Sugar, like other types of food, is one of the causes of many diseases when consumed in excess. And that’s why many people have found fructose a striking alternative to combat its long-term effects, as it’s clearly known to be healthier.
In fact, it should be noted that unlike table sugar, also known as sucrose, fructose does not require insulin to be incorporated into the cells in the case of diabetics, who normally use it to convert sugar. Kind of get different eating styles. ,
In this sense, many people who have replaced sucrose with fructose, with the previous idea that it is very healthy, without knowing that it may not be as healthy as they paint it and can have negative health effects. Huh. If its consumption is not regulated.
Although it is hard for many people to believe, fructose, which has been sold as a viable alternative to sugar for years, has actually become a problem, as consumption of this sugar has been shown to be a significant factor in the development of insulin resistance in those Can contribute who are not diabetic.
This is because when an obese person who does not have diabetes eats fructose, the levels of a hormone called GLP-1, which is a peptide similar to glucagon-type 1, skyrocket within the body, inhibiting the secretion of insulin. In relation to the pancreas.
Furthermore, if GLP-1 levels remain elevated over time, insulin secretion is maintained as well. As a result, a state of hyperinsulinemia occurs that can alter sensitivity to it and lead to a state of insulin resistance.
All this added to the overproduction of uric acid in the liver, which is derived from high consumption of fructose, contributes to generate insulin resistance which is not at all beneficial for the body.
Tips for adopting a sugar free diet
One of the first aspects to take into account is that sugar is quite addictive, According to research published in the journal british journal of sports medicine, For this reason, the diet should be adopted gradually, so that the body can gradually adapt to the reduction in volume on a daily basis, says an article on the Mejor Con Salud portal.
Another recommendation is to reduce your consumption of carbohydrates, such as white flour, white pasta and white rice. Regular consumption of these foods has been shown to increase the risk of developing metabolic diseases. Nutrients from such foods can be easily broken down in the body, leading to an increase in blood sugar levels.
The third point is to lean toward whole foods. White or highly refined products tend to be high in sugar and simple carbohydrates, which lead to overproduction of sugar in the body. To replace these products, you can resort to vegetables, fruits, nuts and seeds, whole grains and legumes, etc.
In addition, it is important not to replace fruit with juice, as even if it is natural and without added sugar, turning to it will lead one to consume more fructose and less fiber. Regular intake of fiber is associated with a lower risk of metabolic problems.
Another tip is to use other types of sweeteners such as honey or stevia, increase your water intake and get enough sleep.