Tag: diabetes

Harmful Effects of Fructose on Health

fructose is a natural sugar found in fruits, vegetables, and honey, but it is also used as a sweetener in many processed foods and beverages. Consuming too much fructose has been linked to health problems such as obesity, type 2 diabetes, and cardiovascular disease. It is important to consume fructose in moderation and be aware of the sources of fructose in our diets to maintain a healthy lifestyle.

Fructose is a type of sugar that is naturally found in fruits, vegetables, and honey. It is also commonly used as a sweetener in processed foods and beverages. While fructose is a source of energy, consuming too much of it has been linked to various health problems such as obesity, type 2 diabetes, and cardiovascular disease. It is important to consume fructose in moderation and to be aware of the sources of fructose in our diets.

Effects of Fructose on Health

  1. Potential risks associated with high Fructose consumption include obesity, type 2 diabetes, and cardiovascular disease. It is important to limit our intake of fructose and be mindful of the sources of fructose in our diets to avoid these health risks. By consuming fructose in moderation and choosing healthier alternatives, we can maintain a balanced and healthy lifestyle.
  2. Increase of LDL cholesterol and triglycerides in the blood can lead to cardiovascular disease. 
  3. Excessive fructose consumption can also contribute to the development of insulin resistance and type 2 diabetes. 
  4. Processed foods and sugary beverages are common sources of high fructose corn syrup, which should be limited in our diets. 
    Overall, it is important to prioritize whole foods and natural sources of fructose in our diets, while limiting our intake of processed foods and added sugars.
  5. Risk of fatty liver disease is also associated with high fructose consumption. Studies have shown that excessive fructose intake can lead to the accumulation of fat in the liver, which can cause inflammation and damage to liver cells. 4. Additionally, consuming high amounts of fructose can lead to increased hunger and cravings, which can contribute to overeating and weight gain. 5. To reduce our risk of these health issues, it is important to read nutrition labels and choose foods and beverages that are lower in added sugars and high fructose corn syrup. Incorporating more whole fruits and vegetables into our diets can also help us satisfy our.
  6. Risk of insulin resistance and type 2 diabetes is also a concern with high fructose consumption. When we consume too much fructose, it can overload our liver and lead to insulin resistance, which can eventually lead to type 2 diabetes. To prevent this, it is important to limit our intake of sugary beverages and processed foods, and instead focus on whole foods and natural sources of fructose. By making these changes to our diets, we can improve our overall health and reduce our risk of developing these serious health conditions

Potential health benefits associated with moderate Fructose consumption

  1. Improves digestion and gut health
  2. Provides energy for physical activity
  3. Can improve mood and cognitive function
  4. May have anti-inflammatory properties
  5. Can support liver function in moderate amounts. However, it is important to note that excessive consumption of fructose can lead to negative health effects, as mentioned earlier.

Aids in weight loss

By limiting our intake of sugary beverages and processed foods, we can reduce our overall calorie intake and promote weight loss. Additionally, consuming whole foods and natural sources of fructose can provide us with the necessary nutrients and fiber to keep us feeling full and satisfied. This can help us avoid overeating and promote healthy weight management.

Boosts energy levels

Fructose can provide a quick source of energy for the body, making it a popular ingredient in sports drinks and energy bars. However, it is important to consume fructose in moderation, as excessive intake can lead to negative health effects. Consuming natural sources of fructose, such as fruits and vegetables, can provide a healthy and sustainable source of energy.

Recommended Intake Levels

 A. Recommended daily intake of Fructose

It is around 25 grams for women and 37.5 grams for men, according to the American Heart Association. It is important to consume fructose in moderation and focus on natural sources rather than processed foods and sugary beverages. By doing so, we can reap the benefits of fructose while promoting overall health and well-being.

 B. Guidance for avoiding excessive Fructose consumption

To avoid excessive fructose consumption, it is important to limit the intake of processed foods and sugary beverages that contain added fructose. Instead, focus on consuming natural sources of fructose, such as fruits and vegetables. Reading food labels can also help identify added sugars and make informed choices about what to consume. It is important to maintain a balanced and varied diet to ensure optimal health.

