You may be consuming more sugar in your diet than you realize. According to the American Sugar Alliance, sugar is used in 70 percent of manufactured food, and the average American consumes 44 lbs. of sugar a year. Naturally occurring sugars are found in foods such as fruit, vegetables and milk. Added sugars are sugars and syrups put into food during preparation or processing, or added at the table. Fructose and sorbitol are two forms of sugar commonly found in the American diet.
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Facts About Fructose
Sometimes called fruit sugar, fructose is a naturally occurring sugar found in fruit, some vegetables and honey. It is sometimes referred to as a simple sugar because biochemically, it is comprised of a single sugar molecule. Fructose metabolizes slowly in the liver and has a low glycemic index compared to glucose. It does not cause swings in blood glucose levels. For this reason, fructose is often the sweetener of choice in many sports drinks and energy bars.
HFCS and Fructose
Fructose has come under fire recently due to controversy surrounding high-fructose corn syrup, or HFCS, and its purported link to the rising incidence of obesity, as well as a host of other health problems. However, HFCS is not the same as fructose. HFCS is a processed syrup derived from corn, wheat, rice and other starch sources. It is a mixture of fructose and glucose. HFCS is utilized as a sweetener and food additive in numerous packaged foods such as cookies, cereals, fruit drinks and soft drinks. Table sugar, or sucrose, is very similar to HFCS in that both are comprised of an approximate half and half ratio of fructose and glucose. HFCS has a high glycemic index value, meaning it is rapidly absorbed into the bloodstream, resulting in spikes in blood glucose levels.
Facts About Sorbitol
Sorbitol is a naturally occurring sugar alcohol found in fruits such as prunes, apples, peaches and pears. It is frequently used as an artificial sweetener in sugar-free candies, chewing gum, soft drinks and fruit juices, as well as in some over-the-counter medications. Sorbitol contains roughly half the calories of common table sugar and is absorbed much slower than sugar, reducing insulin response. As a food additive, sorbitol has undergone scrutiny due to numerous reports from consumers of unpleasant side effects.
Side Effects Associated with Fructose and Sorbitol
Both fructose and sorbitol can cause digestive problems, especially in individuals who are sensitive. The most commonly reported adverse side effects are abdominal cramping, nausea, moderate to severe diarrhea and abdominal bloating. Sorbitol in particular, has been shown to cause severe osmotic diarrhea and dehydration in some individuals.This phenomena is known as "chewing gum diarrhea" or dietetic food Diarrhea. Consumers may not recognize a link between their use of reduced-calorie products containing sorbitol and their gastrointestinal problems.
Recent Research Findings
A recent study by UCLA's Jonsson Comprehensive Cancer Center study linked fructose intake with pancreatic cancer, one of the deadliest forms of cancer. The study found that pancreatic cancer cells utilized fructose to activate a key cellular pathway that drives cell division, helping the cancer to grow more quickly. Another study by researchers at the University of Florida, suggests a possible link between high consumptions of fructose and leptin resistance, leading to obesity. Leptin is a hormone that plays an important role in controlling appetite. Although this study was performed on rats and not human subjects, the findings suggest a need for additional studies to look for similar effects in human subjects.
Final Considerations
As of 2010, the FDA mandates that any product containing a sorbitol-based sweetener bear a warning label against excessive consumption. Gastrointestinal problems associated with fructose and sorbitol seem to be associated with levels of consumption. In short, control consumption and you can likely control any unpleasant side effects. Gastric intolerance may depend on the amount you eat at one time. Read labels and check medications for fructose and sorbitol, especially if you know you are sensitive.
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