November 24, 2011

Too Sweet for You?

It seems to me that fructose is a dangerous sugar. It causes bad effects on triglycerides and cholesterol. Diabetic people have more difficulty controlling their blood sugars, and it seems to promote abdominal weight gain.
 
I have read that fruit, which contains fructose, may not be as good for us as we have been taught. What is your take on this?
 

You are quite correct in stating that most of the carbohydrate in fruit is fructose. High-fructose corn syrup is added to many soft drinks and processed foods—and it is half fructose. We also need to remember that plain, refined table sugar is half fructose, and honey is about 40 percent fructose. Recent research does suggest that fructose in the large quantities consumed by many contributes to elevated triglyceride and cholesterol levels, as well as worsening blood-sugar control in those with diabetes.
 
2011 1533 page25But does this mean that fruit is a problem? First, the fructose in fruit is but a small fraction of the fructose consumed by those eating processed foods and drinking soft drinks. Then, too, fruit is much more complex than pure sugar. The fiber content of fruit, together with other components, makes fruit a complex carbohydrate. The fructose content varies from fruit to fruit, being higher in such fruits as apples and mangoes. Yet even here, fructose is in a small dosage. This applies to whole fruits; juicing concentrates the fructose content and dosage, and has a considerable loss of fiber. Fruit juices have been shown to contribute to obesity, but there is no research showing that the consumption of whole fruits leads to either obesity or other undesirable health outcomes. In fact, studies tend to show that fruit eaters enjoy better health than those who do not eat fruit. The problem with such studies is that persons—as a group—who eat more fruit tend to be more health-conscious and utilize many methods to promote health, such as exercise and the consumption of vegetables, whole grains, nuts, and legumes.
 
Studies have shown that people of healthy weight are more likely to consume fruit. Analysis of several studies indicates no correlation between fruit consumption and poorer control of diabetes. There are studies linking fruit consumption to decreased rates of heart attack. Additionally, fruit consumption is linked to lower rates of hypertension. As an added bonus, the Adventist Health Study showed a reduction in lung cancer rates in those consuming fruits.
 
The benefit of the fiber content on bowel action and consequent reduction in colon cancer rate is yet more hypothetical than proven. Of all the fruits, avocado pear rates as one of the highest sources of fiber.
 
As in most things, it’s possible to overdo a good thing; but for most people, an extra serving of whole fruit a day would be a welcome addition to the diet. Some five servings of fruit and vegetables per day is still a very desirable target.
 
Reading labels and avoiding foods laced with high-fructose corn syrup would be vastly superior to avoiding fruit. Drinking more water instead of fruit juices would also be advisable. Remember, plain old sugar is a high source of fructose; honey is not much better. As in so many other matters, moderation is the key.
 
One kind of fruit we wish would be more prevalent in our own lives, and that of Adventists everywhere, is the fruit of the Spirit. It too is a complex fruit that manifests as love, joy, peace, patience, and more. If we demonstrated such fruit as we pursue healthful living, our message would be received as a true gift and not a controlling or a manipulation of another’s lifestyle. Such behavior is never too sweet, and is highly attractive.
 
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Send your questions to Ask the Doctors, Adventist Review, 12501 Old Columbia Pike, Silver Spring, Maryland 20904. Or e-mail them to [email protected]. While this column is provided as a service to our readers, Drs. Landless and Handysides unfortunately cannot enter into personal and private communication with our readers. We recommend you consult with your personal physician on all matters of your health.
 
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Allan R. Handysides, a board-certified gynecologist, is the director of the Health Ministries department of the General Conference. Peter N. Landless, a board-certified nuclear cardiologist, is an associate director of the Health Ministries department of the General Conference. This article was printed November 24, 2011.

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