Benefits of weight or strength training for diabetic patients

Diabetes is a chronic disease that affects the way the body processes blood sugar (glucose). There are two main types of diabetes: type 1 and type 2. In type 1 diabetes, the body does not produce insulin, which is necessary to regulate blood sugar levels. In type 2 diabetes, the body does not use insulin effectively, leading to high blood sugar levels. Diabetes can lead to serious health complications if not properly managed, including heart disease, kidney damage, and nerve damage

Reasons why weight or strength training can be beneficial

For people with diabetes Weight or strength training can be beneficial for people with diabetes for several reasons. First, it can help improve insulin sensitivity, allowing the body to use insulin more effectively to regulate blood sugar levels. Second, it can help build and maintain muscle mass, which can help improve overall health and reduce the risk of complications such as heart disease. Finally, weight or strength training can help with weight management, which is important for people with type 2 diabetes who may be overweight or obese.

Benefits of Weight Training

 1. Improved metabolism

Weight or strength training can be highly beneficial for people with diabetes. It can improve insulin sensitivity, build and maintain muscle mass, and aid in weight management, all of which can reduce the risk of serious health complications such as heart disease, kidney damage, and nerve damage. Additionally, weight training can improve metabolism, leading to better overall health and wellbeing. Therefore, incorporating weight or strength training into a diabetes management plan can be an effective way to improve health outcomes and reduce the risk of complications.

 2. Increased bone density

Weight training can also increase bone density, which is important for people with diabetes who may be at a higher risk for osteoporosis. By strengthening bones, weight training can help prevent fractures and other bone-related injuries. Overall, weight training is a valuable addition to any diabetes management plan, providing numerous benefits for both physical and overall health.

 3. Improved blood sugar regulation

Weight training has also been shown to improve blood sugar regulation in people with diabetes. This is because muscle tissue uses glucose for energy, and weight training can increase the amount of muscle mass in the body. This means that the body is better able to regulate blood sugar levels, reducing the risk of complications associated with high blood sugar. Incorporating weight training into a diabetes management plan can therefore be an effective way to improve blood sugar control and overall health.

 4. Increased strength

In addition to the health benefits mentioned above, weight training can also increase overall strength and fitness. This can improve daily activities and quality of life, as well as reduce the risk of falls and other injuries. With proper guidance and training, weight lifting can be a safe and effective way to improve strength and overall health for people with diabetes.

Benefits of Strength Training

 1. Improved cardiovascular health

Overall, incorporating weight training into a diabetes management plan can have numerous benefits for individuals with diabetes. In addition to improving blood sugar control, weight training can also increase overall strength and fitness, improve daily activities and quality of life, and reduce the risk of falls and other injuries. Furthermore, weight lifting can be a safe and effective way to improve cardiovascular health for people with diabetes. With proper guidance and training, individuals with diabetes can reap the benefits of strength training and improve their overall health and well-being.

 2. Decreased body fat

In addition to the benefits mentioned above, weight lifting can also lead to decreased body fat in individuals with diabetes. This can help improve insulin sensitivity and reduce the risk of complications associated with obesity, such as heart disease and stroke. Overall, incorporating strength training into a diabetes management plan can have numerous benefits and should be considered as a valuable tool for improving overall health and well-being.

 3. Improved insulin sensitivity

Weight training has been shown to improve insulin sensitivity, which is especially important for individuals with diabetes. By increasing muscle mass and reducing body fat, weight lifting can help the body use insulin more effectively and improve blood sugar control. This can lead to a reduction in the need for medication and a lower risk of diabetes-related complications. Overall, incorporating strength training into a diabetes management plan can have significant benefits for improving overall health and well-being.

