Fructose absorption occurs through facilitated diffusion in the intestinal mucosa, a passive process that is slower and less complete compared to glucose absorption. Once absorbed, fructose travels to the liver, where it is converted to glucose, glycogen, lactate, and, to a lesser extent, triglycerides. This conversion process is gradual, leading to a more stable blood sugar level without the sharp spikes and crashes associated with sucrose consumption. This stability is why fructose has traditionally been considered a suitable sweetener for diabetics.
However, the narrative around fructose is changing due to its role in promoting fat storage. High fructose consumption has been linked to increased body fat and can raise blood glucose levels by stimulating glucose production in the liver. This has become a significant concern in managing obesity and diabetes, as many patients struggle to limit unnecessary calorie intake. Given that fructose contains the same caloric content as glucose, its use as an alternative sweetener is increasingly seen as problematic rather than beneficial.
As a result, health experts now advise against using added fructose as a sweetening agent in diabetic diets. However, naturally occurring fructose in fruits and vegetables remains safe and should not be avoided. This natural fructose typically contributes to only 3-4% of total energy intake, making it a modest and non-concerning component of a healthy diet. In summary, while fructose has its place in nature, caution is warranted when considering its role in modern diets, particularly for individuals with diabetes or those at risk of obesity.
Fructose: Benefits, Risks, and Dietary Considerations
