Glucose vs. Fructose … AND THE WINNER IS …

Glucose and fructose may taste the same, but your body recognizes them very differently.

So, could one sugar be better or less harmful than the other? Maybe. Let’s throw these guys in the ring and see who comes out standing… ding, ding, ding!!!

Glucose and fructose are classified as monosaccharides, which are small, one-sugar unit carbohydrates. Glucose, also known as blood sugar, is considered to be the most important monosaccharide because it’s the body’s preferred energy source. When a carbohydrate is consumed, the body uses the glucose immediately for energy or stores it for later use. When blood glucose levels rise too high, the pancreas secretes insulin, which is an essential hormone that regulates the amount of glucose in the blood. It’s important to note that this response is dictated by blood glucose levels, and has nothing to do with the amount of fructose in the body or bloodstream.

Fructose — on the other hand — is NOT the preferred energy source for our brain and body systems. In contrast to glucose, which is metabolized throughout the entire body for use, fructose is only metabolized in the liver. Excess glucose is stored and used as energy for later, but the majority of excess fructose is stored as BODY FAT.

Now here’s the kicker: Our brain recognizes the metabolic breakdown of these two simple sugars in two completely different ways. When glucose is broken down within the hypothalamus — the area of the brain that controls body temperature, thirst, hunger and other homeostatic conditions — a signal is fired that results in the suppression of food intake. However, the metabolism of fructose in the brain exerts an OPPOSITE effect, which can ultimately increase or stimulate appetite. This effect can result in insulin spikes, overeating, and the inability to recognize when full.

Fruits, of course, contain high levels of fructose. So, I know what you’re probably wondering: Should I avoid fruit altogether? Like anything else, moderation is key. An apple a day is, in fact, a wise choice and certainly better than a Snickers bar or bag of Sour Patch Kids. But let’s keep it at one. Twenty apples a day could present a problem.

Here’s a list of both high-fructose fruits and low-fructose fruits to keep in mind when monitoring sugar-intake:

HIGH:

· Apples

· Cherries

· Mangoes

· Watermelon

· Pears

LOW:

· Honeydew

· Cantaloupe

· Bananas

· Blueberries

· Strawberries

· Oranges

And of course, paying attention to sugar on nutrition labels is key, especially when that sugar is in the form of high fructose corn syrup — the evil of all evils.

If you need help monitoring sugar intake, don’t hesitate to reach out!