 4. Improved mobility and balance

In addition to improving insulin sensitivity, strength training can also improve mobility and balance in individuals with diabetes. As people age, they may experience a decline in muscle mass and strength, which can lead to difficulties with balance and mobility. By engaging in regular strength training exercises, individuals with diabetes can improve their muscle strength and coordination, reducing the risk of falls and injuries. This can also lead to a greater sense of independence and improved quality of life. Overall, incorporating strength training into a diabetes management plan can have.

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Diabetes patients can increase the risk of death by up to 20 percent if they consume sugary drinks

Boston: Experts have warned patients with type 2 diabetes to avoid soda, soft drinks and other sweet drinks altogether, as the disease can cause more complications and increase the risk of premature death.

Experts have suggested plain water, tea and coffee instead because the harm of these drinks can be reduced. But they insist that deaths from other causes can also increase if diabetic patients continue to consume sugary drinks.

Professor Cai Sun of the Harvard T.H. Chan School of Public Health in Boston and his colleagues have asked diabetics to take special care of their diet.

The summary of the research is that patients with type 2 diabetes already have a higher risk of heart disease, which is increased by sweet drinks.

A total of 15,400 men were included in the study, all of whom were patients with type 2 diabetes. These people were followed up for 18 consecutive years. A total of 22% of people suffered from life-threatening and non-life-threatening cardiovascular disease during this period. Many also underwent bypass surgery and angioplasty, while life-threatening and disabling paralysis also had an effect. Then it happened that 49 percent of the people died in this whole study.

It was found that people who drank carbonated, cola and other sweetened beverages had a 25 percent increased risk of cardiovascular disease (CV) disease, while the risk of death from other diseases was also seen to be 20 percent higher in such people. Of course, this is solid evidence that cannot be ignored.

On the other hand, experts have advised to drink milk, fruit juice and water without dripping

Diabetes type 2 can also harm the lungs

This is the first time that researchers have found a connection between type 2 diabetes and lung complications like pneumonia. 

The University of Surrey and Imperial College London study examined data from 17 research reports on over 500,000 people. Along with this, smoking and other factors affecting lung health were taken into account.


The findings revealed that increasing blood sugar levels in diabetic patients has a direct impact on lung function. According to studies, a 20% increase in blood sugar levels reduces lung capacity and function.

According to the researchers, this is the first evidence that type 2 diabetes directly damages the lungs.

Type 2 diabetes is a condition in which the pancreas fails to produce enough insulin or fails to use insulin properly.

This results in dangerously high blood sugar levels that, over time, lead to organ damage.

The risk of heart disease, vision loss, nerve and organ damage, and other complications increases if blood sugar levels are not controlled.

But until now, it was not clear whether the disease directly damaged the lungs or not.

The researchers said that the study found the first evidence of lung damage from type 2 diabetes.

“The findings highlight the seriousness of type 2 diabetes, which is why people, whether they have diabetes or not, should keep their blood sugar levels under control,” he said.

The findings of the study were presented at the Diabetes UK Professional Conference in 2023.

Can you drink milk with diabetes?

People with diabetes and insulin resistance are often told that they shouldn’t drink milk because it has lactose and fat in it. Does milk really hurt people with diabetes? Or is milk that doesn’t have lactose better? Here are some tips from people who know about food. Milk and the things made from it are an important part of everyone’s diet. This drink gives the body what it needs:

Read more at Munaeem’s Blog

Ketogenic Diet for Diabetes: Cure or Danger?

Studies have shown that diabetics who follow a ketogenic diet over a longer period of time can lower their long-term blood sugar levels (HbA1c) and reduce their diabetes medication.

The ketogenic diet and low-carb diet are two popular classic diets that have been touted as a miracle diets. The low-carb diet advertises avoiding spikes in blood sugar and insulin, while the low-fat diet wants to reduce the intake of saturated fatty acids in order to avoid inflammatory processes and increased cholesterol. If you have diabetes or a pre-diabetes stage, then it could be advantageous to avoid carbohydrates. The ketogenic diet (carb content max. 20-50g/day) affects diabetes and interacts with other aspects of health.

What does ketogenic or ketosis mean?

