• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best Bodybuilding Supplements
      • Best Supplements for Weight Loss
      • Best Creatine
      • Best BCAAs
      • Best Multivitamin for Men
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Magnesium Supplements
      • Athletic Greens AG1 Review
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Benches
      • Best Functional Trainers
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Resistance Bands
      • Best Trap Bars
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Fitness

Fructose: Harmful or Healthy?

Modern scientific research is shining the spotlight on sugars. It has been linked to endocrine problems, diabetes, obesity, cardiovascular disease, metabolic disorders, and even mental disorders.

Written by Andy Peloquin Last updated on August 30, 2017

Modern scientific research is shining the spotlight on sugars as being the primary nutrient of concern. It has been linked to endocrine problems, diabetes, obesity, cardiovascular disease, metabolic disorders, and even mental/psychological disorders.

Fructose is one sugar that remains in the gray zone. The fact that it’s derived from fruit-based sources means it isn’t as dangerous as refined, processed, and artificial sugars. However, fructose alone (in simple sugar form, without fiber, vitamins, minerals, and antioxidants) has the potential to be as dangerous as other forms of sugar.

The funny thing is that fructose was endorsed by diabetologists for most of the 20th century. In 1979, the American Diabetes Association recommended replacing glucose-containing sugars in the American diet with fructose and sugars like mannitol, sorbitol, and xylitol. Diabetes trials in the mid-1980’s found that substituting fructose into the diet translated into long-term glycemic benefits for people with both type 1 and type 2 diabetes.

However, in the early 2000s, experts began to question whether or not fructose—specifically fructose-derived sweeteners—were more dangerous than previously believed. In 2002, it was recommended to not use fructose sweeteners due to their effect on blood lipid levels. Another ecological analysis linked higher fructose consumption to increased obesity rates in the country. Thus, fructose and fructose sweeteners were relegated to the list of dangerous foods.

But recent research may be swinging things back in favor of fructose as an alternative to refined and glucose-containing sugars (glucose, sucrose, lactose, and maltose). Two studies in the American Journal of Clinical Nutrition are pointing to the health benefits of fructose. The studies found:

  • Substituting glucose for fructose can lower post-prandial blood glucose and insulin responses, yet have no negative effect on triglyceride levels.1
  • Substituting glucose for fructose can improve fasting glucose and glycated hemoglobin without negatively affecting body weight, blood lipids, or fasting insulin—even in cases of people with type 2 diabetes and impaired glucose tolerance.2

More and more scientific studies are indicating that fructose has the potential to be the safest of the natural sugars. By replacing glucose and sucrose (the two most common types of sugar used in American food and drinks) with fructose, the negative effects of high sugar intake could be diminished or mitigated. Benefits could include lower fasting glucose levels, decreased post-prandial glycemic response to foods, reduced glycemic impact, and potentially a reduction in diabetes and obesity risk.

More trials are needed to determine the true safety or danger of fructose. However, according to the American Journal of Clinical Nutrition, “the current signal for net benefit means that one can have confidence that fructose is at least no worse than the glucose-containing sugars that it would replace.”

References:

1. Evans RA, Frese M, Romero J, Cunningham JH, Mills KE. “Fructose replacement of glucose or sucrose in food or beverages lowers postprandial glucose and insulin without raising triglycerides: a systematic review and meta-analysis.” American Journal Clinical Nutrition 2017;106:506–18. 

2. Evans RA, Frese M, Romero J, Cunningham JH, Mills KE. “Chronic fructose substitution for glucose or sucrose in food or beverages has little effect on fasting blood glucose, insulin, or triglycerides: a systematic review and meta-analysis.” American Journal Clinical Nutrition 2017;106:519–29. 

Andy Peloquin

About Andy Peloquin

Sports and exercise have always been a huge part of my life. I played my first basketball game at age 6, and have tried just about every sport on the planet -- save golf and croquet. Being a large, hefty lad (currently standing at 6' 6" and weighing 275 lbs), I am passionate about weights, cycling, running, sprint training, and practicing martial arts. I'm currently a green belt in Karate, Taekwondo, Hapkido, and kickboxing, and work hard to take my skills to the next level. Fitness and health are my passion, and I love writing and sharing what I know. I am a certified Professional Trainer and always looking for ways help others meet their health and fitness goals.

View All Articles

Recommended Articles

Social Media Fire: Gyms and Butt Pics
growmusclesprimer1
The Ultimate Guide to Muscle Gain and Hypertrophy
Analyzing High Versus Low-Load Resistance Training Methodologies
euphorichiitworkouts
HIIT: Work Through the Pain to Reach Euphoria

Primary Sidebar

Latest Articles

Regan Grimes Kicks Off 2023 Mr. Olympia Prep With Grueling Back and Biceps Workout

Best Massage Guns for Runners, Back Pain, Under $100, and More (2023)

CrossFit Games Athletes, Powerlifting Champion Among Big Names to Join Gladiator TV Series Reboot 

Best Functional Trainers of 2023 for Small Spaces, With Smith Machines, and More

Latest Reviews

Pure Protein, Jacked Factory, and RXBAR protein bars on a red background

Best Protein Bars for Weight Loss, Muscle Gain, and More (2023)

Best Magnesium Supplements of 2023 for Better Sleep, Leg Cramps, and More

Best Budget Barbells of 2023 for CrossFit, Powerlifting, and More

Best Cable Machines for Home Gyms of 2023 (Wall-Mounted, Compact, Budget-Friendly)

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2023 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About