The demand for fructose is steadily increasing in the world market. The global fructose market size is expected to reach 6.54 billion US dollars by 2027. There has been much debate and a lot of controversy over the consumption of fructose. Is fructose good for your body or does it cause some negative effects? Read this article to the end to know the benefits and side effects of fructose!
 |
| Fructose or fruit sugar |
Fructose: Is The Debate Over This Ingredient Blinding Us From Other Pressing Issues?
Sugar and the consumption of sugar have been demonized by health experts. But rather than targeting fructose in the diet, public health strategies should focus on promoting a healthy lifestyle that includes physical activity, fresh fruits and vegetables, and modest caloric consumption. This is the conclusion of two recent articles published by experts at the University of Lausanne in Switzerland that examine the scientific evidence for assertions that fructose is hazardous.
Recently, fructose has been the subject of controversy which focuses on sugar's potential negative health effects. Fructose has been implicated in the development of obesity and associated metabolic illnesses such as heart disease, fatty liver, and diabetes mellitus. The Swiss researchers give scientific evidence establishing a trade-off between the possible hazards and benefits of fructose consumption in their reviews. Additionally, they draw attention to a variety of knowledge gaps.
Fructose is a naturally occurring sugar found in fruits and honey. Today, the majority of our dietary fructose originates from sucrose, often referred to as 'table sugar,' although it is also found in glucose-fructose syrup, a liquid sweetener used in the production of foods and beverages. According to Reports and Data, the global fructose market size is expected to reach USD 6.54 billion by 2027 registering a CAGR of 5.4%. the growth will be mainly be driven by the food industry which widely uses fructose in many applications ranging from imparting better texture to extending the shelf life of products.
Although there is no single suggested daily consumption of total sugars, there are guidelines. The American Heart Association recommends capping sugar intake at 100 calories per day for women and 150 calories per day for men, whereas the World Health Organization recommends capping sugar intake at five to ten percent of total calories. Individualized dietary guidance is required for people which varies according to their health and medical history. These recommendations are not intended to have consumers constantly monitoring grams of sugar or worrying over every product label. Rather than that, it is always best to exercise caution when it comes to the principal sources of sugar and the sweets they consume.
Food Science Fundamentals
Sucrose (from sugar cane or sugar beets) has been taken in the human diet for decades, but fructose (from fruit and honey) has been consumed for millennia. To help people to maintain a healthy perspective on sugar in the diet, it's critical to explain that sugar is added to meals for more than just its sweetening effects.
Sweeteners such as crystalline fructose or high fructose corn syrup are safe chemicals that perform other functions in food preparation than sweetening. Sugars, like other components, have a range of functions in food processing.
There is occasional confusion between fructose, more specifically high fructose corn syrup (HFCS), and sucrose. To dispel any illusions regarding all three, despite the fact that they are all-natural sweeteners, they have significant variances. In essence, high fructose corn syrup and sucrose are both sugar substitutes. To be more specific;
- High fructose corn syrup is a maize starch-based sweetener. The variety most frequently used in soft drinks comprises a similar proportion of fructose and glucose to sugar; 55% fructose and 45% glucose.
- Sucrose is formed when fructose and glucose are combined, then sucrose is refined to become sugar.
- Fructose is exactly what it sounds like; it is 100 percent fructose.
It is generally established that excessive sugar consumption can result in health problems. Fructose, on the other hand, may not deserve this moniker and may actually help lower blood glucose levels.
Above and Beyond Sweetness
Fructose crystals and high fructose corn syrup contribute a variety of beneficial physical and functional properties to food and beverage applications, including the following:
- Sweetness: Fructose is used as a sweetener, but because it is sweeter than sucrose and high fructose corn syrup, less of it can be used, resulting in calorie savings.
- Texture enhancement: Fructose increases the height of baked foods by promoting cake height. Because fructose does not hydrolyze in the same way as sucrose, it gives many items a longer shelf life.
- Moisture: Because fructose is an excellent binder of moisture, it is used to keep moisture and texture in goods that require a soft, moist, uniform texture. Once dissolved and employed in food goods, crystalline fructose does not re-crystallize. This contributes to the desired moistness of items.
- Color and Flavour Development: When heated, fructose imparts a pleasant tongue feel to items and imparts an appealing scent and browning effect. Additionally, the sweet flavor can be used to improve the flavor profile of a variety of foods and beverages.
- Low Glycemic Index: Fructose has a lower glycemic index than other sugars, which makes it a desirable ingredient in carbohydrate-controlled goods. Additionally, it is cost-effective and results in foods with a decreased carbohydrate content.
Fructose May Result In A Slower Rise In Blood Glucose Levels
In June 2013, the EU enacted a regulation allowing products that contain at least 30% fructose to make the claim that 'consumption of meals containing fructose results in a lower blood glucose rise than those containing sucrose or glucose.
Additionally, a review published in The American Journal of Clinical Nutrition, found that "fructose substituted for glucose or sucrose in foods or beverages over a wide dose range of 15–100 g decreased postprandial blood glucose and insulin responses without affecting triglycerides." Again, this indicates that utilizing fructose in place of glucose or sucrose in food products may have advantages.
The extent to which excessive fructose consumption may modify metabolic risk variables is highly dependent on one's level of physical activity, the Swiss researchers at the University of Lausanne have pointed out. Increased fructose intake appears to have no adverse effect on triglyceride levels in very physically active individuals, and may even improve performance in athletes (such as by ensuring high glycogen stores in the liver). Simultaneously, it is critical to emphasize that an excess of energy from any dietary source is likely to result in negative metabolic alterations.
The Swiss authors emphasize the importance of more studies into the physiological consequences of fructose before recommending public health action. "It looks prudent to reduce sugar consumption as part of any weight-loss program and in persons at high risk of developing metabolic disorders," they write. There is, however, no proof that fructose is the sole, or even the primary, cause of these disorders, or that it is harmful to everyone." Excessive use of any energy source, including fructose, is related to excess body weight and metabolic abnormalities. Rather than focusing just on one nutrient, the authors urge that public health policies promote a range of healthy behaviors, including physical activity, nutritious foods, and reasonable calorie intake.