We prevent the body from utilizing carbohydrates, which are typically our main source of energy, by following the ketogenic diet (in the form of glucose). As a result, the body switches from carbohydrate metabolism (glycolysis) to fat metabolism after a few days (when the carbohydrate stores are depleted) (lipolysis). And the liver begins converting fats into ketones. 

The blood and mitochondria, or the power plants inside our cells, are then both exposed to ketones. Here, they now replace the lost sugar as a source of energy (glucose). Here, we’re referring to the metabolic state of ketosis. Our body can use ketone bodies as an energy source. Ketone bodies, in particular, can be used by the brain to produce energy. When we fast, the same holds true. A diet that mimics fasting is another way to describe the ketogenic diet.


Biochemical Effects of Ketosis:

  • Mitochondria are the cell organelles in which energy production takes place. If the energy is not obtained from glucose here, but instead from fat, then fewer free radicals are produced as part of this combustion process . This also reduces overall oxidative stress and inflammation in the body.
  • The metabolic switch to fasting causes a special enzyme (AMPK) to be activated. As a consequence, this stimulates autophagy ( cell purification ), cell protection and stimulates mitochondrial and energy production
  • The performance of the immune cells improves (so-called T-cell immunity)
  • The cellular dependence on glucose decreases
  • The ketone body butyrate has an anti-inflammatory effect
  • Fat burning is increased

What is the difference between a ketogenic, low-carb and Mediterranean diet?

The low-carb diet is an umbrella term for a variety of diets, such as the Mediterranean diet, which has been proven to reduce the risk of stroke or heart attack. The ketogenic diet is an extreme variant of the low-carb diet, with the goal of switching the metabolism to fat burning. Good results have been achieved and proven for the ketogenic diet with regard to weight loss.

  • Successful and sustainable weight loss
  • Stable blood sugar regulation and reduction of insulin requirements in diabetics
  • Successful treatment of epilepsy
  • Improved endurance performance in athletes
  • Presumed beneficial effects on various neurodegenerative diseases
  • Presumably alleviating the symptoms of PCOS (polycystic ovary syndrome)
  • Initial pilot studies show improved cognitive function in Alzheimer’s patients

In addition, the ketogenic diet is a diet that has been described for cancer patients in specialist literature for over 100 years. Because cancer cells absolutely need sugar to grow. Cancer cells, on the other hand, cannot do much with fats and ketones.

Can a ketogenic diet have a positive effect on diabetes?

Type II diabetics can benefit from a ketogenic or very-low-carb diet, leading to weight loss and reduced blood fat and sugar levels. People with insulin resistance respond better to a low-carb diet than those without.

How can these positive effects be explained?

The sensitivity of the cell to glucose, or more specifically, to insulin, is compromised in diabetics. Because insulin is required for glucose to enter the cell and function as an energy source. Therefore, diabetics gradually require increasing amounts of insulin. 

The need for insulin will, however, diminish once more if the cell no longer requires any glucose at all because it is able to produce energy from ketones instead. Additionally, since insulin also inhibits the body’s ability to break down fat stores, weight loss is the natural result of a ketogenic diet with reduced insulin release.

Benefits of a ketogenic diet for diabetics:

  • Fat from the body cells is broken down and used to generate energy -> weight reduction
  • Due to the very low intake of carbohydrates, blood sugar remains stable and less insulin is required
  • Less cravings and a high feeling of satiety thanks to the high fat and protein content

Are there also disadvantages or dangers of a ketogenic diet in diabetes?

The ketogenic diet is a radical change in diet that can cause symptoms such as tiredness, weakness, headaches, cravings or digestive problems. It is important for diabetics to keep a close eye on their blood sugar levels, as it can lead to lower blood sugar and insulin levels. If a high proportion of animal products is consumed, 

it can lead to overacidification of the organism and the formation of kidney stones. Additionally, there is a risk that the cholesterol level and inflammation parameters will increase in the long term. To avoid these negative effects, it is important to consider one’s own physical weaknesses and take into account when choosing food.

