Fruit, Fructose vs. Glucose
Mijn conclusie gebaseerd op onderstaande:
Fruit in zijn geheel gegeten, evt. geschild :-), is op zich niet slecht vanwege de phytonutriŽnten ea ingrediŽnten die goed zijn voor het lichaam, en de vezels die nodig zijn voor bepaalde bacteriŽn in de darmen. Op zich met een paar stuks fruit per dag kan er niks mis gaan. Ook fruit bij een eiwit shake is niet per se verkeerd vanwege de vertragende opname van stoffen door de fructose, het kan verbranding van eiwitten als energiebron verminderen.
Fructose die je in zakken kunt kopen (gekristalliseerde fructose), is dus teveel van het niet goede. Vaak wordt het gebruikt (steeds meer) in producten om het te zoeten, omdat het dus het insuline niveau bijna niet beÔnvloed, maar aan de andere kant zijn er teveel negatieve effecten aan verbonden. Het heeft hetzelfde slechte effect als tafelsuiker. Omdat alle ondersteunende ingrediŽnten verdwenen zijn zal voor de metabolisme van fructose die grondstoffen uit je lichaam gebruikt worden wat kan lijden tot deficiŽncies. Hetzelfde geldt voor vele vruchtensappen die ver doorgeraffineerd zijn.
Wil je droog trainen dan het liefst geen fruit voor die periode gebruiken. Haal de vitaminen uit groenten en aangevuld met goede multivitamine en evt anti oxidant supplement. Fructose wordt namelijk sneller omgezet en vet dan glucose.
Uiteindelijk komt het hier op neer. Fruit is niet slecht. Voor bb-ers niet te veel gebruiken, bij droogtrainen niet gebruiken. Glucose, dextrose en dergelijke alleen tijdens of na het trainen. Verder de koolhydraten halen uit ongeraffineerde producten als Havermout, volkoren producten ed.
There may be some negative effects from too high levels of fructose. At least in rats, high levels of fructose is sometimes used to cause hypertension. Neither glucose nor sucrose seem to do this. High levels of fructose may also be associated with too high levels of blood fat (serum triglycerides), which may already be too high in HIV. On this basis, high levels of fructose in our diet might be considered (more) undesirable (than either glucose or sucrose).Fructose metabolism has a life of its own. It does not need insulin to process it as much as other dietary sugars do. At the same time, in the gut cell layer, there is something called the "dissacharide effect" where fructose gets more quickly converted to fat (triglyceride) than other sugars. Net result, all sugars can be fat-provoking, it's just that insulin is not always the mediator. Basically, you need to eat 3 or 4 fruit items a day . Gut flora need the fruit pulp to live on. The flora represent a very important "immune organ" that cannot be allowed to starve. The fructose (fruit-sugar) contained in the fruit should not represent trouble to even an insulin-resistant person. If it is, there are medicines and supplements to take to restore some sugar-handling capacity, starting with Alpha Lipoic Acid.
Bottom line, a person on a healthy diet, might choose to generally avoid most sodas, eat solid fruit more than consume large amounts of fruit juice. The person may also have small servings of cookies and dessert pastries (200 calories each) as a prudent limit. Meals would be a balance of protein-starch-vegetable (chicken-potato-spinach) rather than and a large plate of just pasta and sauce, or rice and a few beans (starchy protein).
Fruit is a very good substitute for sugar because it adds flavour and sweetness to foods, as well as being a good source of antioxidants and beneficial phytochemicals. It is best to eat the fruit whole most of the time when trying to limit sugar intake because fruit juice and dried fruits are concentrated sources of simple carbohydrate (sugar).
Fructose It is absorbed only 40% as quickly as glucose and causes only a modest rise in blood sugar.
Fructose wordt 40% minder snel opgenomen dan glucose en veroorzaakt dus een bescheiden stijging van de bloedsuikerspiegel.
Het onderstaande gaat over gekristalliseerde fructose! Niet goed
1. Fructose has no enzymes, vitamins, and minerals and robs the body of its micronutrient treasures in order to assimilate itself for physiological use.
Fructose browns food more readily (Maillard reaction) than with glucose. This may seem like a good idea, but it is not.
