Friday, April 6, 2012

Benefits of fructose

-Fructose is the main sugar involved in reproduction, developing fetus, seminal and intrauterine fluid.  It has been suggested that the predominance of fructose rather than glucose in the embryo's environment helps to maintain ATP and oxidative state during development in a low oxygen environment.(1)

-Fructose protects the liver from hypoxic cell death.(2)

-Fructose can protect against the stress of increased hydrogen peroxide and it's metabolite fructose1,6-bisphosphate is an even more effective antioxidant.(3)

-Fructose decreases capillary leakage; after 4 weeks and 8 weeks on a 60% fructose diet it produced a 51% and a 56% decrease in capillary leakage, respectively.(4)

-During exercise addition of fructose to glucose increases carbohydrate metabolism.(5,6)

-Glucose causes smaller increases in metabolic rate in overweight people versus healthy people but fructose increases there metabolic rate to the same levels.(7, 8)

-Fructose increases CO2 more, blood temperature more, and causes a greater oxygen consumption compared  to glucose.(9)

-Fructose reduces hypoglycemia associated with glucose even when insulin secretion is compromised.(10)

-Fructose decreases the glycemic response to an oral glucose test.(11)

-Glucose causes an increase in ROS formation and nf-kappab binding; these changes are absent when fed fructose or orange juice.(12)

-Fructose affects the body's ability to retain nutrients including magnesium, copper, calcium and other minerals. Comparing a diet with 20% calories as fructose or from cornstarch researchers conclude dietary fructose enhances mineral balance.(13)

-Glucose rather than fructose exerts a more deleterious effects on mineral balance and bone.(14)

-Rats on high sucrose diet deficient in vitamin D maintain calcium homoestasis unlike rats fed glucose, they have normal uptake by bone and development but they have lighter bones than vitamin D fed rats.(15)

-The extracellular phosphorylated fructose metabolite, diphosphoglycerate, has an essential regulatory effect in the blood.(16)

-Another fructose metabolite fructose diphosphate can reduce mast cell histamine release(17) and protect against hypoxic injury.(18)

- Fructose-1,6-bisphosphate (FBP) inhibits cytokine/chemokine-induced sensitivity to pain.(19)



  1. Following a Ray Peat diet, is there an "upper limit" for OJ a day? It's extremely easy for me to drink for carbs and I'm currently drinking about 100 ounces a day, any reason this is too much? I notice Ray Peat mentioned he drinks about a quart or so a day.

    1. No upper limit. Ray recommends at least a quart. He personally drinks up to a gallon(or used to when he was younger). Your getting about 320g of carbs from 100oz of OJ which is pretty good. I get about 700+g of sugar from OJ and other stuff everyday.

      I'll do a post on why sugar can basically be eaten ad libitum.

    2. Wow, this is interesting. Just a question : when I drink OJ, I tend to have sinus issues. Also, I was wondering how you get your OJ? Ray Peat seems to recommend OJ from freshly squeezed oranges, but even with a cheese cloth there's still lots of stuff floating in there.

      I must say though, OJ is the only fruit juice I've tried that keeps me warm.

    3. I do OJ with cheese cloth and there is no pulp. Maybe try more sodium with the OJ for the sinus issues.

  2. This comment has been removed by a blog administrator.

    1. Removed this by accident. Raw agave is a waste product and probably contains impurities, white sugar or honey is a much better option.

  3. What can you say about those article saying that fructose is bad to our health? I'm referring to this article - It's not clear with me and I just want to know what is right and wrong. I just want to have a healthy lifestyle for me and my family. Can you give me some of your thoughts?

    1. His only source is lustig who wants to tax sugar. Alan aragon did a youtube rebuttal of lustigs lecture . The article is basically fear mongering, no competent scientist would agree with most of his claims as they are all false for the most part especially the whole part about fructose turning into fat. My blog post benefits of fructose and fructose to the rescue disputes much of what he claims and I actually provide journal sources.

  4. Hi Cliff,

    what fruits are allowed by Dr Peat, is not clear for me. I like bananas and mangoes, and these are not reccommended by him.

    Can you please enumerate all of them? thanks in advance.

    1. Bananas are ok if very ripe or cooked, mangoes can be fine if you tolerate them. If you check out my post practical ways to lose fat I list some ok fruits at the end.

  5. The fructose phobia in our culture needs to stop. Our primary source of energy is sugar. Sugar in the right ratios with protein and fat will stimulate metabolism.