Scientists Say: Fructose Harms Your Brain and Body Shape
For a long time, it was thought that fructose is a useful version of sweetener. Researchers from the University of California found that it makes a complex blow to the body.
Scientists have noted that fructose harms genes.
Its devastating impact affects your brain, which threatens a set of diseases:
- cardiovascular ailments,
- Alzheimer’s disease,
- hyperactivity syndrome.
However, we do have some good news, as well. Fructose can be neutralized by the docosahexaenoic acid, which brings in order the entire genome. It is found in the membranes of brain cells, yet its quantity is not sufficient.
Scientists believe that this substance can come from food and is found in:
- wild salmon,
- fish oil,
So, recall, the researchers of the Nutrition Faculty of the University of California and the specialists of the Research Center on Nutrition in Davis have published a scientific review, which was dedicated to fructose. More precisely – to the harm that it causes to the human body.
Scientists have put forward the version that fructose may be responsible for the obesity epidemic and deviations in development.
According to experts, it makes up a part of “X Syndrome” that includes:
- insulin resistance,
- impaired glucose tolerance,
We should note that fructose is processed in our bodies not the same way as glucose is. If the latter is converted into energy or stored as glycogen (for feeding muscle cells), the fructose is cleaved in the liver, and then is most often transformed into fat.
Be careful! It is proved that fructose consumption increases the rate fat buildup. At the same time, the same amount of calories from glucose do not cause such reaction.
Remember that the highest fructose content is found in:
As for vegetables, the champions in fructose content are:
- bell peppers,
- sweet onions,
- even peeled cucumbers.
How to get rid of the habit to eat sweets
In recent years, the UK nutritionists are seriously preoccupied by the problem of malnutrition and obesity among the country population. One of the dangers is the “hidden” sugar, found in many products. They have assisted to the formation of a group that helps people control the amount of sweets they consume.
Why is sugar bad
Sugar is “empty” calories. “Empty” refers to all products that do not fill your body with useful microelements. Besides the fact that sugar is not useful, it is also very harmful to your body, since it increases insulin blood level and, consequently, the risk of diabetes development.
Sugar is digested slowly and deposits as fat in all organs, including the liver and the heart, which is extremely dangerous for life.
Sugar is also bad for your teeth, as it provides perfect conditions for bacterial growth in the mouth.
Thus, if you get rid of the habit to eat sweets, you can lose weight fast, protect your body from many problems, and, most importantly, save yourself from a terrible disease – diabetes.
Many people think that they will feel sad and melancholic without chocolate and sweets. On the contrary, people, who don’t consume sugar or consume it in very low doses, maintain the feeling of lightness and vitality throughout the entire day.
People who eat much sweet foods often feel anxiety, confusion and suffer from mood swings.
How to reduce the consumption of sweets
Our palate is very sensitive to sweet. You may have noticed that as soon as you eat a slice of chocolate, you immediately want more. The reaction is instantaneous, and it’s really hard to contain yourself.
Sharp rejection of sweets in any form may promote headaches and depression. This condition will persist for some time, and you may want to go back to the bad habit.
Therefore, gradual reduction in the dose of sugar is considered the safest way to abandon sweets. For example, you prefer to put two spoons of sugar in your tea. First, drink tea with one spoon for a week. The next week, put only half a spoon, and so on. Thus, in a few weeks you finally stop preferring sweet drinks.
How to eat correctly
The most useful products are considered the ones with a low glycemic index. The glycemic index (GI) is a symbolic notation of the breakdown rate of any carb-containing product in the body.
Products that are digested most quickly have the highest GI. Foods that are digested quickly, raise blood sugar and stimulate a sharp release of insulin. Insulin, in its turn, distributes all the “extra” blood sugar throughout all tissues of the body, partially transforming it into fat deposits.
The highest GI has beer, white bread and baked potatoes.
Foods with a low index include:
- brown rice,
- pasta cooked “al dente”,
These products are very useful from this point of view. Lean meat and fish will help you feel sated and stabilize blood sugar level.
People who want to get rid of the bad habit – sugar dependence – are recommended to eat regularly. You would help yourself even more in your fight with extra kilos and this harmful habit, if you keep a “food diary”, where you note everything you eat during the day.