Fructose and Trans Fat—Pick Your Poison
Albeit through different mechanisms, fructose and trans fats are substances that have been linked to obesity and its related disease states. Awareness of the potential negative effects of these 2 products commonly found in our American diet is critical to your metabolic health.
Fructose: What It Is and What It Does
Fructose is a type of sugar that is naturally present in fruits and honey, and it is also commonly used as a sweetener in processed foods and beverages. When consumed in moderate amounts from natural sources such as fruit, fructose is generally not harmful to health.
However, the excessive consumption of HFCS (high fructose corn syrup), most often found in SSBs (sugar-sweetened beverages) and snacks, has been strongly associated with its impact on metabolic health when consumed frequently.
Studies have shown that high fructose consumption can lead to insulin resistance, when cells become less responsive to the hormone insulin. This can ultimately contribute to the development of:
- Metabolic syndrome
- Type 2 diabetes
- Obesity
Furthermore, fructose has been shown to increase triglyceride levels in the blood, leading to an increased risk of developing cardiovascular diseases.
If those numerous concerns weren’t enough, recent research has also found that the excessive intake of HFCS through SSBs is associated with low serum testosterone levels among men aged 20-39 years of age.
It’s interesting to note the evidence against HFCS that is based on correlation. The food industry in the U.S. increased the use of HFCS in SSBs, and the prevalence of obesity drastically increased at nearly the same time—between 1970 and 1980. Researchers noted the association and began to focus research efforts on HFCS so that the public could be warned about the risk of metabolic disease.
The Damage Caused by Trans Fats
Trans fats are a type of unsaturated fat that is artificially produced through the process of partial hydrogenation. Trans fats are primarily found in highly processed foods, such as restaurant fried foods and baked goods, as they enhance flavor, texture, and shelf life.
Extensively studied, trans fats are universally recognized as harmful to our health. The consumption of trans fats has been shown to raise LDL (low-density lipoprotein) cholesterol levels, commonly known as “bad” cholesterol, while decreasing HDL (high-density lipoprotein) cholesterol levels—the “good” cholesterol. These effects combined significantly increase the risk of developing heart disease, one of the leading causes of death worldwide.
Moreover, trans fats have been linked to the following factors that contribute to cardiac disease:
- Obesity
- Inflammation
- Insulin resistance
- Impaired arterial function
In 2018, the World Health Organization called for a total ban on trans fats due to the possible association with 500 million early deaths per year globally.
Fructose or Trans Fat—Pick Your Poison
Having outlined the health issues associated with both of these products, the overlap should be clear—insulin resistance, poor cardiovascular health, obesity, diabetes, etc.
To answer the question of “Which is worse, trans fat or fructose?” It really comes down to the fact that both are horrible for your health.
The key distinction is that fructose affects metabolic health primarily through its impact on glucose metabolism and lipid metabolism, whereas trans fats have a direct influence on cholesterol levels and overall cardiovascular health.
Fructose and Trans Fats: What You Put Into Your Body Matters
In conclusion, both fructose and trans fats can have negative effects on health, albeit through different mechanisms. Excessive fructose intake can lead to metabolic issues, insulin resistance, and increased risk of obesity and type 2 diabetes. Trans fats, on the other hand, have been unequivocally linked to heart disease and other cardiovascular problems due to their impact on cholesterol levels and arterial function.
Awareness and education are the best ways to protect and improve your health.
