Glucose or fructose as sugar choose
Glucose or fructose. Sugar under fire, there is some fruit, but food and drink industrial excess. Remember to read the labels
Heart and sugar do not get along, at least according to data recently published by the Journal of the American Medical Association. It seems demonstrated a correlation between sugar intake and increased risk of cardiovascular disease, not only because sugars promote obesity but also because it would increase the pressure, the accumulation of fat in the liver, lipid abnormalities and markers of ‘ inflammation in the blood. But under indictment there is some fruit or milk, but especially processed foods and sugary sodas. While diet drinks (or light) does not seem to help overweight people to reduce calories, it is undisputed that those full of sugar, if you drink in moderation, do not do well.
“But we must not exaggerate fears: the consumption of sugary soft drinks in Italy is more reasonable compared to what happens in America, where the study was conducted – intervenes Fairies Joseph, president of the Foundation ADI-Italian Association of Dietetics and Clinical Nutrition – . And we must not demonize even the desserts, unless you have metabolic problems, such as diabetes.
It would be enough to shift the focus from quantity to quality: small portions of homemade products and high quality can be introduced as part of a balanced diet. The real danger are the confectionery at low cost, in which, to increase the pleasantness, are added too much saturated fat and sugars. “
LABELS – so it’s important to read the labels to see how many sugars are in the products. According to many nutritionists you should also work with companies, as has been done to reduce the content of salt in foods, to lower the amount of sugar.
“The collaboration is profitable: today the composition of snacks has improved just as a result of stress from the experts’ remarks Fairies.
The World Health Organization is expected to rule soon on a document with recommendations on the added sugar. The last was in 2003 and suggested to consume in order to not exceed 10 percent of daily calories, a percentage that (apparently) will be further reduced.
“These indications are, however, a percentage hard to understand, – says Fairies – would be more effective to suggest not to go overboard in adding sugar to beverages, yogurt, fruit salad and remember that it is important not to introduce simple sugars between meals: eat right after lunch or dinner, in fact, has a much smaller impact on the glycemic load, thanks to the presence of other foods, which slow down the absorption of glucose. “
FRUCTOSE GUILTY – For many, however, the real culprit of the negative effects of sugar would be the fructose is associated with normal glucose sugar from the kitchen, or in corn syrup high in fructose, used as a sweetener for industrial products (c ‘ is also found in fruits, but not in doses such as to worry about). Fructose is almost exclusively metabolized by the liver and, if we abuse of sugars and processed foods, can be converted into fat more readily than glucose. In addition, changes in energy producing more free radicals than glucose and thus requires a “supplemental dose” of antioxidants to be “neutralized”; is not regulated by insulin and does not affect the production of leptin, the satiety hormone (according to research would even the opposite, increasing ghrelin, which promotes appetite). Finally, in large quantities it raises triglycerides.
OPEN DEBATE – The “case fructose” however is still open: the last review published in BMC Biology by physiologist Luc Tappy of the University of Lausanne, said that despite these charges a final verdict is not yet possible:
“It is not that fructose is the most important cause of the development of obesity or metabolic diseases and cardiovascular diseases. Sure, it is a non-essential nutrient, however, is not to exceed a reasonable recommendation. “