It’s the fructose bit that is the harmful type of sugar. Other sugars (glucose, maltose and lactose) are safe to eat in moderation. But fructose is not. Some sweeteners contain an even higher fructose ratio than sucrose, like agave. It can contain up to 90 per cent fructose!
Why is fructose bad for us? It passes directly to our livers and promotes fat storage. Fructose can only be processed by the liver, which increases the workload and potentially contributes to non-alcoholic fatty liver disease.
Fructose is addictive. Some studies say it’s more addictive than cocaine and heroine. Our bodies are designed to gorge on fructose because it’s such a nifty source of fat; great back in days when we had to hunt and grow our own food, not so much today.
Fructose makes us eat more. Unlike all other food molecules, fructose has no corresponding “we’re full now, stop eating” switch (or enzyme) in our brain. This means we can keep eating and eating the stuff without getting satiated.
It also increases another hormone, ghrelin, which makes us feel hungrier. Fructose makes us sick. Countless studies link fructose consumption to a host of metabolic disorders, including immune disorders, cancers, diabetes… and the list goes on.
Studies show that when we’re not consuming fructose, the right appetite hormones switch on and you can stop after that one slice, and not need to have dessert every night.
What should we use when we need a little “sweetener” in our recipes? There are two safe options.
1. Rice malt syrup: a complex carbohydrate blend of glucose and maltose, which is completely fructose-free and slow releasing, so it doesn’t dump on the liver like fructose does. Rice malt syrup is made from fermented cooked rice. It’s a blend of complex carbohydrates, maltose and glucose.
2. Stevia: a plant-derived sweetener containing no sugar of any kind. Research has shown that stevia is one of the safest and easiest options to cook with.
Play around with using these alternatives to conventional sugar. I think you will enjoy your food AND reduce your cravings for the harmful stuff. Both are available at most grocery stores and for sure at Health Food Stores.
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