets converted into fat more easily and faster than glucose?
According to research at the University of Texas Southwestern Medical Center in Dallas, the answer is YES!
Their findings show that,
(Extracted from www.diagnosisdiet.com)
So, both fructose and glucose, when excessively consumed, will convert to fat.
The difference is that fructose bypasses those PFK check-points and goes directly into fat production and storage, whereas glucose is subjected to more of a control and has other options before getting into fat storage.
Does fructose gets converted into fat more easily and faster than glucose?
According to research at the University of Texas Southwestern Medical Center in Dallas, the answer is YES!
Their findings show that,
- Fructose gets converted into fat way more quickly than other sugars.
- If fructose is consumed together with a high fat containing meal, the fat was much more likely to be stored in the body than used for energy production.
Figure 3: Glucose vs Fructose
Extracted from https://diabetesmealplans.com
Think about those fast food cheeseburger-meals you so eagerly purchase and enjoy. That's an ideal fat-storage combo. Sugar-filled sodas, high fat foods including fries which is not only extremely high in calories, but represents the best, high-sugar and high-fat diet that contributes to obesity.
Note what I've said--High-Sugar!
Swapping fructose with glucose will not solve the problem because your meal is still high in total calories that contributes to fat storage, anyway.
In simple language, fructose is as bad as any other sugar, or any other type of sugar is as bad as fructose, if consumed excessively.
Summary
I will discuss High-Fructose-Corn-Syrup controversy in my next article.
Extracted from https://diabetesmealplans.com
Think about those fast food cheeseburger-meals you so eagerly purchase and enjoy. That's an ideal fat-storage combo. Sugar-filled sodas, high fat foods including fries which is not only extremely high in calories, but represents the best, high-sugar and high-fat diet that contributes to obesity.
Note what I've said--High-Sugar!
Swapping fructose with glucose will not solve the problem because your meal is still high in total calories that contributes to fat storage, anyway.
In simple language, fructose is as bad as any other sugar, or any other type of sugar is as bad as fructose, if consumed excessively.
Summary
- Both excess glucose and fructose will get converted into fat and gets stored in the body.
- Fructose to fat conversion is more efficient and happens quickly compared to glucose to fat conversion.
- Avoid consumption of excessive sugars of any kind.
I will discuss High-Fructose-Corn-Syrup controversy in my next article.