How and Why You Should Avoid Fructose

by Dr. Kara Burkhart, ND, L.Ac
Salud Integrative Medicine

As a mother, I pay close attention to the food I select for my family. I avoid processed food and rely on whole food as much as possible. As a naturopathic physician, I see the damage from sugar in many patients and counsel them to adopt a nutritious lifestyle. As a member of my community, I serve on a panel that strives to bring healthy lunches into the lives of our schoolchildren. And, as a woman who juggles all these roles and more, I know that my menu choices can boost my energy and strength.

This article on the dangers of a high-fructose diet is intended to inform, educate and provide options to people, like myself, who are interested in knowing about the hidden ingredients in many common products.

Fructose Corn Syrup Factoids

• Introduced in 1970s
• Present in many processed foods
• Liquid sweetener
• Corn milled into cornstarch processed into high glucose corn syrup; added enzymes becomes fructose

Why should Avoid HFCS

• In high amounts, fructose is toxic; the liver eliminates it by transforming it into fat, which is absorbed in our cells
• Liver damage that can lead to insulin resistance can result
• Other liver damage similar to the effects on liver as alcohol can occur
• Can contribute to inflammation and other chronic diseases
• Increases uric acid production, which can cause kidney stones and other issues
• Destabilizes healthy gut bacteria
• Can contribute to heart disease
• Contributes to obesity and metabolic syndrome through leptin resistance

How to Avoid HFCS

• Read labels
• Eat Whole Foods
• Make Your Own

Find the Hidden HFCS

• certain yogurts
• cereals and cereal bars
• apple sauce
• certain jellies/jams
• some beverages
• some popsicles
• certain breads
• many cookies
• several crackers
• condiments
• several salad dressings

Recipes

1) Make Your Own Popsicles with no Sugar, no BPA contamination

2) Make Your Own Applesauce, Inexpensive and Organic

3) Make Your Own Yogurt — Silky Smooth & Nutritious

4) Make Your Own Jam

RECIPE for “LOW-SUGAR/PECTIN-FREE STRAWBERRY JAM”

(Recipe makes six 8-oz jelly jars; adapted from www.mellisaknorris.com)

Ingredients

• 8 cups firm organic strawberries
• 1 1/2 cups organic sugar
• 3 organic lemons, juice and zest

Note: If storing in sterilized jars, follow instructions for process; alternately you may freeze in glass jars

1. Rinse and hull strawberries
2. In large stock pot, zest peel and squeeze juice of lemons
3. Over medium heat, stir in sugar then bring to a boil. Sugar will become syrup-like
4. Remove from heat and add strawberries
5. Mash with a potato masher or other kitchen utensil
6. Combine well with sugar then let sit for 15 minutes
7. Return to heat and bring to a boil, stirring frequently, for 5 minutes or until jam sets

At this point, the jam may be placed in jars. Follow instructions if using sterilized jars.