Conclusion

The scientific community is still divided on the long-term health effects of a ketogenic diet. In the case of diabetes, it is important to create an individual therapy plan and closely monitor laboratory values. Personal nutritional preferences and habits should also be taken into account in nutritional therapy. Carbohydrates and fats are not inherently good or bad, but which we choose is the most important factor. Vegetables, whole grain products, white flour and sweets contain plenty of carbohydrates, but the most important thing is which we choose.

Sugar level and anxiety disorders (neurosis): simple changes can make a big difference

Anxiety disorders are commonly termed neurosis. Researchers have discovered that abnormal fluctuations in glucose levels, particularly low levels, can contribute to the development of neurosis. Diabetes research, in particular, confirms this. Proper diet, stress reduction, and physical activity can all help to improve blood sugar levels and, as a result, mental health.

According to research, both hypoglycemia (low blood glucose) and rapid spikes and drops in sugar are associated with mood disorders such as neurosis, anxiety disorders, and depression. This could apply to any of us.

Studies have linked hypoglycemia to neurosis. Researchers have found that higher fluctuations in blood sugar levels in diabetic women were associated with negative mood. Up to 25% of diabetics are depressed due to blood sugar disorders. What are the options?

Sugar level and neurosis. Where does the dependency come from?

Neurosis can be exacerbated by low blood sugar levels. Anxiety, nervousness, irritability, depression, and difficulty concentrating are all closely related to glucose levels. Why? It’s simple. The brain uses glucose to function more than any other organ in the body (even the muscles need less).

Sugar is required for the nervous system to function properly. When it is missing, mental health issues arise. Although it should be noted that the causes of disorders may not always be related to sugar. However, this is an important aspect that is frequently overlooked.

Causes of Changes in Sugar Levels

Blood glucose levels fluctuation is a natural mechanism. Following a meal, blood sugar levels gradually rise and then fall. The body begins to crave replenishment. The issue is that glucose levels fluctuate abnormally.

The causes of glucose disorders are primarily:

  • incorrect diet,
  • stress,
  • sedentary lifestyle,
  • certain diseases, e.g. diabetes .

Consuming too much sugar – primarily refined sugars, sweets, and sweet drinks – is a common mistake that leads to low sugar levels. Its excess causes the pancreas to overproduce insulin (a hormone that regulates glucose), causing the blood to be depleted of sugar. Glucose levels drop rapidly, causing brain function to deteriorate.

Fasting , restrictive diets and long breaks between meals are also unfavorable in this respect , so that the body does not receive the right amount of energy when it needs it.

According to research, stress is a major factor that influences blood glucose regulation. It causes the body to produce various hormones (including cortisol), causing metabolic changes and sugar fluctuations.

How do you improve glycemia?

An important step to improving your well-being and reducing the symptoms of neurosis (or other mood disorders) is regulating the level of sugar. To do this:

  • Limit refined carbohydrates in your diet: white bread, sweets, table sugar.
  • Choose complex carbohydrates: multigrain products, thick groats.
  • Choose products with a low glycemic index .
  • Eat more vegetables and fruits that are rich in fiber .
  • Avoid drinking sugary drinks. Replace them with still water.
  • Avoid stress. Take care of better coping with stressful situations .
  • Avoid starvation, restrictive diets that do not provide the body with the right amount of energy.
  • Get basic checkups at least once a year – including  a blood glucose test .
  • Do sports . Specialists recommend at least 30 minutes of moderate physical activity 5 times a week.

Changing your lifestyle will make your brain feel better.

Is xylitol (birch sugar) healthy or harmful?

Xylitol is a sweetener obtained from birch that is becoming increasingly popular. Learn about its properties, nutritional value, and advantages and disadvantages.

Chemically speaking, xylitol is a member of the class of substances known as polyols or sugar alcohols. Sorbitol, mannitol, and erythritol are among the other substances in this group. Since birch bark was once the source of xylitol, it is also known as birch sugar. Currently, corn and deciduous trees are also sources of xylitol.

