What is fructose: features, benefits and harms of monosaccharide

Supporters the right nutrition and possible medicine diets often refuse from conventional sugar. He prefers fructose.

But how is that fair? Really, is it possible to add fructose to drinks and desserts for diabetics, pregnant women, children? Or is it just another marketing ploy? What's the difference between fructose and sugar? Let's understand!

Concept and features

What is fructose? This term is commonly understood as a monosaccharide. It is a fruit sugar that is inherently the simplest carbohydrate. Its formula looks like this: C6H12O6. 

Homologs Of a popular glucose. They often consider another monosaccharide, galactose but have different properties.

It is Considered that among all carbohydrates this substance is the least caloric. At 100. g of the product accounts for only 390 calories. But this does not mean that you can eat the whole "portion"per day. The optimal daily rate is only 40 grams. The substance is much sweeter than the usual table sugar.

And you know, how many fructose in 1 tea spoon? About 8 grams!

What is the biological role of the substance? When entering the body begins the work of the salivary glands and pancreas. They break down the sweetness to glucose. How monosaccharides they are absorbed in the intestine. Then the substances are converted into energy. If there are excess, their body deposits in the liver and muscle tissue in glycogen format. This substance is essential for daily use.

Fructose is often compared with glucose. But the first substance has several advantages. Monosaccharide does not provoke a strong release of insulin into the blood. It is slowly absorbed into the intestinal tissue and is not absorbed too quickly.

W in some situations, there is a lack of substance in the body. The main signs of deficiency are depression, weakness, nervous exhaustion, apathy, irritability.

But it happens and excess fruit of the derivative in the body. This manifests itself in the form of excess weight and heightened appetite. When choosing a sugar replacement in favor of fructose, it is worth remembering: with an overabundance of the substance, its processing occurs, the result of which becomes fat. He goes into the bloodstream in the format of triglycerides. This creates a risk for obesity and various heart diseases.

With active physical and mental activity, which are associated with high energy costs, the need for fructose increases. But it falls when overweight, at night and in the evening, during rest.

To distinguish monosaccharides from glucose or other sugars is almost impossible. But the difference between them is noticeable for our organism's.

Fructose use

Use of fructosefructose Use

Natural fructose is not harmful to health. Monosaccharide, which is found in berries, vegetables and fruits, has a beneficial effect on the body. Substance allows you to:

  • extend the term shelf life of products;
  • reduce the risk of caries;
  • reduce inflammation occurring in the oral cavity.

Fructose is Also a natural antioxidant that does not cause allergies. Fruit sugar is easily perceived by the body and absorbed by its tissues. It allows you to remove physical stress, has a tonic effect. The compound prevents the accumulation of excess carbohydrates in the body. Accelerates recovery from serious mental activity. It also reduces the caloric content of food. It is not surprising that natural monosaccharide is useful for athletes and people who lead an active lifestyle.

Natural sources of fructose

What contains the substance in its natural form? Below is a table that will help you find out how much of this compound in one or another products:

Product Name

Quantity, gr.

Black window.Ya.adfoxCode.create({ ownerId: 275890, containerId: 'adfox_156016666423385727', params: { pp: 'h', ps: 'czdh', p2: 'glak' } attention should be a list of products that contain the most fructose. This list includes honey, grape juice, agave syrup, figs, dried apricots, dried peaches. 

Where else is the component? High contents of compounds in figs varieties of Majuli and deglet Nour, cranberries, paprika. A lot of stuff in ketchup and balsamic vinegar.

Sources of fructoseFructose sources

A Large number of fruit sugar in bananas (8,2-8,8), but in strawberries indicator varies from 2.4 to 3.4. Accordingly, the content of sucrose in them is different.

But can be point to and not the most useful sources of substances. These include simple carbohydrates. Its content is high in purchased kvass, jelly, cupcakes, biscuit, waffles, gingerbread, sesame halva, jam, etc.

Often ingredient is used in cooking. It is used as an amplifier of the smell of berries and preservative. It is also used instead of regular sugar. As a rule, the component is used in the preparation of:

  • jams;
  • jam;
  • dairy products;
  • baking;
  • ice cream;
  • berry salads;
  • sweet drinks.

You Can find a component in desserts with low calories, juices, canned fruits and vegetables. 

As a sweetening raw material monosaccharide is used for preparation of cupcakes, marshmallows, waffles, bars, oatmeal cookies for weight loss and people with diabetes. The use of a component to soften moonshine is common.

Fructose is a frequent ingredient in sweets for diabetics (sweets, chocolate, cakes).

