the Perils of Fructose

My goal today is to list some of the main points from two lectures I attended today. The speaker was an MD researcher who has linked, through his research, fructose with cardiovascular disease in that he believes it causes metabolic syndrome which is a precursor for heart disease and diabetes. I want to share any points that might be relevant in our real lives, so here they are:

Fructose itself appears to increase uric acid and uric acid increase can lead to a nitric oxide decrease. Fructose also seems to effect the hormone leptin which is supposed to suppress appetite when we have had enough to eat. Scientifically over my head, but I believe these are the actions that lead to a syndrome which has the following adverse health components:
Hypertension
Increased weight, abdominal fat
Insulin resistance
High levels of triglycerides
Inflammation
Oxidative stress
Endothelial dysfunction

Limiting fructose is advised. Table sugar is a molecule of fructose bound to a molecule of glucose. High Fructose Corn Syrup contains the same two molecules in an unbound or free form. Both fructose sources cause the increase in uric acid, but the free form is more potent.

Fructose is also found in fruits, however, there is some neutralizing of the effects because of the fiber, antioxidants and polyphenols found in many fruits. Watch out though, not all fruit has the protective chemicals. For instance and sadly, watermelon is one of the most high fructose fruits with little antioxidant balancing. Also watch dried fruit because of the high sugar and calorie content involved. People eat it too freely.

Dr. Johnson advises that we eat 2-3 fruits a day, because there is 4-8 g of fructose in each. He strongly encourages limited fruit juices and avoiding soft drinks.

I learned some odds and ends as well.

In white persons under 40 who have high blood pressure, salt restriction doesn’t seem to help.

Olive oil is best purchased in the can, to preserve its health promoting properties.

Heart disease or vascular disease has two distinct pathways. I understood Dr. Johnson to differentiate between atherosclerosis and arteriosclerosis. Whether I have the terms right or not, he was explaining that one type of artery disease was related more to saturated fats and cholesterol while the other was more likely due to the inflammation and cell damage from the hypertension related to fructose consumption. He was responding to my question regarding whether or not he was trying to minimize the effects of a high fat diet on heart disease and he said NO , not at all.. but that the high fat diet caused one type of problem and the high fructose diet caused another.

He estimates that we consume upwards of 50gs of fructose a day and would be better off at 25gs a day.


a little more tomorrow in regards to a fructose index, fructose sources, and a soda tax...