Fructose is one type of sugar found in many foods or daily drinks, including packaging drinks, bread or sweet cakes. Although the benefits as a sweetener on the tongue, the effect of fructose are not always good for the body. Natural fructose can be found from several types of fruits and vegetables, while fructose for commercial purposes is usually obtained from sugar cane, beets, and corn. Fructose, which has gone through a chemical process, has a texture like solid crystals, white, odorless, very sweet, and water soluble.
Risk of Digestive Disorders
Unfortunately, not everyone has the same ability to absorb fructose in the digestive tract. This condition is known as fructose malabsorption. This happens because the small intestine is not able to absorb fructose, so, this content accumulates in all intestinal organs. Some of the symptoms that are often complained of include stomach pain, diarrhea, flatulence, and other digestive disorders.
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| Fructose Effect Is Not As Sweet As It Feels |
A study revealed that public awareness about fructose malabsorption was still low. Without realizing it, they consume more and more fructose, so the more health problems they will feel. In certain cases, a disorder of fructose absorption can lead to intestinal damage, such as celiac disease, which is reacting to gluten.
In addition, the excess consumption of fructose is thought to trigger several conditions such as obesity, insulin resistance, and elevated LDL cholesterol and triglyceride levels. The result can cause metabolic disorders, type 2 diabetes, and cardiovascular disease.
However, some countries still consider fructose better than sucrose and glucose as a sweetener of food and beverages. Because this content is considered to have a lower effect on increasing blood sugar levels.
Limiting Fructose Intake
For those of you who experience fructose malabsorption, it is important to limit the intake of fructose. Some types of fruits and vegetables with high fructose content include:
- Apple
- Wine
- Watermelon
- Banana
- Strawberry
- Blueberries
- Avocado
- Asparagus
- Carrot
- Bean
- Lettuce
For processed foods or drinks it is recommended to read the packaging label first. Besides fructose on the packaging, this sweetener can also be found in high-fructose corn syrup, agave syrup, honey, invert sugar, maple syrup, molasses, palm sugar or coconut sugar.
However, do not rush to consider yourself experiencing fructose malabsorption when you experience indigestion after eating the food above. To be sure, you need to do certain tests. One of them is by measuring the content of hydrogen gas and methane from the small intestine in the breath after consuming foods or drinks containing fructose.
In a study conducted for two years, it was found that 3 out of 4 participants experienced symptoms of indigestion after consuming fructose-containing drinks. After testing, almost 90 percent experienced an increase in hydrogen levels and 11 percent increase in methane levels.
However, an expert stressed, what must be considered is the amount of fructose intake. If you experience symptoms of indigestion after eating high-fructose foods or drinks, it is recommended to give a pause before consuming them again.
Don't overeat foods or drinks that are high in fructose or other sweeteners. This is important to do to avoid sweetening effects which are not always good for health. Consult a doctor or nutritionist for more information about artificial and natural sweeteners if you are at risk of developing diabetes.
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