Fructose Dangers (and Is Fruit Bad, too?)

We've all heard about the dangers of eating too much sugar. Recently further evidence has come to light that demonstrates there is a specific component of sugar responsible for its harmful side effects: fructose.

Fructose Dangers: What is Fructose?

Fructose is a monosaccharide, a simple sugar. It is sweeter than other forms of sugar. Refined cane sugar is essentially half fructose and half glucose. Honey is typically higher in fructose (which is why it's so sweet). And high fructose corn syrup is about 55 percent fructose.

What Makes Fructose So Dangerous?

Fructose and glucose are metabolized in two very different ways. Glucose is absorbed directly and mostly used for energy by cells throughout the body. Fructose, however, is processed in the liver and is generally converted into VLDL (Very Low Density Lipoprotein) cholesterol and triglycerides.

There are genuine concerns that fructose contributes to health problems like increased inflammation, high blood pressure, excess uric acid, high triglycerides and high VLDL cholesterol. Fructose also contributes to fatty liver deposits much in the same way alcohol does.

Another problem with fructose is that it doesn't signal the body's satiety mechanisms. In particular, fructose does not stimulate the release of leptin, an important hormone in appetite control as well as other important metabolic processes. Over time this can also lead to insulin resistance and eventually diabetes.

On the same note, more fructose dangers stem from its particularly strong level of sweetness. A beverage high in fructose (think soda or fruit juice), for instance, stimulates the pleasure centers of the brain so powerfully that it may lead to increased hunger, cravings, and eventually to an increased body weight set point. In this way, fructose in a concentrated, easily absorbed form (like high-fructose beverages) can impact the body's weight beyond what calories alone can explain. (The connection between flavor, calorie-density and the body weight set point is something I am currently researching and will be talking about more in the future.)

Because fructose does not directly stimulate the release of insulin, many people assume it is a safe sweetener. However, since it affects biochemical systems in a way that can eventually induce insulin resistance, it can actually be quite harmful.

Fructose Dangers: Is Fruit Bad?

It's true that fructose gets its name from fruit sugar, but consuming refined sugar products is not the same as consuming whole fruits. Fruits have protective factors that may counter the risks of consuming fructose, such as fiber and antioxidants. Fruits also contain nourishing vitamins and minerals that many of us are lacking. I personally believe fruit is not inherently unhealthy and should never be regarded in the same light as refined sugar.

Fruit juices, however, contain massive amounts of fructose in a form that can be ingested very quickly. Commercial fruit juices should generally be avoided, as they are refined and generally contain nasty stuff like molds and pesticides. Some experts even say any fruit juice is as damaging as commercial soda beverages because of the way it affects the body.

Keep in mind that fructose consumption does not have to be kept at zero. Before the last century, it's thought that fructose consumption was somewhere around 15 grams per day. Some experts like Robert Lustig suggest an intake below 25 grams per day is relatively safe and will not cause the metabolic problems listed above. Today the average fructose consumption is more than 70 grams per day. So in reality it's not the fructose that's harming our health, but the chronic over consumption of it in highly refined forms. Moderation, as always, is key.

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Weight Loss Wednesday: Um... It's Not the Burger Or The Bun...

If you've been hanging around real food and natural health blogs, you've probably run into rants entitled something along the lines of "it's not the burger, it's the bun." These posts usually explain how it's not the meat and saturated fat that's causing the current epidemic of obesity and degenerative disease, but that it's the carbohydrates.

It's a compelling theory, and I certainly like how it exonerates natural fats. After all, traditional cultures have been consuming saturated fats for millennia without a hint of the obesity, diabetes, cancer and heart disease that plague the modern world.

But they were also consuming carbs.

Really.

In fact, certain traditional groups like the Kitavans consumed a whopping 70% carbohydrate diet (and were surprisingly not obese or diseased, even with pretty normal caloric intakes). Don't get me wrong: I'm not trying to convince anyone that all traditional cultures ate a high-carb diet. We know that's not true. Common examples are the Inuit who ate a lot of meat and very few carbs; the Masai who chugged milk (and animal blood) and got plenty of fat and protein from those; and the Loetschental Valley residents who ate loads of dairy and grains and probably got a good bit of fat, protein and carbs.

So let's be clear: traditional people did not espouse one set of macronutrient ratios. And Weston A. Price didn't come back from his ventures peddling the idea that a diet should consist of a certain percentage of carbohydrates, fat or protein. In fact, if anything, his work proved that robust health could be achieved on a variety of diets.

