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High consumption of fructose can cause stomach pain and diarrhea
Those who integrate a lot of fresh fruit and vegetables into their diet plan provide their body with important vitamins and minerals and thus protect themselves from diseases. However, high fruit consumption can also harm health. Because excessive consumption of fructose can cause stomach and intestinal problems and increase the risk of gout and obesity.
Fruit sugar (fructose) occurs naturally in fruits and vegetables and is used as a sweetener in many foods. If you consume too much of this sugar, you can harm your health. This is indicated by the consumer advice center on its website.
Fructose for food production
Fructose naturally provides sweetness in many fruits and vegetables. But also in the production of foods such as dairy products, cereals and some sweets, fructose or fructose syrup is often used instead of granulated sugar.
This has to do with the fact that fruit sugar is cheaper to produce and has a ten to twenty percent higher sweetening power than conventional table sugar.
In addition, fructose covers the unpleasant taste of sweeteners and enhances the fruity aroma in foods - for example in low-calorie products.
Digestive system not made for processing too much fructose
Fructose has a positive image in itself, but the human digestive system is not designed to process too much fructose.
According to the consumer advice center, about one in three cannot tolerate the consumption of more than 25 grams of fructose per day and suffers from fructose intolerance to stomach and intestinal complaints such as stomach pain and diarrhea.
But even for healthy people and especially for children, more than 35 grams per meal - which are in about two glasses of apple juice - can be too much.
Some drinks even contain up to 40 grams of fructose per liter. And even a yogurt mug with a low sugar content can still contain 15 grams of fructose.
Increased risk of various diseases
In addition, research results indicate that increased fructose intake promotes the development of obesity, reports the Consumer Service Bavaria in the KDFB e.V. in a contribution.
Fructose is metabolized independently of insulin. Insulin signals satiety to the body. When fructose is broken down, the insulin release is significantly lower than when sucrose is broken down, and the saturation signal is absent.
There are also indications that high fructose consumption promotes the formation and storage of fats in adipose tissue and the liver.
Increased fructose intake is also associated with the development of the metabolic syndrome. The metabolic syndrome describes the simultaneous occurrence of overweight, fat metabolism disorders, high blood pressure and insulin resistance.
And fructose can cause higher levels of triglycerides and LDL cholesterol in the blood. Like the metabolic syndrome, these blood lipids contribute to the development of arteriosclerosis (hardening of the arteries) and thus increase the risk of cardiovascular diseases.
Furthermore, the breakdown of fructose contributes to the increased formation of uric acid and can therefore increase the risk of gout.
Five servings of fruits and vegetables a day
As the consumer center explains, labels on the packaging such as "less sweet", "less sugar" or "fruit sweetness" often contain a high proportion of fructose.
Low-fat dairy products can also contain fructose. And this also applies to mineral waters with fruit flavors, wellness and diet soft drinks.
The five servings of fruits and vegetables recommended daily by experts - one of them in the form of juice - are healthy and perfectly fine. However, fructose intake beyond this should be avoided if possible.
The experts point out when shopping whether it is fructose, fructose or fructose-glucose syrup that is included in the list of ingredients for the products.
Fruit juices should only be drunk in moderation - a maximum of one glass a day, for example as a spritzer with a third of juice and two thirds of water.
And according to the consumer center, you can confidently leave refreshment and wellness drinks that contain fructose on the shelf. (ad)
Author and source information
This text corresponds to the specifications of the medical literature, medical guidelines and current studies and has been checked by medical doctors.