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Fructose is a natural sugar present in plants, fruits, vegetables, honey and 50% of the fructose is present in the table sugar. It is also present in many types of sugar-sweetened foods or sweeteners like high-fructose corn syrup (HFCS). HFCS have be used by many manufacturers due to its low cost to make their products sweeten. Fructose consumption has been considerably increased due to the high consumption of sugar-sweetened beverages and other snacks. Many scientists believe that high consumption of fructose diet may cause many health disorder.

• A new study suggests that taking high fructose diet may cause inflammation in the immune system, result in production of more reactive molecules, leads to cell and tissue damage and thus cause diseases.
• It also suggest that high sugar fructose diet not only inflamed immune system but may also prevent immune system to function properly.

Several other studies also supported high consumption of fructose in the form of soft drinks or other beverages, that might cause excess weight gain or metabolic disorders, which is again a point of concern.

But it is also said that taking fructose diet in fruits and vegetables are better than those containing processed sugar-sweetened foods in the diet. Although as per The Food and Drug Administration (FDA), no evidence has been seen that foods containing HFCS, are less safe than foods containing other sweetener but many research shows, a connections between consumption of large quantities of HFCS and certain disease like diabetes and obesity and as per new research too much of fructose diet may harm immune system and end up with certain disease.

The 2020–2025 Dietary Guidelines for Americans recommended that people should limit their consumption of all added sugars.

Harmful effect of fructose 

Many study reveals that over consumption of fructose has many potential side-effects in the body like

• Fructose cause insulin resistance, lead to obesity and type II diabetes. It is also said that fructose can easily enter into the body’s cell as it is not regulated by insulin. Once enter the cells, fructose is rapidly converted into glucose, compromising insulin receptors, and thus make individual insulin resistance.
• Fructose also cause fat deposition in the liver, leading to non-alcoholic fatty liver disease.

Effects of Fructose on the immune system

In one of the study done in 2019, it was shown that culturing human dendritic cells in fructose led to increase in inflammation. Dendritic cell plays important a role in the immune system.   However, no investigation done in the metabolic mechanism.

New study published in journal “Nature” examined how human and mouse cell show there response when exposed to fructose. Their work reveal that high fructose diet may harm immune system and also prevent it from working properly. 

Study suggested that fructose adjust cellular metabolic pathways to favor glutaminolysis and oxidative metabolism, which help to increase inflammatory cytokine molecule production, which in turn causes the immune system to be inflamed. This causes damage in the cells and tissues to organs and systems and finally lead to disease.

High to low fructose diet

After knowing so many bad effects of fructose, measures are to be taken to reduce or eliminate the fructose from the diet. One should also cut it in the diet as sometimes intolerance of fructose may cause certain disease in the body. List of food which can be reduce or eliminate the fructose are:

•Limit drinks, baked foods, fruit juices, jam/jelly, canned fruit dipped in heavy syrup, ketchup, pickles tomato sauce and other foods made with HFCS 

• Fruit like apricots contains fructose, is balanced with glucose, so apricots usually do not cause a problems, whereas mangoes and bananas contains fructose equally but mangos have less glucose and can cause problems more.
• Fruits like Apricot Avocado, Blackberries, Blueberries, Grapefruit, Limes, Oranges, Papaya Peach, plums, Strawberries are good to have.
• Fruits like Apples, Grapes, Kiwi, Lychee, Mango, watermelon should avoid or limit in diet. 
• Sometimes increase fructose consumption cause digestion problems, to avoid such things, it is better to check the fructose or sorbitol on labels of the food bottle. 
• Vegetables which are lower in fructose and are safe are Asparagus, cucumber, kale, lettuce, spinach are good to eat but vegetables like Broccoli, Cauliflower, Green beans and peas, tomatoes should limit in diet.
• Replace high fructose snacks with low fructose snacks like popcorn, cheese and nuts

Conclusion

Moreover, it was also found that fructose makes the cells weak and make an individual to be at more risk to fight against infection or any other metabolic challenging environment.  

Researchers stressed to study more on the effects of fructose on cell function as the fructose consumption either single or any of its form as HFCS has been increased across world. Further studies may help to develop some treatment option for the disease or inflammation, caused by these high fructose diet, which can help to improve health and well-being.