The dangers of fructose: How does it affect women’s health?

Fructose, the simple sugar we consume daily without even thinking about it, is now in the spotlight. A heated debate pits its natural benefits against the side effects of excessive consumption, dividing nutritionists and researchers. But how does this sugar specifically affect women’s health worldwide? Let’s explore its impact.

What is fructose and where is it found?

Fructose is a naturally occurring sugar found in fruits—often called fruit sugar—as well as in honey and certain vegetables. It is also added in the form of glucose-fructose syrup to many processed foods, including fizzy drinks, cookies, and even ready-made meals. This syrup, commonly known as High Fructose Corn Syrup (HFCS), high-fructose corn syrup, or simply corn syrup, is widespread in the food industry.

While naturally occurring fructose from fresh fruits is generally beneficial, providing vitamins and fiber, it’s the added version in processed foods that concerns public health experts. In these products, fructose is often found in syrup form or combined with glucose to create table sugar (sucrose), a widely used ingredient in the food industry. Excessive consumption of added fructose can negatively impact metabolism and pose long-term health risks, as highlighted in a recent study published in The American Journal of Clinical Nutrition.

Effects of fructose on women’s metabolism

Unlike glucose, fructose metabolism is independent of insulin. Fructose, a major component of table sugar, is mainly metabolised by the liver, where it can be turned into liver glycogen. However, when consumed in excess, it is converted into fat and can lead to an accumulation of triglycerides, increasing the risk of developing diseases like fatty liver disease, also known as non-alcoholic fatty liver disease, and contributing to the development of metabolic syndrome.

Women, especially those with hormonal imbalances like polycystic ovary syndrome (PCOS), may be particularly sensitive to these effects. Female hormones, such as oestrogen, interact with sugar metabolism, which could worsen metabolic disorders when there is a high intake of fructose.

What are the health risks for women?

1. Weight gain and obesity

Studies show that excessive fructose consumption can lead to weight gain and an increase in fat storage, particularly around the abdominal area. Here’s how it works:

• Fructose is primarily metabolised by the liver, unlike glucose, which is used by cells throughout the body. Excessive fructose consumption overloads the liver, promoting the conversion of fructose into fat through a process called de novo lipogenesis. These fats are then stored, particularly around the abdominal area, as this region is especially sensitive to fat storage linked to liver metabolism.
• Fructose does not influence insulin secretion in the same way as glucose, meaning it doesn’t send a strong satiety signal to the brain. This can lead to overeating and, as a result, an overall calorie surplus, which worsens weight gain.
• Sugary drinks and foods high in fructose have a high calorie content but are not very filling. This imbalance contributes to a long-term calorie surplus, which is stored as fat.

Studies suggest that women may be particularly sensitive to abdominal fat accumulation due to hormonal fluctuations, such as the decline in oestrogen after menopause. These hormonal changes can alter the distribution of body fat, making the abdominal area more prone to fat storage, especially with excessive fructose consumption.

2. Increased risk of type 2 diabetes

Excessive fructose consumption can reduce insulin sensitivity and increase insulin resistance, a condition that often precedes the onset of type 2 diabetes. For those with diabetes, this resistance can worsen blood sugar management. As mentioned by the World Health Organisation (WHO), limiting added sugars is crucial to preventing these metabolic diseases.

3. Hormonal imbalances and fertility

For women worldwide with PCOS, excessive consumption of fructose-rich foods, a type of simple carbohydrate, could worsen hormonal imbalances and reduce the chances of conception. Too high a fructose intake also disrupts insulin secretion, a key hormone in regulating female reproduction.

The impact of a fructose-rich diet is not limited to PCOS. Other hormonal disorders and female conditions, such as endometriosis and menstrual cycle-related issues, can also be worsened by high fructose consumption. For example, excess fructose, a type of simple carbohydrate, can increase systemic inflammation, a factor often linked to the intensification of pain associated with endometriosis. This inflammation also disrupts the proper functioning of the hormonal system, making menstrual cycles more irregular or painful.

Moreover, studies have shown that high levels of fructose can affect ovarian function by increasing oxidative stress. This phenomenon, linked to an excess of free radicals in the ovaries, can compromise oocyte quality, further reducing the chances of conception. Incorporating healthy fatty acids, alongside reducing fructose intake, could help reduce oxidative stress and optimise oocyte quality.

Finally, an imbalanced insulin secretion due to high fructose consumption, a type of simple carbohydrate, can increase blood sugar levels, thereby exacerbating menstrual disorders by negatively influencing the production of hormones such as oestrogen and progesterone, which are essential for a healthy reproductive cycle.

Therefore, for women worldwide suffering from PCOS or other gynaecological conditions, limiting a diet rich in fructose and simple carbohydrates, while incorporating beneficial fatty acids, could play an important role in improving their hormonal and reproductive health.

4. Cardiovascular diseases

Researchers in the United States have shown that high levels of triglycerides, caused by excessive fructose consumption, increase the risk of cardiovascular diseases in women. They are already naturally more exposed to such issues after menopause, a time when hormonal changes play a key role. This risk includes complications such as hypertension, elevated blood pressure, and other cardiovascular risk factors like obesity and lipid imbalances.

How to spot hidden fructose… and avoid it?

Added fructose sneaks into a large number of processed foods. The food industry frequently incorporates industrial fructose into many everyday products, in the form of glucose-fructose syrup or agave syrup:

• Sugary drinks: sodas, fruit juices (from concentrate).
• Pastries and baked goods: cakes, biscuits, croissants.
• Processed foods: sauces, ready-made meals, breakfast cereals.
• Confectionery: sweets, chocolate bars.

Tips for identifying fructose on food labels:

1. Look for terms such as “glucose-fructose syrup,” “corn syrup,” “isoglucose,” “maltose,” or “dextrose.”
2. Avoid products that list sugar, its derivatives, or added sweeteners like “concentrated fruit juice” among the first ingredients.
3. Opt for products that contain natural sugars from whole fruits or unprocessed ingredients.
4. Be cautious even with products labelled “no added sugar,” as they may contain sweeteners or hidden sugars listed under other names.

Reducing fructose consumption: practical tips

Adopting a healthier diet, rich in fresh foods and in their natural form, can transform your health by strengthening the immune system and preventing the negative effects of fructose.

Here’s how to reduce your daily intake without giving up your indulgent treats:

• Choose whole fruits: Opt for fresh, fibre-rich fruits like apples and berries instead of industrial fruit juices, which are often high in simple sugars.
• Read labels carefully: Avoid ultra-processed foods containing fructose syrup.
• Limit store-bought sweets: Make your own desserts at home with a small amount of natural sugar, such as a little honey or maple syrup.
• Hydrate wisely: Replace sodas, often loaded with simple sugars, with water or unsweetened herbal teas.
• Avoid added sugar: Stop adding sugar to your tea, coffee, or bowl of cereal. Use healthier alternatives like cinnamon, vanilla, or a touch of fruit puree to sweeten your drinks or foods.

Example of a low-fructose menu:

• Breakfast: Almond milk smoothie with spinach, ¼ banana, and a few berries.
• Lunch: Grilled chicken with fresh vegetables (zucchini, carrots) and quinoa.
• Snack: A handful of nuts and an apple.
• Dinner: Baked salmon with sautéed spinach and sweet potato.

Why is it important to talk about it?

Fructose has long had a positive image, but it is now becoming clear that excessive consumption threatens our health, especially for women. Understanding the amount of sugar we consume and the effect of fructose on the body helps us adjust our diet and make informed decisions to maintain good health in the long term.