The question is, what has invaded our diet in the last several decades to fuel the obesity and disease crisis?

Fans of Ancel Keys and the China Study would have you believe it was saturated fat and animal protein. But we know that wasn't true because traditional cultures placed high value on these foods and often ate them in abundance. But carbs--and even grains--also had their place in traditional diets, and even in more recent diets, long before the obesity epidemic reared its ugly head.

When it comes to the burger and the bun scenario, I would just stop looking at the hamburger altogether. It's got flaws, to be sure (refined white flour, feed-lot meat, MSG, etc.). But when it comes to finding a food to blame for the deterioration of modern health--point to the side items!

It's not the burger or the bun--its the fries and the soft drink. These two items contain the ingredients that should be held responsible for the obesity and disease epidemic. What ingredients am I talking about?

1) Fructose

2) Polyunsaturated Fats

These are two foods that have been industrially refined and are currently consumed in amounts far greater than ever before in history. And while obesity and disease certainly existed before these foods became mainstream, the real epidemic didn't begin until refined fructose and polyunsaturated fat became a significant part of our diets. In the coming weeks I plan to spend at least a couple posts getting into the nitty gritty of the dangers of these two substances (and when they aren't so dangerous, as well).


Remember, the point is not that fast food burgers should be considered a health food (duh!). It's that blaming individual macronutrients for the gamut of modern health issues is a mistake. The USDA made this mistake when it shunned fat in the food pyramid several decades ago. And it's just as much of a misdeed to lay all the blame on carbohydrates instead. Instead of making blanket statements about carbs, fat and protein, we should take a closer look at modern industrial foods that violate our natural body chemistry in such a way that it causes widespread damage to our health.


This post is a part of Real Food Wednesday hosted by Kelly the Kitchen Kop.

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Color Me... Toxic? A Doctor's Take on Artificial Colors in Our Food

This is a guest post by Dr. Michael Teplitsky, author of Nutrition and Your Health. His book is a great guide to the basics of real food eating, including why saturated fat and cholesterol are healthy, which supplements are the best and more. I think this is a great resource, plus coming from a doctor it could be a great way to get those stubborn relatives into real food, too! You can read my interview with Dr. Teplitsky at this post and find out more about his book here.

Artificial colors are man-made, synthetic chemicals that are used to make processed foods look better. They are also added to drugs and cosmetic products. These chemicals do not make you healthy. In fact, your body does not need them at all. By definition, you will not find them in real, unprocessed foods, the kind that your body was designed to thrive on.

Artificial colors have to be listed on the label, so look for them. There are quite a few of them approved by the Food and Drug Administration (FDA). They usually start with the letters FD&C, which stands for Food, Drugs and Cosmetics.

Here is a partial list:

FD&C Blue No. 1

FD&C Blue No. 2

FD&C Green No. 3

Orange B

Citrus Red No. 2

FD&C Red No. 3

FD&C Red No. 40

FD&C Yellow No. 5

FD&C Yellow No. 6

The colors come in two basic forms – dyes and lakes. Dyes are water-soluble, lakes are not. Regardless of the form, all artificial colors contain dangerous chemicals, including toxic metals, such as mercury, lead, and arsenic.

These chemicals accumulate in the body and can cause health problems. This is especially true in kids, who are particularly sensitive to the effect of toxic chemicals. Artificial colors have been linked to hyperactivity and attention deficit disorder in children.

The best way to avoid artificial colors is to not eat processed foods. I mean anything that comes in a box, can, or any other kind of package. Most processed foods have additives, such as colors, flavors, preservatives, and other unnatural things.

Think of apple, broccoli or steak. These are examples of natural, unprocessed foods that you should make the cornerstone of your diet.

Elizabeth here: Toxic metals in food coloring? Ew. I just did a post on detoxing from these metals here. Check it out if you've ever eaten fruit roll-ups or the like (haven't we all? I did, like, every day for lunch when I was a kid!).

Oh, and I announced the winner of the Renew You 2010 MP3 giveaway earlier today. Check it out here. Even if you didn't win you can contact me to get a great coupon code if you want to purchase the MP3 package!

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In Bad Taste: Why Man-Made Flavors Are Bad for Your Health

Many processed foods contain ingredients listed as “natural flavors” or “artificial flavors”. Most people think that natural flavors are better than artificial, but they are not. Both are produced in a laboratory using synthetic chemicals.


