Fructose-Friend of Foe

Fructose is a monosaccharide used as a cheap form of sugar that is sometimes used instead of table sugar, sucrose. High fructose corn syrup (HFCS) is either 42%, 55%, and 90% fructose, while sucrose is 50% fructose and 50% glucose.

When you eat, the body sees natural glucose in the food which every cell in the body can readily use. Once it reaches the intestines insulin is released and it is processed. When the body sees fructose, it just ferments in the intestines but can only be processed in the liver. If everyone consumed fructose naturally through foods found in berries, melons, and honey and in small amounts, they body can handle it. The problem comes into effect when we consume too much fructose. The liver can not keep up with the demand and starts making triglycerides.

How much has our diet changed? Before fructose was added to all our processed foods, we consumed minimal amount. Now it is estimated that our diet is up to 9%.

So now we are consuming a cheaper sugar but in return we now have higher triglycerides which we all know is a risk factor for heart disease. While we are processing fructose our insulin levels are lower which is great for diabetics but leptin levels are also lower and ghrelin levels are higher. What does that mean? They are factors that influence your appetite and you guessed it, now you are more hungry. Maybe this is the reason why the United States has tipped the scale so drastically in the wrong direction. Fructose has also been linked to insulin resistance, which is contrary to what we thought and no help for the diabetic. The added stress on your liver is also thought to be linked to fatty liver disease. There have also been studies that have linked fructose to the increasing number of cases of Gout.

What can you do to stay away from fructose?

-Avoid soft drinks or energy drinks. (If you need energy, did you take your whole foods multivitamin today?) Drink water instead. Water tastes delicious and every cell in our body wants it and needs it.
-If you have to sweeten something, use organic cane sugar or stevia.
-If you use honey, use organic and in moderation.
-Do not use any artificial sweetener.
-Do not use agave nectar. It is almost all fructose.

References:

Bantle J, et al. "Fructose, weight gain, and the insulin resistance syndrome." Am J of Clin Nutr.2002;76:911-922.

Choi H, Curhan G. "Soft drinks, fructose consumption, and the risk of gout in men: prospective cohort study" BMJ.February 2008;336:309-312.

Teff K, Elliott S, Tschöp M, et al. "Dietary fructose reduces circulating insulin and leptin, attenuates postprandial suppression of ghrelin, and increases triglycerides in women" J Clin Endocrin Metab.Jun 2004;89:2963-72.

Bantle J, Raatz S, Thomas W, et al. "Effects of dietary fructose on plasma lipids in healthy subjects" Am J of Clin Nutr.2000;72:1128-1134.

Water for an Athlete

Every cell in your body is made up of water. Being hydrated affects every aspect of the body as well as performance. As you exercise, muscles get warm. They lose water in order to cool the body. Ninety minutes of strenuous exercise from a 150 pound individual will lose about 3-6 pounds of water due to sweat.

The appropriate amount of water is needed for cells to circulate oxygen and nutrients out to each individual cell. Muscle strength can drop with 1-2% or 2 pounds loss of body water. Excessive loss can cause muscle cramping and heat exhaustion. Those of you waiting for thirst while exercising are waiting too long. Many times our need for water comes before our sense of thirst. In general, you should drink 1-2 glasses of water for every pound of fluid lost.

Many people worry about replacing electrolytes. Since loss of water causes increase concentration of electrolytes in our body and only a small amount of electrolytes are lost, water is more important to replace. Heavy sweating for 2-3 hours does not show significant effects in electrolytes. Those training in ultra-long events are sometimes promoted to take salt tablets or replace electrolytes. But having a well balanced meal will replace electrolytes after a period of long workout.

Just remember, stay hydrated before you exercise, while you exercise, and replenish after you exercise!