Fructose neurosis
Apart from the horrible experience of my latest fruit day, my recent vastly increased fruit consumption has caused a few other problems. I have become uneasy at some of its digestive effects.
Oddly, the traditional comic consequences of overindulging in fruit have been absent. That is to say, my insides have remained surprisingly quiet in the earth, wind, and fire department. But I have suffered strange pains high in my abdomen, particularly in the “stitch” area, which I presume marks the small intestine, where unwelcome needling sensations have occurred. Apparently, fructose is largely absorbed in the upper intestine, so I wonder if the great quantity I consumed caused that region of my anatomy to become overtaxed.
Also, I have several times detected a soreness around my liver area. Mostly I noticed this only if I pressed there with my fingers; but sometimes a distinct inflammation around my lower right rib cage made itself felt when I leaned forward.
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To add insult to injury, on two evenings in three days my right big toe fell prey to an attack of gout. I have been prone to gout for a couple of decades, though that particular old friend has given me little trouble since my diet improved.
Having once investigated its causes thoroughly, I now believe that gout results from elevated uric acid levels. And it so happens that high fructose intake elevates uric acid levels. It seems most likely, therefore, that fruit was the culprit behind these attacks. The possibility reminded me that my previous last gout attack occurred the day after my salt experiments, when I so craved fruit that I gorged on it all day like a gibbon. At that time, I was unaware that high fructose is associated with gout, and so I put the attack down to salt, though it happened the day after I stopped eating salt.
Fortunately, I have since then worked out how to lower my uric acid levels. It can be done by taking half a teaspoon of potassium bicarbonate in water. This reduces the acidity precipitating the uric acid crystals that cause the pain of gout, and it makes the crystals dissolve--or at least seals them off. (Enough reading to last a lifetime led me to deduce this remedy.) So within an hour or two, the gout attacks were over. I shall write more about gout in the future, as it is a very interesting complaint.
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On one single occasion, for about three hours, I also felt distinctly sore at a point midway under my left ribcage. I have never had a pain in that spot before; and when I consulted a diagram, it corresponded, to my alarm, with the position of my pancreas. I say alarm because one fears a pancreas issue above all else, since that vital organ is known to lack the recuperative ability for which its companions the liver and the gut are renowned. Get sick there, and you are in trouble.
“Pancreatic cancer is the 4th leading cause of cancer death in the United States. The National Cancer Institute estimates in the year 2012, there will be 43,920 new cases of pancreatic cancer—and 37,390 deaths. Currently there are no established methods for screening or early detection; thus primary prevention by altering modifiable risk factors is probably the most effective way of reducing the pancreatic cancer burden. With the exception of tobacco smoking, diabetes, and obesity, relatively few modifiable risk factors have been established.” (Aune et al, “Dietary fructose, carbohydrates, glycemic indices and pancreatic cancer risk: a systemic review and meta-analysis of cohort studies, Ann Oncol, 2012)
I find it scary that here is the fourth most common cancer in town, yet we have little clue how to prevent it.
What leapt into my mind immediately were the stories about Steve Jobs and Ashton Kutcher. Jobs, of course, died of pancreatic cancer after years of vegan, vegetarian, and fruitarian eating. He clearly had none of the above risk factors, as he was a slim health nut. The suspicion must be that he contracted pancreatic cancer from overdoing one of his healthy practices. And Kutcher was hospitalised after eating a fruitarian diet as part of his research for playing the part of Jobs in a movie. Precisely what befell Kutcher is unclear. In his own words:
"First of all, the fruitarian diet can lead to like severe issues. I went to the hospital like two days before we started shooting the movie. I was like doubled over in pain. My pancreas levels were completely out of whack. It was really terrifying, considering everything."
That is the sum of public information about poor Ashton’s pancreatic episode.
Now, I am not writing this thread in order to disseminate disinformation of the sort purveyed by the media stories about Jobs and Kutcher, so I shall set aside my reference to them as an example of the dietary neurosis to which I am subject. Facts beat media scare stories every time--at least when we have any. Nevertheless, the question of high intakes of fruit and their effect on the body intrigues me.
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Until my recent fruit experiments, I gave little thought to the wave of fructosephobia that has raced through the nutrition blogs in the last year or two. I mean the growing claims that fructose is the ultimate villain among sugars, owing to the damage it can cause the liver and the pancreas and to its indirect influence on diabetes. People once thought fructose the least harmful sugar, because, unlike glucose, it does not go straight into the bloodstream and so has no instant effect upon blood sugar. Instead it goes mostly to the liver, where it is processed into glucose, glycogen, lactate, or fat according to the body’s needs at the time.
