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As already said, fruit fructose does not make any problem if ... Only the dose makes it poisonous.
Jason Fung says, in his book "Code Diabetes":
*) Fructose and insulin resistance
A 2009 study confirmed that fructose can easily induce insulin resistance in healthy volunteers. (10) They consumed 25% of their daily calories as a sweetened Kool-Aid (drink) with glucose or fructose. Although this quantity seems huge, many people consume such a proportion of sugar in their diet. The fructose-fed group - not the one fed with glucose - has seen its insulin resistance increase to such an extent that these volunteers were clinically able to be classified as pre-diabetic after only eight weeks of overconsumption of fructose.
It is astonishing to note that it only takes one week of an excess of fructose to cause insulin resistance. And it only takes eight weeks to allow prediabetes to carve out a place. So what happens after decades of high fructose consumption? The result is the disaster of diabetes, precisely the one we know right now.
Take Figure 8.3, underneath: When the consumption of cereals and fructose began to increase in the late 1970s, the result was the beginning of the epidemic of obesity and type 2 diabetes. Sugar is more fattening than any other refined carbs and leads precisely to type 2 diabetes. The prevalence of diabetes rises by 1.1% for each surplus of 150 daily calories of sugar per person. (15) Each additional serving of 355 milliliters (12 ounces) of a soft drink increases the risk of diabetes by 25% and the risk of metabolic syndrome by 20%. (16) No other food group, neither lipids nor proteins, demonstrates such a significant link with diabetes.
Diabetes is strongly correlated with sugar, not with other sources of calories. The overconsumption of fructose directly stimulates the fatty liver and leads directly to insulin resistance. The consumption of high fructose corn syrup, chemically similar to table sugar, has the same high correlation with diabetes. (17)
Figure 8.3 Whole Grain Carbohydrate Substitution by SGHF in the United States (corn syrup) (18)
View attachment 15063
For Dr. Robert Lustig, “the dose is poisonous”. Why?
- Only the liver is able to metabolize fructose effectively.
- If you exceed the storage capacity of the liver, or if you do not practice alternating glycolysis / lipolysis (with intermittent fasting or 16.8), you will stimulate de novo lipogenesis (LPN). Fructose has no alternative route of elimination. The body can only handle small amounts of fructose. If you saturate the liver, a defense mechanism will then be put in place to avoid accentuating the visceral fat: Transfer of storage to the muscles, then to the pancreas, then at the end of the race to the liver. Hepatotoxicity that will lead to type 2 diabetes (progressive insensitivity to insulin).
*) The dose make the poison.
Editor's note: It is generally accepted that 25 to 50 gr of fructose are a maximum tolerable, at least half of which must come from fruits and vegetables. But if you ingest more calories than you spend, such as 2-thirds of people, it would be better to limit to 25 grams, especially if your BMI is above 23 and your waist is more than half your size. (Waist up to 90 if you measure 1m80).
Sources and references from Jason Fung's book Obesity Code.
1. Lustig, R. «Sugar: the bitter truth». Vidéo 90’
Robert H. Lustig M.D., M. S. L., professor of pediatrics, Division of Endocrinology, University of California, San Francisco.
10. Stanhope KL, et coll. «Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans». Journal of Clinical Investigation, 2009; 119(5): 1322-1334.
15. Basu S, et coll. «The relationship of sugar to population-level diabetes prevalence: an econometric analysis of repeated cross-sectional data». PLoS One, 2013; 8(2): e57873. doi: 10.1371/journal.pone.0057873.
16. Malik VS, et coll. «Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes». Diabetes Care, 2010; 33(11): 2477-2483.
17. Goran MI, et coll. «High fructose corn syrup and diabetes prevalence: A global perspective». Global Public Health, 2013; 8(1): 55-64.
18. Gross LS, et coll. «Increased consumption of carbohydrates and the epidemic of type 2 diabetes in the United States: an ecologic assessment». American Journal of Clinical Nutrition, mai 2004; 79(5): 774-779. .