Birch sugar has long been used as a food additive, marked with the symbol E967. You will find it, among others, in chewing gum or candy, where it plays the role of a sweetener.

Xylitol properties

Xylitol is a sweetener that is resistant to high temperatures and can be used as a sugar substitute in sweet pastries, except for yeast dough, which does not grow on birch sugar. It is the most important factor for healthy eating.


Birch sugar can be used for:

  • sweetening tea,
  • sweet pastries,
  • production of jams, preserves,
  • for desserts.
     

xylitol kcal

Xylitol has a 40% lower calorific value than sugar, meaning it provides 40% fewer calories in 1 g.

  • 1 teaspoon of xylitol = 12 kcal
  • 1 teaspoon of white sugar = 20 kcal

Drink 3 teas a day with xylitol and consume 24 kcal less, reducing the total energy value of the diet by 24 kcal.

Xylitol: glycemic index

Xylitol has a low glycemic index of 8, which is important for people with diabetes and those trying to lose weight. It does not cause a rapid drop in blood sugar or insulin release, which can lead to hunger pangs. Replacing sugar with xylitol can be beneficial.

Is xylitol healthy?

Xylitol has many health-promoting activities, such as not causing a rapid increase in blood glucose levels and being safe during pregnancy. It also sweetens, prevents caries, increases calcium absorption, acts as a prebiotic, and facilitates the mineralization of bones. Opinions on its use are divided, so it is important to know why and how to include it in your diet.

Is birch sugar harmful?

Xylitol should be introduced gradually, and the safe dose is 15 g per day. Birch sugar is not recommended for people with irritable bowel syndrome. It is not harmful for humans, but is harmful to pets.

Xylitol for children

Only after the age of three can xylitol be introduced into a child’s diet. This is because it can irritate the digestive system of young children. However, it can be used in the elderly and has health benefits:

  • reduces the caloric content of the diet, preventing overweight and obesity,
  • does not contribute to the formation of caries,
  • supports the saturation of bones with calcium, which is especially important during periods of intensive growth of children.

It is important to note, however, that it cannot be given to children in excess. The safe (non-irritating) dose of xylitol for children has not been established; the adult dose is 15 g per day, so it must be much lower for children.

Xylitol and sugar

The glycemic index and calorific value of xylitol and sugar are different, with sugar being pre-digested and fermented in the mouth and small intestine, while xylitol is partially absorbed in the intestines and metabolized in the liver and partially fermented in the large intestine.

glycemic index (xylitol: 8, sugar: 66)

Unlike sugar, xylitol does not require insulin. While sugar contributes to the formation of caries, xylitol does not. There is one more distinction: sugar is a nutrient for yeast, whereas xylitol is not, so xylitol cannot be used in yeast dough.

To summarize, which is better for you: sugar or xylitol? Because of the properties listed above, xylitol is a better choice not only for diabetics and people on a slimming diet.

A new test has been created by looking at DNA that could warn of type 2 diabetes many years ago

Scientists have created a new DNA reading test that can predict type 2 diabetes for anyone many years ago.

Experts have long said that DNA in the blood can report diabetes long ago. For this, DNA methylation has been studied, in which a molecule of the methyl group binds to DNA or protein and affects it.

In the first phase of this process, 15,000 people have been evaluated and their risk of diabetes has been noted. But many years before this test, it can be known whether someone can suffer from this disease or not. People at risk can avoid it safely and carefully.

Scientists at the University of Edinburgh used a model that included 10,000 people, each of whom were at risk of type 2 diabetes after 10 years.

The model was then tested on 449 people who were compared to the traditional way for the risk of type 2 diabetes. Finally, scientists conducted a large survey on 14,613 people.

Years later, scientists found that people who had predicted type 2 diabetes had a higher rate of developing the disease. In this way, data from thousands of people has shown that this test can currently detect or warn of the risk of this disease many years in advance.

It is expected that in this way we can not only keep the elderly healthy by protecting them from type 2 diabetes, but also reduce the increasing administrative and financial burden of the disease itself

Fructose: how harmful is it?