The only difference is that “natural flavors” are similar to those found in real food, while artificial flavors are chemicals that do not exist in nature. Both natural and artificial flavors are usually made from petroleum--not the healthiest food choice.

There are literally hundreds of these chemicals that can be legally added to food. The bad news is that food manufacturers do not have to list them individually. So when you see “flavoring” mentioned on the label, the product may contain one chemical or a few dozen of them.

Food in its natural state contains natural substances that give it a unique smell and taste. Think of an orange or a banana.

Modern chemical engineers found a way to combine unnatural susbstances to mimic the natural taste of foods. For example, octyl acetate is used to create an orange flavor, and isoamyl acetate has banana flavor.

There are hundreds of such chemicals that can be used to create virtually any taste, such as grape, cherry, orange, banana, apple, and so on.

Both “natural” and artificial flavors are considered “safe” by the Food and Drug Administration (FDA), which is why they are allowed to be added to food. But most of them have not been studied for safety or toxicity, especially when combined together.

The fact is that they can be dangerous to our health. They may cause allergies, have negative effect on the thyroid gland, chromosomes, and enzymes. They have been linked to indigestion, headaches, chest pain, fatigue, irritation of gastrointestinal tract, and other health problems.

Some (borneol) may cause seizures, confusion and dizziness. Carvacrol (oregano flavor) has been linked to problems with breathing and circulation and even heart failure. Cinnamyl formate (cinnamon flavor) can irritate skin, gastrointestinal tract, affect the kidneys and caused cancer in mice.

Since there are literally hundreds of different chemicals used as flavorings, the list of potential side effects is a long one. The best thing you can do is avoid any food that has flavoring as one of the ingredients, even if it says “natural.” If you see the word “flavor” on the label, put it back.

Eat real food instead. Want strawberry flavor? Eat strawberry. What banana flavor? Eat a banana. You get the idea.

This is a guest article written by the author of Nutrition and Your Health, an M.D. who advocates real food for health. We're talking about butter, eggs and other politically incorrect whole foods! For more information about the book, check out this post.

This post is part of Real Food Wednesday hosted by Kelly the Kitchen Kop!

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Is MSG Causing Your Health Problems?

Do you have headaches? Does your body ache? Most of us just chalk these symptoms up to just part of life or getting older. But could these symptoms be related to what we are eating? They could in fact be caused by monosodium glutamate!

What are the possible health effects of MSG? There are many symptoms of a sensitivity. They range from mild to severe. Some of the mild reactions would be headaches and flushing of the skin. Other more severe reactions linked to MSG consumption include: depression, rage, mood swings, hormone changes, memory loss, obesity, stunted growth, infertility, asthma attacks, paranoia, Parkinson’s, Lou Gehrig’s and Alzheimer’s disease. Research has also shown that behavioral problems and learning disabilities in children are associated with MSG. People that are most vulnerable to the effects of MSG include the elderly, children, infants and the unborn.

MSG is a food additive and is used to enhance the flavor of foods. Behind salt and pepper, it is the most commonly used flavor enhancer today. It comes from the amino acid glutamic. It has been used for decades and has become a staple in the food industry. It is found in all processed foods, Chinese food, canned vegetables, and soups. According to the Food and Drug Administration (FDA), MSG as a food ingredient is “generally recognized as safe.” Even though the FDA takes this stance, the use of MSG remains controversial and therefore the FDA requires that it be listed on labels.

So, if MSG is a food additive that makes our food taste better, then why should we be concerned? According to the book In Bad Taste, The MSG Symptom Complex written by George R. Schwartz:

“The answer is plain and simple – MSG is a drug added to our food that causes wide spread toxicity.” The book cites case studies of MSG sensitive individuals and tells us where, how, and why it is being hidden in our food! Dr. Schwartz says his book will help people learn to identify reactions, and then how to avoid eating it. He adds, “Knowing how to avoid this flavor enhancer can dramatically change lives.”

Trying to eliminate MSG from your diet can be extremely hard if not impossible. It is difficult to identify which foods contain this commonly used flavor enhancer because the manufacturers try to hide it. A label that reads “no MSG,” may not mean it’s a MSG-free product. In certain cases, the manufacturer simply did not add MSG! Also, there are hidden names for monosodium glutamate, which include: Gelatin, Hydrolyzed Vegetable Protein (HVP), Hydrolyzed Plant Protein (HPP), Autolyzed Plant Protein, and Sodium Caseinate.

