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EXPOSED: This Ingredient Signals Your Hunger Cues and Makes You Eat Too Much

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In a recent study published in the Journal of the American Medical Association, researchers from Yale University were able to pinpoint one potential reason this food, in particular, is so detrimental to our waistlines.1

In their study on glucose versus fructose, researchers recruited 20 healthy, non-obese adult volunteers to undergo two separate magnetic resonance imaging (MRI) sessions of their brains. Their goal was to assess the changes to cerebral blood flow and brain activity after the consumption of and .

The participants were given 75 grams of either glucose or fructose in a cherry-flavored drink. After consuming the beverage, they underwent the MRI and rated their feelings of hunger, satiety, and fullness.

Later, they consumed a beverage with the other and went through the same imaging and rating process.

After analyzing the results, researchers found that the glucose, but not the fructose, increased feelings of satiety and fullness. Fructose, on the other hand, caused a spike in cerebral blood flow and activity in parts of the brain that control appetite and reward processing—the hypothalamus, insula, and striatum. This gives scientist much needed hard data indicating that fructose is likely to increase hunger, lead to excess food intake and promote obesity.

Researchers also stated that fructose consumption produces smaller levels of satiety hormones than glucose, which potentially results in fructose causing overeating.

Does this mean we should stop eating fruit?

Of course not. Fruits and vegetables contain soluble fiber, which slows the absorption of unrefined natural sugars into the bloodstream and prevents blood spikes.

When stripped of soluble fiber and refined, however, sugar becomes devoid of any nutrition value. What’s left is a substance that increases the risk of weight gain, , and other diseases associated with obesity. The addition of , a man-made sweetener found in and most other processed foods, to our food supply has made matters even worse.

Here’s an excellent clip of Dr. Emily Senay explaining the complicated matter of how increased fructose intake from sources such as high fructose corn syrup has influenced our nation’s health:

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Cut out the refined sugars

If you need another reason to cut refined sugars, particularly high-fructose corn syrup, out of your diet, this is it! Time and time again, research has shown that no good can come from eating refined sugar products. Avoid processed foods and sodas—the biggest culprits—as much as possible.

If you do get a craving for something sweet, grab a piece of whole fruit. As mentioned earlier, the fiber in fruit slows the absorption of the naturally occurring sugars, which prevents your blood sugar from wildly spiking, as it would if you drank fruit juice or ate a processed, refined, sugary snack. This makes whole, unprocessed fruit the perfect food for busting your sugar craving.

Sources:

1. Page KA, et al. Effects of fructose vs glucose on regional cerebral blood flow in brain regions involved with appetite and reward pathways. JAMA. 2013 Jan 2;309(1):63–70.


Larissa Long Larissa Long has worked in the health care communications field for more than 13 years. She co-authored a self-care book titled Taking Care, has written countless tip sheets and e-letters on health topics, and contributed several articles to Natural Solutions magazine. She also served as managing editor of three alternative health and lifestyle newsletters — Dr. Susan Lark’s Women’s Wellness Today, Dr. David Williams’ Alternatives, and Janet Luhrs’ Simple Living.
For tips, tools and strategies to address your most pressing health concerns and make a positive difference in your life, visit Peak Health Advocate.

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Article updated on: January 9th, 2013

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4 Responses to “ EXPOSED: This Ingredient Signals Your Hunger Cues and Makes You Eat Too Much ”

  1. Jeannon Kralj on January 13, 2013 at 5:26 PM

    I think your article is incomplete.

    At first you say how the effects on the brain were measured by people who consumed fructose. But that had nothing whatsoever to do with blood sugar spikes.

    Then you went on to say how to avoid blood sugar spikes. You recommended eating whole fruits. But the MRI tests may have shown the same results if the subjects had consumed whole fruits. The ingestion of fructose, no matter how slowly metabolized, appears to be what is not asuaging feelings of hunger, what is causing feelings of hunger or desire to eat.

    Also there are studies that show that artificial sweeteners of all kinds, natural and chemical, and including stevia, also cause desire to eat, even though they do not contain calories or fructose. That should have at least been mentioned.

    • DB on January 14, 2013 at 8:24 PM

      The message should be to not eat fatty processed food along with sodas. A soda on it’s own burns off quickly unless it has fats it can cling to first. In that case it makes you fat.

  2. warbaby on January 15, 2013 at 10:36 AM

    It definitely signal something, I notice instantly the grab it takes on your tongue. It is instant addiction almost. I agree it does propel you to do more of what your eating or drinking.

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