Fructose and Added Sugars

Q: Should I avoid high-fructose corn syrup? — Tom in  Hanover, Mass.

A: Limiting products with high-fructose corn syrup is a good  idea, but don’t single out that one sweetener. It is important to limit all  added sugars.

High-fructose corn syrup, an added sweetener in food products, contains 55  percent fructose, a short chain carbohydrate. Research finds fructose is  metabolized differently than other sugars. It gets shuttled to the liver,  converted to triglycerides, or fat, and sent to the bloodstream, causing  triglyceride levels to rise, which can increase the risk of diabetes and heart  disease.

Other studies find fructose blunts levels of leptin, a hormone that  regulates appetite, which can lead to overeating and weight gain, and this  weight gets stored in the belly. Too much fructose is also linked to gout.

Ordinary table sugar, or sucrose, contains 50 percent fructose. Other  sweeteners, such as apple and grape juice concentrates, molasses and honey, all  contain at least 50 percent fructose, and they should be limited, too. Look to  the ingredient list on the food label to determine the type of added  sweetener.

Soft drinks are the No. 1 source of added sugars in the American diet.  Research finds even as little as one soda a day increases the risk of heart  disease and metabolic syndrome, a precursor to diabetes.

According to the Corn Refiners Association, sodas are supposed to contain no  more than 55 percent fructose and 45 percent glucose. But when researchers  pulled soft drinks from shelves in California and analyzed them, they found  surprising results:

Pepsi, Coke and Sprite contained “really high fructose corn syrup” with 65  percent fructose. The results, recently published in the journal Obesity, could  explain why soft drinks appear to be particularly detrimental to health.

Although sweeteners with fructose have special health considerations,  over-indulging in any type of sugar is a problem. In the United States, we  consume 20 percent more added sugars than we did in the 1970s, which translates  into an extra 400 calories, enough to cause alarming rates of weight gain.  Excess weight alone, regardless of whether it comes from fructose, increases the  risk of diabetes and heart disease.

The bottom line is all sweeteners should be limited in the diet. The  American Heart Association recommends women should consume no more than 100  calories in added sugar daily and men no more than 150 calories.

A 12-ounce soda contains approximately 150 calories of added sugar, and  other sweetened beverages, such as fruit drinks, juices, sports drinks,  sweetened teas and coffee drinks, can add up, too.

Check grams of sugar on the food label or online to determine the calorie  amount in beverages, cookies, muffins, cakes, cereal and other products. Each  gram of sugar is the equivalent of four calories. For example, a cup of lemonade  containing 23 grams of sugar will supply 92 calories of added sugar to your  diet, and a granola bar with 10 grams will contribute 40 calories.

Joan Endyke is a registered dietitian with a master’s degree in food and  nutrition. Send your questions to her at  This column is not intended to diagnose or treat disease. Check with your doctor  before making any changes in your diet.

This entry was posted in Patriot Ledger Articles. Bookmark the permalink.

40 Responses to Fructose and Added Sugars

  1. Adrien says:

    Very interesting points. Thanks!

    My site:
    rachat de credits

  2. google says:

    I liked your article is an interesting technology
    thanks to google I found you

  3. Trim says:

    I happen to stumble upon your blog. I am doing research about sugar and your post answers all my question. It is quite a read by the way.

    Author of Trim Nutrition

  4. The post you wrote is really nice.

  5. gify ruchome says:

    This article was really good. I look forward to reading another one.

  6. gify ruchome says:

    I really liked that article. You should write more about that topic.

  7. Sharon says:

    Very nice, i suggest Admin can set up a forum, so that we can talk and communicate.

  8. Man My spouse and i unquestionably excavate this specific posting and it had been very great and I am going to spend less this. Need to repeat the outstanding investigate these statements have is tremendously outstanding !! Who does that will extra research nowadays? Well done Also yet another tip back to you is basically canget a new Translator Application in your Around the world Audience !!

  9. Ebook PDF says:

    I’m still learning from you, while I’m trying to achieve my goals. I definitely liked reading everything that is written on your blog.Keep the tips coming. I enjoyed it!

  10. gify says:

    The article you wrote is very nice.

  11. Great post. I was checking constantly this blog and I am impressed! Extremely useful information specifically the last part 🙂 I care for such info a lot. I was seeking this certain information for a long time. Thank you and good luck.

  12. gify says:

    The post you wrote is really interesting.