As a busy mother, I want to ensure the best possible food is used for all of our meals. I want to feel confident that my family is not going to be harmed in any way by the food I prepare for them. So, the next time you go to the grocery store, please make sure you are checking the labels for MSG! Know what you are buying and how it could affect your loved ones.

This post was originally written for the Bioveda Health and Wellness website by a guest columnist and can be found through this link.

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Frightening Food: Scary Soy Stories

I've talked about why we shouldn't be eating soy, but today I wanted to share some stories I've run across that really made it hit home for me. It's one thing to read about the science behind why we know soy is bad, but it's another to read how people have personally experienced it.

Complaints About Soy - This is the mother of all soy story collections. It may take a while to sift through all these, but if you need some convincing about the effects of soy, this is where you need to go.

Soy Stories - Taken straight from the Eat Fat, Lose Fat website, this collection of soy stories addresses nearly every problem soy can cause. I happen to love this one because Eat Fat, Lose Fat is one of my favorite books. (You can read my review of Eat Fat, Lose Fat here.)

One Woman's Story - I found this on the WAPF site. It's a detailed and moving account about how eating a diet full of soy can cause numerous health problems, including cancer.

Help! They're Trying to Poison my Baby! - This story at the Liberation Wellness blog is told by a grandmother about her family's fight to feed her infant granddaughter the right food after agonizing over the obvious side effects of soy formula.

Soy and the Thyroid - A collection of casual short stories about personal experiences with soy. These are submitted by anyone who has something the share about soy - pros and cons - but after reading through many of them, most experiences are about the "cons." No surprise there.

If you have a soy story to share, I would love to hear it and I'm sure many of my readers would, too. These personal experience stories are one of the best ways to spread the word about soy and help people learn why they shouldn't be eating it.

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Why Not Soy?

In spite of glaring reports from alternative circles, soy is still considered a miracle food by many people. Even the medical community - who should be aware of the real affects of soy - still recommend this food as a great vegetarian source of protein and nutrients. This, however, is not true.

I like to call soy an “anti-food.” That may sound harsh to some of you, but what soy does to us is so dangerous, so profound it deserves to be labeled harshly. Here’s just some of the things in soy that, in my opinion (and many other’s), make it an anti-food:

Phytoestrogens: These are essentially plant hormones. I know a lot of people who buy organic milk to avoid hormones, but don’t realize that soy products are actually even more dangerous. Phytoestrogens interfere with normal hormone regulation. This can really throw our systems out of whack, causing problems like PMS (premenstrual syndrome), cystic fibrosis and even breast cancer in women. In men, these phytoestrogens can cause high estrogen and a decline in testosterone production. This leads to fat weight gain, decreased libido and all sorts of other problems (I know you guys out there don't like the sound of that). We should also be concerned about the negative impact these plant hormones have on fertility.

Trypsin Inhibitors: Trypsin is important for protein assimilation, so these inhibitors interfere with protein absorption - ironic, considering soy is considered by many to be a valuable protein source. These trypsin inhibitors have led to stunted growth and pancreatic disorders (including cancer) in test animals.

Phytic Acid: Soy contains very high levels of phytic acid, which interferes with the use of valuable minerals like calcium, copper, iron, magnesium and zinc. The phytic acid in soy is also extremely resistant to soaking, sprouting and fermentation (which works to neutralize phytic acid in other foods like grains; Cheeseslave made a great post about soaking grains this week).

Soy can also cause problems with the absorption of other nutrients, like vitamin B12 and vitamin D - yet another reason why high soy consumption is causing rampant nutrient deficiencies in vegetarians and vegans. Soy can also damage the thyroid, which may explain why thyroid dysfunction is so common nowadays.

Furthermore, during processing soy takes on an even uglier face and forms neurotoxins like MSG. Processed soy also contains high levels of aluminum, a highly toxic metal linked to many health problems (like Alzheimer’s).

Experts like Sally Fallon Morrell, head of the Weston A. Price Foundation, are highly concerned with the amount of soy in our children’s diets today, often beginning with soy formula at birth. I was shocked to read this statement on the Weston A Price Foundation website:

"Babies on soy formula receive the estrogenic equivalent of at least 5 birth control pills per day."

Soy is just not meant to be eaten - at least, not the way we eat it today. Remember, traditional cultures ate only small amounts of highly fermented soy (i.e. fermented for six months). Fermented soy was often eaten with foods like fish broth, which would counteract some of the adverse effects like thyroid damage.

So, this is why I say no to soy. What has been your experience with this food?

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