Clinical experts have identified fructose as a principal driver of Type 2 diabetes. A new report published in Mayo Clinic Proceedings urges people to replace processed foods that contain high levels of added sugars and fructose, with whole foods such as fruit and vegetables.
However, the present guidelines from the Institute of Medicine allow for up to 25 percent of one’s daily calorie intake to come from added sugars. Conversely, added sugars such as sucrose and high-fructose corn syrup have been known to cause diabetes and other metabolic disorders that run the risk of increasing cardiovascular diseases.
In the United States alone, 1 in 11 people, 29 million adults, have been diagnosed with Type 2 diabetes while another 86 million are prediabetic or borderline diabetic. This means that their blood sugar levels are higher than they should be. In recent times, the number of individuals diagnosed with the condition has more than doubled from 153 million in 1980 to 347 million in 2008.
The Risks Of Fructose
After evaluating several observational studies and clinical trials, the authors of the report have found that excessive fructose consumption leads to insulin resistance as well as interferes with one’s metabolism. However, in comparison with glucose or starch, the authors found that consumption of fructose or sucrose leads to an increase in fasting insulin levels and fasting glucose levels.
Recent trials have also found that replacing glucose-only starch with sucrose could increase the risk of adverse metabolic effects such as increased cholesterol and blood pressure. These adverse effects become more profound with increased proportions of added fructose in the diet.
According to the study, about 75 percent of all packaged foods and beverages in the United States contain added sugars.
The World Health Organization (WHO) recommends that no more than 10 percent of one’s daily calories should come from added sugars.
The study concludes that there is no biological need for any added sugars in the diet, particularly those containing fructose. At an individual level, limiting consumption of foods and beverages that contain added sugars, particularly added fructose, may be one of the most effective strategies for ensuring one’s robust future health.