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Barring an emergency, no further closures aside from regular weekends and holidays are scheduled for the rest of the year.

I think it’s reasonable to say that most people know sugar is not necessarily a “health food.” 

Fair statement?

Generally speaking, sugar can cause or contribute to a tsunami of ill health effects, including obesity, chronic inflammation, insulin resistance, depressed immune function, cancer, heart disease, and yeast (Candida) overgrowth.

This is particularly true when you’re talking about fructose—specifically the highly processed form of fructose known as high fructose corn syrup (HFCS).

But what about other forms of sugar (like glucose)? Are they all equally bad?

And does that mean you should avoid fresh fruit because it too contains fructose?

Here is what you need to know:

Glucose versus fructose—what’s the difference?

Most of the carbohydrates you eat (including bread, pasta, vegetables and grains) are converted to glucose upon digestion.

Every single cell in your body uses glucose for energy (especially your muscles and your brain!), so much of what you consume is “burned up.” Your liver only has to metabolize about 20 percent of the glucose you take in.

Fructose, on the other hand, is not used by your body for energy. Instead, 100 percent of the fructose you take in is metabolized by your liver. 

Note that volume makes a difference here because when your liver receives more fructose than it can handle, it turns the excess into fat. 

Over time this can lead to non-alcoholic fatty liver disease (i.e.: NAFLD, which has increased dramatically in adolescents over the last two decades) and can start a ripple effect of insulin resistance and inflammation throughout your body. 

Glucose fills you up, but fructose makes you overeat!

Glucose suppresses your hunger hormone ghrelin and stimulates the hormone leptin, which then curbs your appetite. This is how your body responds to hunger and recognizes satiety. 

Fructose, on the other hand, has no effect on your hunger hormones. So, since your body doesn’t sense satiety, it’s easy to overeat fructose…and pack on the pounds as a result.

But what about fruit?

Although all fructose is metabolized in the same way by your liver, when the source of your fructose is fresh fruit, you are getting fructose in its pure, natural form, and taking in FAR less than you would from products made with the highly processed HFCS.

For example, a medium apple contains 13 grams of natural fructose, whereas a can of Coke has a whopping 39 grams (3 times as much!) ALL in the form of HFCS.

See the difference?

Plus, fresh fruit has many healthful components, including nutrients, fiber, antioxidants and natural water, so it’s not something you need to avoid. 

Your body knows the difference 

Research published in Advances in Nutrition examined how various sources and forms of sugar affect your health. The researchers analyzed several studies that looked at people's diets and health challenges over time, zeroing in on the effects of added sugar versus the sugars naturally present in real foods.

Here’s what they found:

People who drank sugary beverages daily had an alarmingly higher risk of Type 2 diabetes. In fact, each additional serving of sugar-sweetened beverages (like soda or sweet tea) per day was associated with a 25 percent higher risk of developing Type 2 diabetes.

But sugars in wholesome natural foods showed the exact opposite result—sugar from foods like fresh fruit did not increase diabetes risk. 

The explanation lies in how your body processes sugar in liquid versus solid form. When you drink sugar (via soda or other sweetened beverages), your body absorbs it rapidly, causing a flood of glucose into your bloodstream and overpowering your pancreas. 

And unlike solid food, sugary drinks evade chewing and satiety signals — so you don't sense fullness, and you're likely to just keep taking in more and more. The rapid absorption of the sugar spikes insulin levels, which over time triggers insulin resistance…and ultimately Type 2 diabetes.

So now what do you do?

The answer here is simple—it’s crucial to avoid added sugars (especially HFCS) as much as possible. Your life just may depend on it!

A good way to start is to stick to wholesome real foods. Do most of your grocery shopping in the outer perimeter of the store—where real foods like fresh vegetables, fruits, meats, eggs and dairy are located. HFCS hides in most processed and fast foods, so by avoiding those, you naturally avoid HFCS.

The biggest offender here is soda. Soda is the #1 source of HFCS in existence, so do yourself a favor and stay far away from it. If you can’t quit soda cold turkey, that’s OK. Take baby steps and start by replacing just one soda a day with water or unsweetened tea.

And don’t make the mistake of thinking diet soda is a better alternative. With diet soda, you are merely replacing one poison (HFCS) with another (aspartame or sucralose). 

If you need a fizzy fix while you’re giving up soda, have club soda with a splash of fresh lemon or lime, or add a little orange, grapefruit or cranberry juice.

And read labels carefully. Even seemingly innocent things like ketchup, barbecue sauce and salad dressing can contain HFCS.

Help your liver recover too

In addition to processing all of the fructose you ingest, your humble liver also plays a key role in metabolizing medications. Unfortunately, many common medications can stress and cause damage to the liver, including antibiotics, statins, anti-inflammatories, anticonvulsants, acid reducers and high blood pressure drugs. 

If you are on any medications, talk to your doctor about reducing your dose, weaning off them altogether and/or trying safer option. There are natural alternatives to many drugs—here are some examples:

• Vitamin D has been shown to be more effective than flu shots in preventing the flu! Plus it helps combat depression and protect against heart disease too. Check out our Optimum DK with Fruitex B.

• Herbs like mastic gum, licorice and ginger are highly effective against occasional heartburn and are far safer than Tums, Nexium or Pepto Bismol. Our outstanding Gastro BeCalm Blend contains these natural digestive soothers.

• Ashwagandha has a 2,500-year history of supporting liver function, better sleep, healthy cholesterol levels and much more! This superstar of Ayurvedic medicine is in our very own Ashwa Blend Gummies.

Now you know what you need to know about fructose! And if you’re ever in doubt about this or any other food issues, just remember that natural is always best.

To your health,

Sherry Brescia