Fructose is the natural sugar found in fruits, but is also present in most types of sugars added to processed foods and drinks. The fructose consumption of Americans has steadily increased during the past decades. Dr. Robert H. Lustig, professor of pediatrics in the Division of Endocrinology at the University of California, San Francisco, believes that fructose has a toxic effect and is responsible for the increased prevalence of obesity, insulin resistance, diabetes as well as a condition called fatty liver disease.
Enlarged Liver
Nonalcoholic fatty liver disease can be described as your liver gaining weight. As a result of this condition, your liver becomes enlarged and contains a lot of accumulated fat. The rise in the prevalence of fatty liver disease follows the rise in overweight and obesity and a high fructose intake could be part of the problem, in both weight gain and fatty liver, as reported in the June 2008 issue of "Journal of Hepatology." In this study, the researchers found that people with fatty liver disease consumed up to three times the amount of fructose consumed in people with a healthy liver.
Weight Gain
Not only can fructose make your liver accumulate fat and increase in size, but it can also cause your whole body to gain weight. When you eat fructose, it goes straight to your liver and bypasses many steps that other nutrients would have to follow. As a result, eating fructose fails to satisfies your hunger because it does not stimulate the release of the hormone leptin, which is important to make you feel full after eating, according to the April 2004 issue of the "American Journal of Clinical Nutrition." In addition, excess fructose in your diet is more likely to be converted to triglycerides, a type of fat, and then put for storage in your liver, belly or butt.
Fruits Vs. Sugar
The fruit intake of Americans is relatively stable, but the consumption of sugar and especially high-fructose corn syrup has been increasing gradually over the last 40 years. As a comparison, a medium apple contains about 10.7 g of free fructose and an additional 1.9 g bond to glucose as part of a total of 3.8 g of sucrose. A 12 oz. can of cola contains 20 g of fructose. Sixteen percent of the calories consumed by Americans, or about 318 calories a day, come from added sweeteners, which corresponds to approximately 40 g of fructose from added sugar, according to the April 2004 issue of the "American Journal of Clinical Nutrition."
Keep Your Liver Healthy
To prevent the detrimental effect of fructose on your liver and waist circumference, reduce your intake of fructose. You don't have to avoid fruits completely, but limit yourself to no more than two servings of fruits a day, especially if you are at risk or are diagnosed with fatty liver disease. Opt for berries as much as possible because they are lower in fructose compared to other fruits. Read food labels carefully and avoid all foods containing added sugar, high-fructose corn syrup or other sweeteners.
References
- "New York Times"; Is Sugar Toxic?; Gary Taubes; April 2011
- "Sugar: The Bitter Truth"; Robert H. Lustig; July 2009
- MayoClinic.com; Nonalcoholic Fatty Liver Disease; February 2011
- "Journal of Hepatology"; Fructose Consumption as a Risk Factor for Non-Alcoholic Fatty Liver Disease; Xiaosen Ouyang, et al.; June 2008
- "American Journal of Clinical Nutrition"; Consumption of High-Fructose Corn Syrup in Beverages May Play a Role in The Epidemic of Obesity; George A Bray, et al.; April 2004
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