The Maillard reaction, a browning reaction, happens with any sugar. With fructose it happens seven times faster with than glucose, results in a decrease in protein quality and a toxicity of protein in the body.
This is due to the loss of amino acid residues and decreased protein digestibility. Maillard products can inhibit the uptake and metabolism of free amino acids and other nutrients such as zinc and some advanced Maillard products have mutagenic and/or carcinogenic properties. The Maillard reactions between proteins and fructose, glucose, and other sugars may play a role in aging and in some clinical complications of diabetes.
2. Research showed that in subjects that had healthy glucose tolerance and those that had unhealthy glucose tolerance, fructose caused a general increase in both the total serum cholesterol and in the low density lipoproteins (LDL) in most of the subjects. This puts a person at risk for heart disease.
3. Another study showed that the very low density lipoproteins (VLDL) increased without an apparent change in high density lipoproteins (HDL). The VLDL and the LDL should be as low as possible and the HDL should be as high as possible.
4. There is a significant increase in the concentration of uric acid that is dependent on the amount of fructose digested. After glucose no significant change occurs. An increase in uric acid can be an indicator of heart disease.
5. Fructose ingestion in humans results in increases in blood lactic acid, especially in patients with preexisting acidotic conditions such as diabetes, postoperative stress, or uremia. The significance to human health is that extreme elevations cause metabolic acidosis and can result in death.
6. Fructose is absorbed primarily in the jejunum and metabolized in the liver. Fructose is converted to fatty acids by the liver at a greater rate than is glucose. When consumed in excess of dietary glucose, the liver cannot convert all of the excess of fructose in the system and it may be malabsorbed. What escapes conversion and being absorbed into the cells may be thrown out in the urine. Diarrhea can be a consequence.
7. Fructose interacts with oral contraceptives and elevates insulin levels in women on "the pill."
8. Fructose reduced the affinity of insulin for its receptor. This is the first step for glucose to enter a cell and be metabolized. As a result, the body needs to pump out more insulin, to handle the same amount of glucose.
9. Fructose consistently produced higher kidney calcium concentrations than did glucose in a study with rats. Fructose generally induced greater urinary concentrations of phosphorus and magnesium and lowered urinary pH compared with glucose.
The balance of minerals in the body is very important for the function of vitamins, enzymes and other body function. When the minerals are out of the right relationship, the body chemistry suffers. The presence of diarrhea might be the cause of decreased absorption of minerals.
10. Fructose-fed subjects lose minerals. They had higher fecal excretions of iron and magnesium than did subjects fed sucrose. Apparent iron, magnesium, calcium, and zinc balances tended to be more negative during the fructose feeding period as compared to balances during the sucrose feeding period.
11. A study of 25 patients with functional bowel disease showed that pronounced gastrointestinal distress may be provoked by malabsorption of small amounts of fructose.
12. Many times fructose and sorbitol are substituted for glucose in parenteral nutrition (intervenious feeding, IV). This can have severe consequences with people with hereditary fructose intolerance, a congenital disorder affecting one in 21,000. A European doctor declared: "Fructose and sorbitol containing infusion fluids have no further place in our hospital pharmacies."
13. There is significant evidence that high sucrose diets may alter intracellular metabolism, which in turn facilitates accelerated aging through oxidative damage. Scientists found that the rats given fructose had more undesirable cross?linking changes in the collagen of their skin than in the other groups.
These changes are also thought to be markers for aging. The scientists say that it is the fructose molecule in the sucrose, not the glucose, which plays the larger problem.
14. Fructose is not metabolized the same as other sugars. Instead of being converted to glucose which the body uses, it is removed by the liver.
Because it is metabolized by the liver, fructose does not cause the pancreas to release insulin the way it normally does. Fructose converts to fat more than any other sugar. This may be one of the reasons Americans continue to get fatter.
15. Fructose raises serum triglycerides significantly. As a left-handed sugar, fructose digestion is very low. For complete internal conversion of fructose into glucose and acetates, it must rob ATP energy stores from the liver. ,
16. Fructose inhibits copper metabolism. A deficiency in copper leads to bone fragility, anemia, defects of the connective tissue, arteries, and bone, infertility, heart arrhythmias, high cholesterol levels, heart attacks, and an inability to control blood sugar levels.