Fructose Is Making You Fat

By Nicole German (RD, LD)

fructose FatI saw a news report the other day that explained the more we eat fructose-based foods, the more likely we are to consume more calories.

They say the fructose foods are not giving us the feeling of fullness. The glucose sugar foods leave us with a little more satiety.

The research in the story was from the current issue of the Journal of the American Medical Association.

At first, I didn’t think much about this because of recent negativity surrounding high fructose corn syrup. But, then I got to thinking about how I feel when I eat foods high in fructose—not full and likely to eat more!

Fructose vs. High Fructose Corn Syrup

Feeling confused yet about the difference in types of sugars?

  • High Fructose Corn Syrup: High fructose corn syrup is about half glucose and half fructose. The current standing is that high fructose corn syrup is not to blame for obesity. However, the main concern is that it is so concentrated, and makes foods more shelf stable, so it is overwhelmingly thrown into foods that it did not used to exist in before.sugar_cube
  • Fructose: A simple sugar found in many plants that is absorbed quickly into our bodies.
  • Glucose: Also a simple sugar, and our body’s main source of energy.
  • Sucrose: White table sugar composed of glucose and fructose.

Why is Fructose Making Us Eat More?

After eating glucose foods, research participants had higher hormone levels that indicated fullness. After eating the fructose foods, participants had lower levels of the satisfying hormones. Fructose does not appear to reduce the appetite or begin the process of feeling full. Glucose does.

This makes sense to me as humans were meant to use glucose efficiently because glucose molecules are the building blocks of where we get our energy from.

Foods Highest in Fructose

  1. Sweetened sodasfruit soda
  2. Applesauce and other canned fruit packed in syrup
  3. Agave
  4. Apple juice and grape juice
  5. Fat free dressings (they add more sugar to make them fat free!)

*Apples also made this list, but I did not include. When we eat the whole fresh fruit, there is no need to limit our fresh fruit intake because of the fiber content.

Foods Highest in Glucose

  1. yellow_squashSummer squash
  2. Molasses
  3. Oranges and tangerines
  4. Toaster pastries and Pop Tarts (This isn’t an excuse to eat these!)
  5. Celery

How do you feel after eating/drinking foods or beverages high in fructose?

3 Comments

  1. koka

    in many food there is Fructose and i like that food, but i am not fat… 😀 thanks for article

    Reply
  2. victor jhon

    Thanks for the information about fructose .i want to get some calories extra so these such of things help me to getting calories 🙂

    Reply
  3. Spectra

    I eat a lot of celery. I also eat a lot of citrus fruit. I barely ever eat applesauce or very highly processed fruit juices. My blood sugar is almost always very steady and doesn’t spike, so I suppose I’m eating the right foods. This is also my main problem with “juicing”–drinking lots of fruit juices that have no fiber in them will increase your fructose consumption quite a bit. Fructose in nature is almost always found with fiber and a lot of water–and that’s exactly how it should be eaten so it doesn’t absorb into your system so rapidly.

    Reply