We’ve beaten up sugar in previous posts – why it’s not good for you, how it controls your thoughts, how it’s addictive, how it makes you gain weight, how (in chronic dosages) will lead to Type II Diabetes…but what is it (really) about sugar that makes it so bad. Well, all of the above, but most importantly – FRUCTOSE! *cue thunderous sound effects and lightning flashes*
At the most fundamental level, all carbohydrates are various forms and combinations of saccharides (or simple sugars). The body uses enzymes to break down carbohydrates into these basic molecules in order for them to enter the bloodstream and be used throughout the body. The three monosaccharides are Glucose, Fructose and Galactose. Think of these as the “primary colors” for carbs.
I’m confident you’ve heard of the first two, Glucose and Fructose. We talk about glucose a LOT! It’s a major source of fuel for all the cells in your body, is commonly referred to when talking about “blood sugar levels,” and triggers that fat storing hormone Insulin. [1] Fructose, or “fruit sugar” is found in honey, fruits, flowers, berries and most root vegetables. [2] Galactose, or “milk sugar” has a similar chemical structure to Glucose and commonly binds with it to form the disaccharide, Lactose. [3] Disaccharides are just two simple sugars chemically bonded together. Depending on the combination, we can make different compounds. [4] Most notably, Sucrose and Lactose.
You may be familiar with the term “lactose intolerance.” This is where individuals lack the specific enzyme, lactase (the enzyme produced in your small intestine that breaks the bond between Glucose and Galactose). Without it, your body can’t digest it, leading to diarrhea, nausea, cramps, gas, and/or bloating. [5] Ironically, it’s actually the bacteria in your gut that can produce lactase if you can’t, and the action of them breaking it down is what leads to the gas and bloating.
Table sugar is Sucrose. Take note that Sucrose is 50% Glucose and 50% Fructose. We’re going to be concentrating on that 50% that is Fructose, here. Now, found in its natural state (primarily in fruits), there’s nothing wrong with it – there’s plenty of fiber that goes along for the ride, slowing down the absorption of sugar into our system. The refinement process (e.g. the manufacturing of High Fructose Corn Syrup, table sugar, fruit juices, et cetera), however, strips away the nutrients and fiber, in turn, “shocking” our system with more than our bodies are designed to handle. Add to that, that the majority of manufacturers extract and concentrate fructose from genetically modified corn, beets and sugarcane [6] – and you can see how this is shaping up to be a red flag.
Again, I want to be clear – fruit is not the bad guy here. Heading Healthy means consuming plenty of natural sugars found in fruits and vegetables! If you’re goal is to lose weight, it may be best to avoid apples; but to be healthy, be less concerned about eating a Red Delicious. Whole (preferably organic) fruits contain other vital components like fiber, vitamins, minerals and flavonols that are beneficial to your body. It’s when you start refining these elements that can get you in a world of hurt. A coke or cookie, for example, do not provide any positive effects to your health.
Juice is a red herring! It’s only sugar water that tastes like fruit. Without the fiber, you’ll be quickly flushed with fructose, AND you’ll be consuming more than you think. For every 8 ounce glass of OJ you guzzle, you’re actually consuming 3 medium-sized oranges (minus the good stuff); and it takes 3 apples to make one cup of apple juice. [7] It’s simply a volume problem. It’s just too easy to consume WAY more than you can handle when drinking juice, whereas it’s going to be extremely hard to overeat fruit to the point of having a “high-sugar diet.” Your body can only process so much fructose at any given time, and the only way it can do so, is through the liver. I know this is hard to believe, but you can’t trust all the information you see out there!
[8]
Your liver, the body’s largest internal organ, plays an important role in detoxifying your body. Among other things, it is responsible for metabolizing drugs, medications, chemicals and other toxins and natural substances, along with processing and breaking down body fat. Compromise it, and you’ll fail to manufacturer key chemicals, store vitamins, make bile, and manufacture cholesterol and triglycerides. [9] It’s so important, in fact, that it’s the only organ that can fully regenerate. [10] According to the American Liver Foundation, Non-Alcoholic Fatty Liver Disease (the most common form of chronic liver disease in America), affects 1 in 3 adults, 1 in 10 children, and is strongly associated with obesity and diabetes. [11] It’s characterized by excess fat build-up in the liver. But what’s the connection to fructose?
