- Fructose is found in 75 percent of packaged food and drinks
- It is converted into fat instead of digesting which adds extra weight to the body
- Removing fructose from you diet helps lessen hunger and sugar cravings
- One way to ditch fructose is by avoiding flavored yogurt and mixed drinks
Ditching high fructose corn syrup found in soda and cakes can combat obesity, fatty liver disease and diabetes in as little as eight days.
Researchers got 40 obese children to cut the sugar out of their diet completely.
In barely more than a week the results showed the participants had decreased cholesterol, blood pressure and liver fat levels.
High fructose corn syrup is found in 75 percent of packaged food and drinks largely because its cheaper and 20 percent sweeter than raw sugar.
The sweetener turns on pathways to convert the sugar into fat and store it instead of digesting the substance. The body can ditch the pounds once it’s cut from the diet.
High fructose corn syrup is found in 75 percent of packaged food and drinks. When consumed, it is mostly metabolized in the liver and transformed into fat. By removing it from the diet it helps the body stop having hunger and sugar cravings as well as lose the extra pounds
Professor Jean-Marc Schwarz and colleagues from Touro University in California said removing fructose from the menu can combat obesity, fatty liver disease and diabetes without the need for medications.
It may be linked to liver conversion of sugar to fat, a process known as DNL (de novo lipogenesis), they said.
Compared to glucose, which metabolizes 20 percent in the liver and 80 percent throughout the rest of the body, fructose is 90 percent metabolized in the liver.
Fructose also converts to fat up to 18.9 times faster than glucose.
Professor Schwarz said: ‘Studies have shown diets high in simple sugars increase both DNL and liver fat.
‘Importantly, removal of sugar from diets of children with obesity for only nine days consistently reduced DNL and liver fat and improved glucose and lipid metabolism.’
Fructose turns on the metabolic pathways that converts it to fat and stores it in the body, adding weight.
How to remove fructose sugar from YOUR diet
Stop buying processed food
Easy? Not exactly. But most food that is boxed, bagged or canned has added sugars. A helpful tip is to shop on the outer edges of your grocery store. That is where there tends to be more fresh products with no added sugar.
Make your own sauces and dressings
This is time consuming but worth it. The sauces and dressings you make at home can help remove a large amount of added sugar that is found in the pre-made ones.
Avoid flavored yogurt
Some of your favorite yogurt has more sugar in it than a candy bar. This doesn’t help when you’re trying to lose weight. Buy plain yogurt instead and add honey or fresh fruit to get more natural sweetness
Buy fresh fruit only
It is best to avoid juices and dried fruit are delicious but full of sugar. Make your own at home by buying fresh fruit instead.
Cut out fizzy drinks
It should be no surprise that these drinks are bad for you. If you don’t feel like you can go without your soda fix then try to limit yourself to a certain amount a week.
Eat dark chocolate for dessert
Do you have a sweet tooth? Still treat yourself to something sweet by eating dark chocolate instead. It’s better for you and has great health benefits such as lowering blood pressure and risk of a heart attack.
Stay away from mixed drinks
There is a lot of sugar in drinks such as a coke and rum or even a gin and tonic. Avoid these sugars by ordering wine, spirits with no mixer or mixing with soda water.
At the same time, the brain thinks the body is starving and becomes lethargic and less inclined to exercise.
In the study of 40 obese nine to 18-year-old Americans, going without fructose for only nine days reduced their high cholesterol, blood pressure and insulin resistance.
‘Importantly, these same participants had a 56% decrease in DNL during feeding. Overall, liver fat concentration decreased by 22% during fructose restriction,’ Professor Schwartz said.
It followed a smaller study on young men by the same team and achieved similar results.
‘After as few as eight days a high fructose intake can increase both DNL and liver fat concentration,’ he said.
The study showed that short-term restrictions on fructose can help immediately decrease both DNL and liver fat concentration for someone.
The study was published in The Journal of the American Osteopathic Association.
It adds to growing evidence DNL is the key linking high sugar consumption to to cardiovascular diseases, metabolic syndrome, diabetes and nonalcoholic fatty liver disease.
Professor Schwartz said the role of sugar in obesity has a long history, going back to the ancient Egyptians.
‘As far back as 2500 BC, ancient Egyptians deliberately force fed carbohydrates to birds to fatten them and to produce fatty liver, or foie gras,’ he said.
‘Should patients adhere to these recommendations, it may well be the first step to facilitate their body to self-regulate, self heal and begin its return to a state of health maintenance.’
Osteopathic pediatrician Dr Tyree Winters, of Rowan University, New Jersey, who did not contribute to the study, said: ‘Fructose provides no nutritional value and isn’t metabolized in the brain.
‘Your body converts it to fat but doesn’t recognize that you have eaten, so the hunger doesn’t go away.’
He said that by making this one change to a diet by cutting out fructose then food can properly metabolize and hunger cravings will fade.
‘This one change has the potential to prevent serious diseases and help restore health,’ Dr Winters said.
He suggests blood checks about two weeks after patients agree to begin limiting their sugar intake to help them see clear benefits.
‘That single change in diet improves metabolic results in less than two weeks. Imagine the power of doing a ‘before and after’ comparison with a patient, so they can see for themselves that their health is improving,’ he said. ‘Seeing those results, instead of just stepping on a scale, can motivate them to keep going.’