With the popularity of health concepts, people have begun to consciously avoid some foods containing sugar, such as foods with white sugar and sucrose in the ingredient table.
Some people think that this can enjoy the food healthily, and I do n’t know that they stepped on another thunder unknowingly, that is, the food with the “fructose syrup” in the ingredient table.The carbonated beverages we usually drink, the candy, chocolate, cakes, biscuits, bread and other foods that we eat can be seen in the shadow of fructose syrup, but many people ignore this hidden “healthy killer”.
So what are the potential harm of excessive intake of fructose syrup?What should we do in daily life and minimize their intake?
What is “fructose syrup”?
Fruit glutinating syrup is also known as high -fructic syrup or heterogeneous syrup. It is starch or starch as raw materials. The main components made by hydrolysis, heterogeneity, refining, and concentration are starch sugar products with fructose and glucose.It can also be understood that fructose syrup is a mixed syrup composed of fructose and glucose.In fructic syrup, the ratio of fructose and glucose can be controlled flexibly. The higher the proportion of fructose, the sweeter the syrup.There are roughly 4 categories according to the differences in fructose content:
Type 42 (F42) represents 42% of fructose in this syrup and 58% glucose;
Type 55 (F55) represents 55% fructose in this syrup and 45% glucose;
Type 60 (F60) represents 60% of the fructose in this syrup and 40% glucose;
Type 90 (F90) represents 90% of the fructose in this syrup and 10% glucose.
The syrup we usually drink is 60.In addition, the 90 -type fructose syrup is not common in daily life because the fruit sugar content is too high and the sweetness is too large.
As early as the 1960s, the United States began to use fructose syrup as a sweetener.By 1985, the amount of fructose syrup accounted for 35%of the total added sugar, becoming the main sweetener in soft drinks and other sugar drinks such as soda, ice tea and juice.According to statistics, in recent years, my country’s fruit syrup output has continued to grow steadily. In 2021, my country’s fruit glutinous syrup output reached 6.85 million tons.
The reason why fruit and beautiful syrup is so popular in the field of food production is mainly because of its colorless and odor, good liquidity at room temperature, convenient use, good moisturizing, large osmotic pressure, good fermentation performance, less than 40 ° C below 40 ° C.It has the advantages of cold and sweet characteristics.
In addition to providing sweet flavors to food, adding fructose syrup can also bring better flavor, color or texture to the product, and can improve stability and extend the shelf life.The existence of these advantages allows fruit -orrted syrup to stand out among many “sugar” and is widely used in the food field.
Excessive intake of fruits and beautiful syrup
Not only as simple as getting fat
Although adding fructose syrup will make some foods better, it is not small that foods containing fruit and glucidium syrup are often eaten.
1
Increase the risk of gaining weight
At present, obesity has become a common problem. The prevalence of overweight/obesity in my country has exceeded 50%, and school -age children are close to 20%. The control of obesity is urgent.
Drinks containing fructose syrup may be one of the pushing hands behind people’s gradual obese. After all, drinks with fructose syrup are delicious, with high calories and weakness. Grunting can drink a large bottle.If you drink frequently, you do not control your diet nor increased the amount of exercise, then you will gain weight naturally.
Fruits contain a large amount of fructose. Studies have shown that compared with dietary glucose, pure fruit sugar consumed with mixed diet can cause circulating insulin and leptin, and weaken the inhibitory of women’s postprandin -releasing peptides.
To put it simply, compared with glucose, the different effects of fructose on the energy regulation system may cause increased calorie intake, and eventually cause weight gain and obesity during long -term consumption of high fruit sugar diet.
2
Increase the risk of fatty liver
Fruits and glucose syrup are composed of glucose and fructose. Glucose can be used by body tissue organs as energy sources. Most of the fruit sugar intake is metabolized in the liver. Excessive intake of fructose will be converted into fat in the liver, which increasesRisk of fatty liver.A study published in nutritional magazines shows that those who drink at least one cup of fruit -containing and carpen drinks a day have a risk of non -alcoholic fatty liver than those who don’t drink drinks 55%.Many research evidence also shows that the intake of fructose syrup will not only increase the risk of non -alcoholic fatty liver (NAFLD), but also increase the risk of non -alcoholic fatty hepatitis (NASH).
3
Increase the risk of type 2 diabetes
The impact of fructose and glucose on blood sugar is different. We usually set the GI value of glucose to 100. The fruit sugar must be converted into glucose to cause blood sugar to rise. Because the conversion takes a certain amount of time, and only a part of the fruit sugar can be converted.The GI value is only 19 ~ 23.
