The Elusive Sugars & Low Carb
Those who are on a low carb diet are often introduced to glucose. Glucose isn’t the only type of sugar out there. When we eat carbs or sweets, most of it is broken down into glucose and absorbed by the body. Some sugars however, are not broken down into glucose and aren’t so easily absorbed by the body. Carbs are broken down into glucose once they enter the body and are sent to the muscles, liver and other various cells. Fructose and Galactose on the other hand are only able to be broken down by the liver, so they must go there first. This has bad effects on a low carb diet.
What Does This Mean
Well, first off, our liver can only handle a little bit of fructose/galactose at a time. When too much of fructose (or galactose) enter the liver, the liver can’t handle it. It converts the extra galactose/fructose into fats in the form of triglycerides and they enter the bloodstream. The constant stress on the liver can actually damage the liver in the long run as well.
Fructose & Ketosis
True ketosis happens when the glycogen in our liver is completely depleted. When our liver glycogen is restored, ketosis stops. Since fructose and galactose go straight to the liver and restore the glycogen, this will stop ketosis. For most people who are on a low carb diet, that can be very important. Especially if a low carb diet is used specifically for ketosis.
Where to Find Fructose & Galactose
Fructose is found everywhere in the form of high fructose corn syrup. You can tell by reading the ingredients on the back of a package. Fructose is also found in small amount in fruit. The fructose in fruit is the same as fructose in candy. There is no difference in how the body digests it. The only difference is the amount. Fruits have a significantly lower fructose content then say a candy bar. Consuming a small amount of fruit here and these is not too taxing on the liver. Fruit shouldn’t be made out to be a meal.
Galactose is found in milk in the form of lactose. Lactose is a combination of glucose and galactose. Many people have a sensitivity from lactose and fructose. The main source of lactose is dairy, mainly milk. Milk has a great amount of protein and a good amount of fat in it, but the lactose really makes milk undesirable for health.