Softic, S., et al. (2017). Divergent effects of glucose and fructose on hepatic lipogenesis and insulin signaling [Abstract]. Fructose is also found in the manufactured sweetener, high-fructose corn syrup (HFCS), which is produced by treating corn syrup with enzymes, converting glucose into fructose. [36] The common designations for fructose content, HFCS-42 and HFCS-55, indicate the percentage of fructose present in HFCS. [36] HFCS-55 is commonly used as a sweetener for soft drinks, whereas HFCS-42 is used to sweeten processed foods, breakfast cereals, bakery foods, and some soft drinks. [36] Carbohydrate content of commercial sweeteners (percent on dry basis) [ edit ] Sugar Agave ranks relatively low on the glycemic index however, it is because it has a high content of fructose. Fructose does not readily raise blood sugar (glucose) levels because the body doesn’t metabolize it well. As it turns out, agave has a higher fructose content than any other common sweetener, more even than high fructose corn syrup (HFCS). Because of its reputation as a “natural” sweetener, it is now widely used in products claiming to be good for health – from teas to nutrition bars and energy drinks.” Rizkalla, Salwa W (2010). "Health implications of fructose consumption: A review of recent data". Nutrition & Metabolism. 7 (1): 82. doi: 10.1186/1743-7075-7-82. ISSN 1743-7075. PMC 2991323. PMID 21050460. Before the low-fat diet trend took America by storm in the 70s and 80s, very few Americans consumed fructose. The U.S. Department of Health and Human Services reports that two hundred years ago, the average American consumed fewer than three pounds of sugar in an entire year. Today, that number is closer to 152 pounds per year ( x).

The results of some studies have confirmed this finding, although others have stated there is no correlation.

Why is fructose important?

As highlighted in our best energy gels guide, often the cheapest way to fuel your rides is to simply make your own, and the same applies with drinks too. In fact, it's perhaps even easier with drinks, since you're already doing most of the work by buying the powder and mixing it in a bottle. Commercially, fructose is derived from sugar cane, sugar beets, and maize. High-fructose corn syrup is a mixture of glucose and fructose as monosaccharides. Sucrose is a compound with one molecule of glucose covalently linked to one molecule of fructose. All forms of fructose, including those found in fruits and juices, are commonly added to foods and drinks for palatability and taste enhancement, and for browning of some foods, such as baked goods. As of 2004, about 240,000 tonnes of crystalline fructose were being produced annually. [10] Fructose is a 6-carbon polyhydroxyketone. [15] Crystalline fructose adopts a cyclic six-membered structure, called β- d-fructopyranose, owing to the stability of its hemiketal and internal hydrogen-bonding. In solution, fructose exists as an equilibrium mixture of the tautomers β- d-fructo pyranose, β- d-fructo furanose, α- d-fructofuranose, α- d-fructopyranose and keto- d-fructose (the non-cyclic form). [16]

McWilliams, Margaret (2001). Foods: Experimental Perspectives, 4th Edition. Prentice Hall. ISBN 978-0-13-021282-5. In 2022, the European Food Safety Authority stated that there is research evidence that fructose and other added free sugars may be associated with increased risk of several chronic diseases: [11] [12] the risk is moderate for obesity and dyslipidemia (more than 50%), and low for non-alcoholic fatty liver disease, type 2 diabetes (from 15% to 50%) and hypertension. EFSA further stated that clinical research did "not support a positive relationship between the intake of dietary sugars, in isocaloric exchange with other macronutrients, and any of the chronic metabolic diseases or pregnancy-related endpoints assessed" but advised "the intake of added and free sugars should be as low as possible in the context of a nutritionally adequate diet." [12] Cardiometabolic diseases [ edit ] FOS may also be great news for people with diabetes. A review in the journal Nutrients noted the potential ability of FOS to help balance a person’s blood sugar. The researchers observed a positive correlation between FOS intake and decreasing serum glucose levels. Although you can find smaller amounts of fructose in fruits and fruit juices, it is also one of the main components of high fructose corn syrup. High fructose corn syrup, while a completely different product from fructose powder, can cause its own share of health complications due to the highly processed nature of the product. Fructose in its natural form, like powdered fructose, doesn't pose nearly the same threat. Liu S, et al. Fruit and vegetable intake and risk of cardiovascular disease: the Women’s Health Study. Am J Clin Nutr 2000;72:922-928.

Figure 7: Metabolic conversion of fructose to triglyceride in the liver Potential health effects [ edit ] The authors also argue that, while sugar-sweetened drinks contain fructose, they are also high in calories. This may explain some links between fructose and obesity. Fujisawa, T, T; Mulligan K; Wada L; Schumacher L; Riby J; Kretchmer N (1993). "The effect of exercise on fructose absorption". Am. J. Clin. Nutr. 58 (1): 75–9. doi: 10.1093/ajcn/58.1.75. PMID 8317393. Guthrie, FJ; Morton FJ (2000). "Food sources of added sweeteners in the diets of Americans". Journal of the American Dietetic Association. 100 (1): 43–51. doi: 10.1016/S0002-8223(00)00018-3. PMID 10646004.

Cause deposition of fat in the liver, potentially leading to non-alcoholic fatty liver disease ( 8, 9). Careful with the use of Agave “Nector”, it’s not as good/healthy as it’s promoted and there are better alternatives to use in gels. a b c "High Fructose Corn Syrup: Questions and Answers". US Food and Drug Administration. 5 November 2014. Archived from the original on 25 January 2018 . Retrieved 18 December 2017. Elliott SS, et al. Fructose, weight gain, and the insulin resistance syndrome. Am J Clin Nutr 2002; 76: 911-922.

Product comparison

If the fructose in sugar and high fructose corn syrup has been considered alcohol without the buzz in terms of the potential to inflict liver damage, what about the source of natural fructose, fruit? A 2014 literature review states that fructose does not have specific effects on the body that can cause weight gain compared with eating sugar from other sources. Tandel, K. R. (2011, October-December). Sugar substitutes: Health controversy over perceived benefits. Journal of Pharmacology & Pharmacotherapeutics, 2(4), 236-243