  13. Wonderful blog! I found it while browsing on Yahoo News. Do you have any tips on how to get listed in Yahoo News? I’ve been trying for a while but I never seem to get there! Appreciate it

  14. e-booki says:

    This article was really good. I look forward to reading another one.

  15. gify says:

    The post you wrote is really nice.

  16. ebook says:

    This article was really good. I look forward to reading another one.

  17. Really nice style and good written content , practically nothing else we need : D. reseller hosting | cpanel reseller |

  18. I don’t even know how I ended up here, but I thought this post was good. I don’t know who you are but certainly you are going to a famous blogger if you aren’t already 😉 Cheers!

  19. Thanks for your sharing, I want to exchange backlink with your site,Welcome to My site:elitist guide review, please give me a response via email,Best Regards,Thanks!

  20. Great post. I was checking continuously this blog and I am impressed! Extremely helpful information specifically the last part I care for such information a lot. I was seeking this certain information for a long time. I will keep the attention of your blog. Thank you and best of luck.

  21. I was recommended this web site by my cousin. I’m not sure whether this post is written by him as nobody else know such detailed about my difficulty. You are wonderful! Thanks!

  22. Kołowrotki says:

    Lovely just what I was searching for.Thanks to the author for taking his time on this one.

  23. Great – I should certainly pronounce, impressed with your site. I had no trouble navigating through all the tabs as well as related info ended up being truly simple to do to access. I recently found what I hoped for before you know it at all. Reasonably unusual. Is likely to appreciate it for those who add forums or something, website theme . a tones way for your customer to communicate. Nice task..

  24. ebooki says:

    I enjoyed that post. This topic is really very intesting.

  25. The article you wrote is very good.

  26. camping gear says:

    Your article, Fructose and Added Sugars | Wicked Good Health Blog, really made me stop and consider this topic. Not only was it well composed but very enlightening as well. I have added your blog to my bookmarks and will be back to read future pieces.

  27. numerology says:

    Does your blog have a contact page? I’m having problems locating it but, I’d like to send you an e-mail. I’ve got some recommendations for your blog you might be interested in hearing. Either way, great site and I look forward to seeing it grow over time.

  28. Hey how are you doing? I just wanted to stop by and say that it’s been a pleasure reading your blog. I have bookmarked your website so that I can come back & read more in the future as well. plz do keep up the quality writing

  29. We’re a group of volunteers and starting a new scheme in our community. Your web site provided us with valuable information to work on. You have done a formidable job and our entire community will be grateful to you.

  30. Shane Machel says:

    Wonderful document along with very easy for you to figure out justification. Exactly how can My spouse and i attempt receiving concur for you to submit element in the document inside my future news letter? Getting suitable credit history to you personally your publisher along with web page link on the blog won’t certainly be a trouble.

  31. Hey are using WordPress for your site platform? I’m new to the blog world but I’m trying to get started and create my own. Do you require any html coding knowledge to make your own blog? Any help would be greatly appreciated!

  32. Letha says:

    Good article. Its realy good. Many information help me.

  33. scrapebox says:

    Im extremely impressed along with your writing abilities and as well with all the structure for the blog. Are these claims a paid theme or have you colorize it for you yourself? Anyway maintain the nice high-quality writing, it’s rare to look a nice blog such as this one these days..

  34. I love reading such news. They are very interesting and give me very much information.

  35. I intended to put you one little bit of observation to finally thank you very much over again considering the unique techniques you’ve featured above. It’s really pretty generous of you to give without restraint all a few people might have sold as an e-book to make some money for their own end, specifically since you might well have tried it in the event you considered necessary. The basics as well worked as the easy way to know that other individuals have similar fervor really like my very own to realize a great deal more with reference to this problem. I know there are millions of more pleasant occasions up front for those who discover your blog post.

  36. I appreciate an amazing put up, would study your particular others reviews. thanks for your thinking within this, I experienced a trifle thump by this text. Thanks again! You wanna make an excellent point. Has great facts here. I feel that if more people thought of it like this, they’d have a better time receive the hang ofing the matter.

  37. Soccer Blog says:

    Discovered your article really exciting in fact. I seriously really enjoyed studying it therefore you make very some fantastic details. I’ll bookmark this web site for the long run! Relly excellent content.

  38. san diego says:

    Observed your article really intriguing in fact. I actually really enjoyed looking at it and you also make really some fantastic points. I will bookmark this web site for the long run! Relly terrific post.

Leave a Reply

Your email address will not be published. Required fields are marked *