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Hidden Fructose Sources to Avoid

Tuesday, 25 Oct 2016 12:14 PM Current | Bio | Archive

Are you “fructed”? Merriam-Webster explains that this edgy-sounding word simply means "bearing fruit."

But here's one more definition: getting way too much added fructose in your diet.

A study published in the Journal of Clinical Investigation explains how consuming added fructose in large amounts — like from sodas loaded with high fructose corn syrup — can trigger insulin resistance.

Added fructose overwhelms your liver and triggers the production of a carbohydrate-responsive protein that keeps your body from responding normally to insulin.

That can lead to metabolic syndrome, prediabetes, and diabetes, and ramp up your risk for high blood pressure, depression, heart disease, and cancer, or even brain damage.

The most common sources of added fructose and HFCS are:

• Condiments like ketchup and sweet relish, some low-fat salad dressings, even flavored mustards. It's also in some vinegars.

• Sweetened, frosted breakfast cereals. Read the labels to see which ones have the most.

• Breads. As surprising as it sounds, some sourdough, even 100 percent whole wheat! And many crackers, some ritzy, some plain, and breakfast treats. Again, read the labels!

Get your sweet treats from 2-4 servings of real fruits daily; the fiber slows absorption of the sugar, which is much healthier. (Walnuts, almonds and peanuts also slow absorption of the sugar from your gut.)

You'll also be getting a good supply of nutrients, like vitamins A, C and B, plus potassium, calcium, phosphorus, magnesium (apples), selenium, and vitamins E and K (mangoes).

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A study published in the Journal of Clinical Investigation explains how consuming added fructose in large amounts can trigger insulin resistance.
fructose, diabetes, insulin resistance, Dr. Oz
Tuesday, 25 Oct 2016 12:14 PM
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