Harm and danger of fructose

The dangers of fructosethe dangers of fructose

What can be dangerous fructose? And does the compound cause any harm in General? Let's understand. Products, which include fruit sugar, differ from glucose low glycemic index. But this is true only for natural substances that do not provoke sharp fluctuations and jumps in blood sugar.

But to call a harmless monosaccharide is also impossible. After all, fructose is not only natural, but also industrial. The second option is presented in the format of sweet powder. Its taste is more intense and bright. 

Industrial analog, coming with food in the body is not absorbed into the blood immediately. First it enters the liver. It is converted to glycogen or fat. This depends on the quantity of the item received. The more it is, the higher the probability of getting fat at the output. Therefore, it is not necessary to absorb such products thoughtlessly.

Food with industrial fructose is often mistakenly considered dietary.

What is the industrial version made of? This crystal version is extracted from Jerusalem artichoke tubers and sulfur acids. Also for sweets used ethyl alcohol. By oxidation in the laboratory it is possible to achieve a quality reaction. As a result - get sweet powder.

Monosaccharide has a direct effect on the production of peptin. It's the hormone of satiety. Large consumption of fruit sugar leads to the fact that the brain ceases to receive signals of saturation. And the person begins to actively overeat, which leads to weight gain. Therefore, it is important caution to treat products with such sweetness to people prone to obesity and suffering from type 2 diabetes.

Yes, fructose has a low glycemic index. This figure is 20 GI. But ¼ of the substance in contact with the body is transformed into glucose, and this is another glycemic index. It reaches 100 GI. This implies a rapid release of insulin into the blood. The rest goes through the intestinal wall. 

Metabolic exchange of fruit sugar ends in the liver. It is there that part of it is involved in glycolysis and gluconeogenesis, and these isomers are cleaved. But a significant part of the substance is converted into fats. That is why the component should be used with caution in patients with diabetes, fructosemia and those on a diet.

Who strongly discourages diabetics from using this substance as a sweetener.

Intolerance fructose

Fructose intolerancefructose Intolerance

Despite the fact that this monosaccharide does not cause Allergy, in some cases its intolerance is observed. As this manifests itself? 

Main symptoms of fructosemia:

  • weight loss;
  • vomiting;
  • jaundice.

Intolerance is usually manifested immediately, already at the first meeting with the sugar. This is usually observed in infants, when first introduced solid foods, especially mashed potatoes, fruit juices. With artificial and mixed feeding, sometimes newborns are given cow's milk mixed with sugar. 

Most pronounced fructosemia, when the ratio of sweetness with the main product high. In such a situation, the disease is severe. Disturbed metabolism, jaundice occurs.

Older Children react differently. They can completely abandon products with such a component. Their weight slowly increasing. In growth they lag behind. Mental development also slows down. But in adults intolerance is less common.

Safe analogues of fructose

That better - fruit sugar or neural option? The comparison here is not too appropriate, since the principle of operation of these sweets and their properties are in many ways close. Both options will not cause serious harm to health only with moderate use.

How to replace fructoseThan replace fructose

So want to know, there is whether a good substitute for. Many experts say that there is practically no. Let's understand the reasons!


For example, sorbitol is widespread. This sweetener is noted in the composition of products as E420 and is essentially the same sugar that is obtained from fruits. This component is characterized by low calorie and not too pronounced sweetness. 

But it also has other features. Sorbitol is different:

  • choleretic action;
  • mild laxative effect;
  • the ability to negatively affect the work of the gastrointestinal tract with excessive enthusiasm.

Permissible amount of sorbitol per day - 30 g.


Is More harmful than the popular stevia. On the basis of the same plant, a sweetener with zero calorie is obtained in the format of tablets, powders, tinctures, syrups'. But the purified version causes a lot of doubts among experts.


Another known drug is xylitol, but it is most often added to chewing gum. In its effect on the body, it is similar to sorbitol.

Other sugar substitutes

The Only option that is optimal for diabetics is stevioside, which is 250 times sweeter than ordinary granulated sugar. This sweetness is not harmful to their condition. It can be added to tea, cappuccino and other coffee options, chicory, strawberry lemonade. With it is done mashed berries.

As for artificial sweeteners, not all of them are completely safe. Sucralose - one of the most recommended options. Safe shzam permitted even for pregnant women and those who breast-fed, gout.

Controversial decision - cyclamate, which has long been banned in the United States. But in Russia it is still for sale. Limit on its the use of children's age and pregnancy.

Interesting video about fructose will help you to understand this question:

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