Let’s take a (albeit simplistic) look at how your body metabolizes glucose versus fructose. Remember, for every helping of sugar, 1/2 is glucose and 1/2 is fructose.
Both are broken down through enzymatic functions.
Both exit the intestinal tract via the bloodstream (through the portal vein) and head straight to the liver.
With glucose, the liver uses whatever it needs for energy, and then passes the rest on to be used by other cells throughout the body. Since every cell in the body can utilize glucose as fuel, most of it gets used up and what little is left gets stored as fat. Generally speaking, of the 1/2 of your helping of sugar that is glucose, most gets used up as energy.
With me so far?
Well, unlike glucose, that can be used by every cell in the body, fructose can only be metabolized by liver cells. [12] With only one organ able to process all that energy, a pile of fructose backs up, and an overload situation quickly arises inside the liver. What the liver doesn’t use, it stores. This is very similar to how excess glucose is stored as fat throughout the body; but in the case of fructose, that excess remains quarantined in the liver. This results in, you guessed it…a fatty liver. So, that 1/2 of your helping of sugar that is fructose, basically finds its way to fat. Imagine, taking half of what you eat and shoving it in your love handles, or your tummy, or your face – as fat. Do not pass Go. Do not collect $200. Half of sugary beverages you consume, fruit drinks you demolish, or deserts you devour are on a fast track to fatdom!
According to an article published in Nutrients (Volume 9, Issue 3 dated 2017) [13]
Among various factors, such as an unhealthy diet or a sedentarity lifestyle, excessive fructose consumption is known to favor nonalcoholic fatty liver disease (NAFLD), as fructose is both a substrate and an inducer of hepatic de novo lipogenesis.
Translation: eating a lot of sugar creates a fatty liver and a fattier human!
So, I hope this really drives home how unnatural and toxic refined sugars are to your body. Not only do 50% of the refined sugar you consume essentially get stored as fat, that deposition of lipid cells compromises the very organ responsible for detoxifying your body – and PROCESSING FAT. If you’ve been struggling to lose a few inches around your midsection, it may be because your liver needs a break.
Foods in their natural (whole, raw, unrefined) state can be great for health. Start stripping out all the goodies, distilling, cutting, refining, manufacturing those healthy products and you’re left with a dangerous chemical.
Example of refined nature – from healthy to harmful [14]
This article sponsored by Your Liver.
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[1] https://en.wikipedia.org/wiki/Glucose
[2] https://en.wikipedia.org/wiki/Fructose
[3] https://en.wikipedia.org/wiki/Galactose
[4] https://en.wikipedia.org/wiki/Carbohydrate#Disaccharides
[5] https://www.mayoclinic.org/diseases-conditions/lactose-intolerance/symptoms-causes/syc-20374232
[6] http://sugarscience.ucsf.edu/the-toxic-truth/#.W1oM79JKjRY
[7] https://www.thekitchn.com/a-visual-guide-to-juicing-fruit-how-much-fruit-goes-into-a-cup-223448
[8] https://www.choosemyplate.gov/fruit
[9] https://www.medicinenet.com/liver_anatomy_and_function/article.htm#what_are_symptoms_of_liver_diseases
[10] https://www.prevention.com/health/a20488879/important-liver-facts/
[11] https://liverfoundation.org/for-patients/about-the-liver/diseases-of-the-liver/non-alcoholic-fatty-liver-disease/
[12] https://www.health.harvard.edu/blog/is-fructose-bad-for-you-201104262425
[13] http://www.mdpi.com/2072-6643/9/3/230
[14] https://riveroakstreatment.com/cocaine-treatment/
Featured Photo by Najib Kalil on Unsplash