As with everything that enters the body, however, a problem with fructose arises when it is overeaten. In that case, the liver and the pancreas have difficulty dealing with it fast enough, leading to dysfunctional responses on their part. For example, the liver may store fructose as fat for the moment. If it has to do that for too long, the result could be a fatty liver of the type found in alcoholics.
I have not paid much attention to such information because till now I never ate much fruit. Apart from which, the main sources of fructose in the western diet are not fruits but refined sugar and high-fructose corn syrup, which I try to avoid. People overeating a processed junk-food diet, however, are liable to be absorbing too much fructose all the time. If they are overweight and consuming more calories than they need, this excess sugar could damage their organs, with fructose playing a leading part.
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Now that, for the present experimental period, I am eating lots of fruit, I am forced to address the possibility that the disturbing pains I have experienced might stem from my high intake of fructose. If so, I hope this brief overexposure to it has not damaged me. Even though I am not eating more than my maintenance calories, that still allows a very large quantity of fruit since fruit is so low in calories. As I mentioned in my last main post, it proves possible to overload the system with sugar when eating copious raw fruit, despite the absorption being gradual rather than sudden as it would be from sweet drinks. Even so, the only time fruit seemed to affect my blood sugar was when I consumed it in the absence of accompanying foods that might have moderated its impact.
Checking my food journal to see if eating any particular fruit correlated with the pains I described above, my suspicion fell upon grapes. Those delightful balls of sugar happened to be on offer, and so I was getting through them with the enthusiasm of a Roman emperor on his day off. What distinguishes grapes from most fruits is that much of their content is pure liquid. Other fruits, even watermelon, might contain as much juice, but the juice in grapes is free, enabling its sugar to reach the bloodstream quicker. Fruit juice is known to be far more problematic than solid fruit because its sugar is released straight into the bloodstream, unhindered by fibre. And, unprocessed though they are, grapes might be considered little cartons of fruit juice.
This is not just supposition. Kenneth Heaton and his colleagues once performed experiments in which grapes proved the only whole fruit with a higher insulin-stimulating rate than the juice made from it (Bolton, Heaton, & Burroughs, “The role of dietary fiber in satiety, glucose, and insulin: studies with fruit and fruit juice”, Am J Clin Nut, 1981). I suspect the reason is that if you pulp grapes into a juice, the fibre mashes in with the liquid, reducing how fast the latter hits the bloodstream. So I wonder if my high consumption of grapes forced fructose into my liver so fast as to cause pain.
Such reflections are sobering. I have often consumed extreme diets for long periods and never faced any digestive issues, apart from a degree of constipation on a very low-carb diet. Even nuts, which trouble many, cause me no problem. While the pains I described above were not severe, they occurred in parts of my body where I am not used to digestive protest. This has taught me not to disregard concerns about fructose just because I do not eat high-fructose and processed products.
I have also gained a new respect for my body. Surely it is trying to tell me something. Given those pains, plus the blood-sugar slumps I sustained on my fruit-only day, I need to consider the possibility that fruit does not agree with me. After all, some people are known to be sensitive to fructose. Perhaps it is no coincidence that all my life I have been indifferent to fruit. Even when I lived with people who kept fruit in bowls around the house, I was rarely tempted to eat any. I used to feel guilty about that, as if I was somehow letting down the government authorities, besotted as they were with the notion that each citizen should polish off a wheelbarrowful of fruit a day. Did my instinct know best all along?
Perhaps it is wise to be cautious. I have decided that after I finish my fruit experiments in the next couple of days, I will never eat more than three portions of fresh fruit a day, a maximum of one after each meal.
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If you are reading this post and do not know much about fructose, I hope it does not make you distrust fruit. Bear in mind that for experimental purposes I have been overeating fruit to a ridiculous extent--such is my method of finding things out. Consuming any food to excess is bound to stress the body.
The only thing I would say is that I do not think fruit is the best choice for an isolated snack. Well-meaning nutritionists, by way of discouraging us from eating junk, love to suggest that we snack on a nice piece of fruit to fill that gap. But for someone feeling peckish who has not eaten for a long time–the plight of many a dieter–I doubt that eating fruit without accompanying fat will satisfy. If they have blood sugar issues, it could conceivably make their hunger worse.
I speculate, admittedly. But I recall some researchers who found that though oranges, for example, are satiating in the short term, the effect soon wears off. I guess that is because their bulk initially triggers the stretch sensors in the stomach to signal satiation, but that when they subsequently break down in the gut that sensation swiftly passes.
I am finding the best time to eat fruit is after a meal, as a sort of dessert. It feels more filling then, because its sugar is impeded by other foods from digesting too quickly. Under these circumstances, fruit makes a rewarding end to a meal and is unlikely to be overeaten.
Last edited by Plinge : Fri, Oct-04-13 at 06:45.
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