In other words, the impact of the metabolism in the body on the body has little effect on blood sugar, and the impact of fructose syrup with higher fruit sugar on blood sugar will not be great.But the problem is that the intake of excessive fruit sugar is the main cause of liver fat accumulation, which can cause insulin resistance and increase the risk of diabetes.
4
Increase the risk of abnormal blood lipids
Studies have found that high -fruit sugar intake can increase the total plasma cholesterol level of healthy individuals and diabetic patients.
5
Increase the risk of gout
At present, strong evidence shows that the metabolism of fructose in the liver will induce uric acid production by increasing ATP degradation to AMP (uric acid anterior body), thereby increasing the risk of gout.
Since the introduction of fructose syrup in 1967, the consumption of fructose in the United States has increased significantly, and the consumption of fructose syrup is consistent with the increase in the increase in the prevalence of American gout.
6
Damage to the teeth
As for the problem of “sugar” that causes dental caries, fructose syrup is no exception.Animal experiments have shown that both sucrose and fruit glucose syrup can cause dental caries.The glucose and fructose in fructose syrup are both monosaccharides. The molecular weight of monosaccharides is small, high water -soluble, easy to penetrate plaque and can be directly used to produce acid -producing acid by caries, causing the dental surface to get rid of the ore.
However, compared with sucrose, the ability of fruit glucose is relatively weak, and the ability to occur in ditch caries is relatively obvious.
Avoid excessive intake
Try to do so
At present, the application of fructose syrup is very widely used in the food industry. For example, the cakes, milk tea, ice cream, ice cream, preserved fruits, honey, jam, sandwich biscuits, bread, sweet beverages, wine, etc. may contain fructose syrup.
If you want to distinguish whether there is fruit and beautiful syrup, a more reliable way is to directly look at the ingredients table on the food packaging. If there is the word “fructose syrup”, eat less or not, especially the fruit Vortex syrup is ranked in the ingredients in the ingredients.The table is relatively advanced, indicating that the content is high, and you must choose carefully.
Figure: e -commerce platform
Although the food containing fructose syrup is sweet and delicious, it will quietly become your “healthy killer”, allowing you to eat fat figures, bad liver, destroy blood sugar, increase uric acid, and may damage your teeth.When buying food, be sure to look at the ingredients. Occasionally, it ’s okay to eat it, but it’ s not cost -effective to eat it often. Do n’t lose your health for this “sweet”!
references
[1] GB/T 20882.4-2021, the quality requirements of starch sugar part 4: Fruity and Portom syrup [s].
[2] Yi Yi, Li Yi, Wu Yandong, et al. The absorption metabolism of fruit and glucan syrup and its impact on health [J]. Food Technology, 2018,43 (05): 54-58.doi: 10.13684/J.CNKI.spkj.2018.05.011.
[3] Angelopoulos TJ, LOWNDES J, Zukley L, Melanson KJ, Nguyen V, Huffman A, Rippe Jm. Effect of High-Fructose Corn Syrup Consumption on Triglycerides and Uric acid. J Nutr. 2009 Jun; 139 (6):1242S-1245S. Doi: 10.3945/JN.108.098194. EPUB 2009 APR 29. PMID: 19403709.
[4] Schaefer EJ, Gleason Ja, Dansinger Ml. Dietary FRUCTOSE and Glucose Differential AFFECT LIPID and Glucose Homeostasis. 2S. Doi: 10.3945/JN.108.098186. EPUB 2009 APR 29. PMID: 19403705; PMCID: PMC2682989.
[5] Jensen T, Abdelmalek Mf, Sullivan S, Nadeau KJ, Green M, Roncal C, Nakagawa T, Kuwabara M, Sato Y, Kang Dh, tolan Dr, Sanchez-Lozada Lg, Rosen Hr, Lanaspa Ma, D IEHL AM,Johnson rj. FRUCTOSE and SUGAR: A Major Mediator of Non-Alcoholic Fatty Liver Disease. J hePatol. 2018 may; 68 (5): 1063-1075. . EPUB 2018 Feb 2.PMID: 29408694; PMCID: PMC5893377.
[6] Rho, Young Hee et al. “The epidemiology of Uric Acid and FRUCTOSE.” 11.08.004
[7] Xiao Tianming, Xia Wenwei. Gaoganose corn syrup Research on caries [J].
Author: Xue Qingxin registered nutritionist