Fructose has been recommended to diabetics for a long time, and it was once thought to be the “healthier” sugar. But why has its reputation been deteriorating for so long, and how can one manage to consume less of it?

Fructose hasn’t lost its reputation as a “healthy” sugar for no reason. Despite the fact that the simple sugar provides energy, there is no sense of satiety. One reason for this is that, unlike other types of sugar, fructose does not activate the mechanism that causes insulin to be released from the pancreas. 

Fructose has been recommended for those with diabetes for years because they either have a lack of insulin or their bodies react less to the hormone. Many supermarkets sell a variety of “diabetic foods.” But we now know that fructose is not better for the metabolism; in fact, too much of it promotes obesity and a fatty liver. Because the majority of the metabolic processes in fructose occur in the liver.

What does fructose do in the body?

Diabetes, liver diseases, bad levels of uric acid and blood fats, and heart diseases have all been linked to eating too much fructose.

 Since 2010, there have been no special “diabetic foods” on the market, but fructose is found in many products such as lemonades, sweets, spreads, and ready meals. Dr Stefan Kabisch, a study doctor at the Berlin Charité, believes that fructose consumption is not the only problem, but possibly the overall high-calorie diet. Long-chain glucose is eaten four to six times more than fructose or pure glucose.

What about the fructose in fruit?

Fruit does not make you fat, but it does contain healthy nutrients and good dietary fiber. If you want to lose weight, don’t eat too much fruit and choose low-fructose fruits like berries. Kabisch agrees that fruit is not meant to be eaten, but rather enjoyed as a healthy treat.

Stock for times of crisis?

Prof. Dr. Richard Johnson of the University of Colorado School of Medicine believes that fructose activates a genetic survival mode in humans, leading to people eating bacon rolls to avoid starvation in times of crisis. However, Martin and Kabisch argue that this is not the case, as food is available at any time of the day or night, including unhealthy, sugary foods. Experimental studies on humans are prohibited due to ethical reasons.

Fructose is not solely to blame.

Kabisch warns people not to think that fructose is the cause of type 2 diabetes, cancer, or Alzheimer’s. He thinks that the risk of cancer goes up because of the changes in hormones that come with being overweight, like more oestrogens coming from adipose tissue. It is often not just one factor that triggers a disease, but several. Too much fructose can also contribute to this.

Eat less fructose: 5 tips

Our body does not need fructose. Therefore, both experts advise eating a little of it. Five simple tips for your everyday life:

1. Drink water and unsweetened tea or coffee. Avoid soft drinks, but also fruit juices and spritzers, smoothies, and mixed milk drinks. It usually contains fructose. Even light products are not an alternative, since artificial sweeteners and sugar substitutes also have their negative sides.

2. Avoid highly processed foods and finished products. The Federal Center for Nutrition (BZfE) points out that these products contain not only sugar but also too much salt and unfavourable fats.

3. Cut down on sweets. Snack on a handful of natural nuts instead of gummy bears or chocolate kisses. Walnuts and other nuts curb cravings and provide your body with healthy, polyunsaturated fatty acids.

4. Fructose is not only found in sweet foods, but also in sauces (e.g. ketchup) or canned vegetables such as red cabbage. Take a look at the nutritional information. Pay attention not only to “fruit sugar” but also to “fructose-glucose syrup” . While you’re at it, how much other sugar is in the food?

5. Trade cleverly. Instead of sweetened fruit yoghurt or ready-to-eat muesli, grab natural yoghurt with berries and oat flakes in the morning. Dried fruit such as dates, apricots, or raisins are real fructose bombs. It’s better to eat in moderation.

Works Cited

Arndt, Stephanie. “Fruchtzucker: Wie Schädlich Ist Er?” Apotheken Umschau, 3 Apr. 2023, http://www.apotheken-umschau.de/gesund-bleiben/ernaehrung/fruchtzucker-wie-schaedlich-ist-er-955991.html.