Sugars are made up of a combination of fructose, glucose and/or lactose. Your standard table sugar is half glucose, half fructose. Other sweeteners like honey, agave and high fructose corn syrup can be more than 50% fructose.
When we say sugar free we mean we don’t use sucrose (commonly known as “sugar”), nor honey, agave, maple syrup, golden syrup or molasses. They all contain high levels of fructose. At The Sugar Breakup quitting sugar means quitting as much fructose as possible from your life.
Why would you want to quit Fructose?
Your body isn’t designed to eat large amounts of fructose; it’s not useful to your body as it passes from your stomach to your blood stream. Every part of your body refuses to use it and it gets dumped in your liver.
What happens to all that fructose sitting in your liver?
Unless you are an elite athlete fructose gets converted and stored directly as fat, your body can’t use it in any other way. Excess fat has been linked to non-alcoholic fatty liver disease, a possible increased risk of heart disease, type II diabetes, and dementia.
Quit sugar because it is addictive
You know you want it and to quit traditional sugars is hard both emotionally and physically. But do you know why? Sugar is addictive.
Sugar has been shown to be addictive because you’ll exhibit the four signs of classic addiction:
Sugar is capable of lighting up the reward centre in your brain called the nucleus accumbens. You need to eat more and more fructose to achieve the reward effect in your brain.
Quit sugar because it is being added to food everywhere
It’s actually scary how much sugar is added to food. Have a look at the labels on the products you buy. Is sugar listed as the first ingredient? Is it in the first couple of ingredients? Some manufacturers are actually breaking the sugar up into different titles such as sugar, fructose, glucose, corn syrup, agave, honey, molasses etc. to make it look less scary.
From cereals to yoghurt, stir-fry sauce to pasta sauce, sugar is increasingly added to everyday food that many of us wouldn’t even consider a sugar based treat.
In the US in 1990 an average diet had about 4 teaspoons of sugar a day. In 2012 this number is now closer to 22 teaspoons a day. The American Heart Association are now recommending that you decrease your sugar consumption to 6 teaspoons a day for women and 9 teaspoons for men.
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We’re often blamed for eating too much and not exercising enough. But some of the world’s top experts refute this stereotype. Professor Robert Lustig says, “Did all of a sudden the entire world just become a bunch of gluttons and sloths? All at the same time? I mean, get real.”
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Everything you need to know about Sugar
When you consume fruit juices like orange juice, apple juice, or cranberry juice, the juice is squeezed, giving you all of the juice but very little of the fiber or nutrients that get left behind in the process. For this reason, many fruit juices should probably be called “sugar water.”
I am being more and more detoured from sugar from watching the recent shows about sugar. I am looking towards making my own ‘lollies’ without sugar and glucose seems to be the best option. Thank you.
I have fructose malabsorption and now use dextrose when I bake. Alana Scott from A Little Bit Yummy recommended your site for tips and I cited you and listed your tips on my website Contented Belly in my post Dextrose: The Other White Sugar. Thanks for your tips, they are great. You can read the post at http://contentedbelly.com/2015/06/08/dextrose/.
I just don’t get though why dextrose is OK. Surely it still triggers insulin response, is highly processed in order to separate it from the fructose portion? I am really finding this hard to understand. I thought our blood stream can only handle 5 teaspoons of sugar (any kind?) before insulin stores the rest in liver as fat?
Dear Sue, thanks for the question. Our dextrose powder has been developed to offer an alternative sugar replacement that is fructose free. The process to create dextrose is no more than any other sugar, stevia or sugar replacements eg equal. Like all sugars and carbohydrates, an insulin response will occur when you eat them. Dextrose is not a product that you would normally eat in isolation, it’s something which you use in cooking and baking instead of traditional refined sugars.
In a balanced diet, sweet food is something which is an occasional food and once you become fructose free you will notice that you don’t crave it very much. We find that since giving up fructose we need only a small amount of dextrose or rice malt syrup to give our baking a great taste. Hope that helps – The Sugar Breakup Team
can you tell me what the calorie/joules are for the dextrose and rice malt? What are the listed ingredients on each – I need to work out if I can use it on the restricted diet I need to follow.