Fructose and the Fosube Shake
Consuming fructose in the amount of above 25 grams/day can be problematic for anyone concerned with overall health; while consuming over 15g/day can be problematic for anyone with a blood-sugar disorder, such as those with insulin resistance, pre-diabetes, diabetes, or metabolic syndrome. Therefore, to insure perfect health, the amount of fructose used in the Fosube Shake should be carefully regulated.
The inclusion of high amounts of fiber as well as activated flaxseed oil seems to prevent spikes in total blood sugar levels. Thus, the consumption of the Fosube Shake (even with the inclusion of over 15 grams of fructose) does not seem to raise blood-sugar levels. This was determined by doing a series of blood-sugar level tests two hours after the consumption of the Fosube Shake which showed no rise in blood-sugar levels. Even so, fructose amounts should be kept to a minimum. The recommended amount is about 15 grams/day (and not exceeding 10 grams per meal).
Sucrose (table sugar) is split in the gut into both fructose and glucose before it enters the bloodstream; therefore, the amount of sucrose in a given food―and, in particular, the amount of fructose that amount of sucrose contributes―must be considered in determining the total metabolic load of fructose. Thus, in the figures below, two fructose amounts are listed: a) the total amount of fructose contained in a given food, and b) the total metabolic fructose amount (which is derived from the total fructose levels plus the fructose produced from the breakdown of sucrose.) Mangoes, for instance, are relatively low in fructose 2.9g/100g but high is sucrose (9.9g/100g). So, when you take the fructose amounts (2.9g) and add this to amount of fructose produced by the sucrose (which equals half of 9.9g/100g) you end up with a total metabolic load of 7.9 grams of fructose per 100 grams, which is high. Most berries contain low levels of sucrose. For instance, raspberries contain 2.9g of fructose per 100g and .2g of sucrose, yielding a total metabolic amount of fructose at 3.0g/100g.
The best sweetener, in terms of health, is raw honey, though it is high in fructose. (Small amounts, however, are very beneficial). Agave Nectar is among the worst sweeteners as it is higher in fructose than high-fructose corn syrup. Xylitol, though low in glucose and fructose, (which is good in terms of stabilizing blood sugar) is, after all, hydrogenated sugar. So, it may be good in the early stages of digestion but may not be so good for the liver in the long-run. D-Ribose is a particularly beneficial sugar; it not only supplies crucial ingredients for the ATP molecule, it may reduce blood sugar levels. Stevia is the most promising of all sweeteners, though it may leave an unwelcome aftertaste. (However, when mixed with some kind of oil, such as can be found in the Fosube shake, it leaves little or no aftertaste.) Adding a little juice concentrate, such as a small amount of cherry juice powder or pomegranate juice poweder, is another way to add sweeteness to the taste, if needed.
There seems to be a wide range of figures when it comes to fructose levels in certain berries, especially blueberries. One chart (by Dr. Loren Cordain) lists blueberries as containing 3.6 grams of fructose per 100 grams, with a total metabolic load of 3.7g/100g. Another chart (http://calorielab.com) lists the metabolic load at 7.4g/100g.
In the chart below, the figures come from nutritiondata.self.com. Figures listed in (a) comes from calorielab.com, and the figures listed in (b) is from Cordain.
gmf = grams of metabolic fructose
Blueberry (1Cup) 5.2 gmf/cup C = 140g
Total Carbohydrate 19.4g
Sucrose 0.0g
Glucose 4.6g
Fructose 5.2g
Dietary Fiber 6.2g
Cranberry Whole (1 Cup) 0.7 gmf/cup 1C = 100g
Total Carbohydrate 13.4 g
Sugars 4.0 g
Sucrose 0.1 g
Glucose 3.2 g
Fructose 0.6 g
Dietary Fiber 5.1g
Mango Diced (1cup) 13 gmf / cup 1C= 162 g
(½ cup) 7.5 gmf/ 1/2cup ½ C = 82 g
Total Carbohydrate 24.4g / 12.2g
Sugars 24g / 12g
Sucrose 16 g / 8g
Glucose 1 g / .5 g
Fructose 5 g / 2.5 g
Dietary Fiber 3g / 1.5g
Raspberry (1Cup) 3.0 gmf/C 1C = 123g
a) 3.75gmf/cup b) 5.8 gmf/cup
Total Carbohydrate 14.7 g
Sugars 5.4g
Frucrose 0.2 g
Glucose 2.3 g
Fructose 2.9 g
Dietary Fiber 8.0 g
Cherry (sweet, no pits) (1Cup) 8.3 gmf/cup 1C = 154g
a) 12.2 gmf/cup b) 9.7 gmf/cup
Total Carbohydrate 25 g
Sucrose 0.2 g
Glucose 10.1 g
Fructose 8.2 g
Dietary Fiber 3.2 g
Cherries Sour (without pits) (1Cup)
6.9/gmf/cup 1C = 155g
Total Carbohydrate 18.9g
Dietary Fiber 2.5 g
Sugars 13.2g
Sucrose 1.2g
Glucose 6.4g
Fructose 5.4g
Dietary Fiber 3.2 g
Strawberry (halves) (1 Cup) 4.0 gmf/C 1C = 152g
a) 5.9gmf/cup b) 4.4 gmf/cup
Total Carbohydrate 11.7 g
Sugars 7.4 g
Sucrose 0.7 g
Glucose 3 g
Fructose 3.7 g
Dietary Fiber 3.0 g
Blackberry (1Cup) 3.6 gmf/cup C= 144g
a) 5.2 gmf/cup b) 6.2 gmf/cup
Total Carbohydrate 13.8 g
Sugars 7.0g
Sucrose 0.1 g
Glucose 3.3 g
Fructose 3.5 g
Dietary Fiber 7.6 g
Banana (Medium 7’-8’) 7.1 gmf/med 120g
Total Carbohydrate 27 g
Sugars 14.4
Sucrose 2.8 g
Glucose 5.9 g
Fructose 5.7 g
Dietary Fiber 3.1 g
Honey 1 tablespoon (21 g) / 1 teaspoon (7 g)
8.7 gmf /T || 2.9 gmf / t
Total Carbohydrate 17.3g / 5.8g
Sugars 17.2g / 5.7 g
Sucrose 0.2 g / 0.1g
Glucose 7.5 g / 2.5g
Fructose 8.6 g / 2.9g
Coconut Palm Sugar 10 g / 5 g
4.5 gmf / 10g || 2.3 gmf / 5g
Sugars 9.8 g / 4.9 g
Sucrose 8.9 g / 4.5 g
Fructose .3 g / .15 g
Pomegranate Juice (1 Cup / ¼ Cup)
3.9 gmf / Cup || 1.0 gmf / ¼ Cup
1 tsp pomegranate juice powder = 1.5gmf
Total Carbohydrate 32.7 g / 8.2 g
Sugars 31.5 g / 7.9 g
Sucrose 0.0 g
Glucose 15.6 / 3.9g
Fructose 15.8 g / 3.9g
Combo examples:
1/3 C mango = 4.3
1/4 C raspberry = 0.8
1/3 C cranberry = 0.2
1t pomegranate juice powder 1.5
1/2 t raw honey 1.5
5 drops of liquid stevia
= 8.3 gmf
1/4 C blueberries = 1.3
1/4 C raspberries = 0.8
1/4 C strawberries = 1.1
1 tsp pom. pwd 1.5
1/2 t raw honey 1.5
6 drops of liquid stevia
= 6.7 gmf
1/4 C strawberry = 1.0
1/4 C raspberry = 0.8
1/3 C cranberry = 0.2
1/4 C blueberry = 1.3
1t honey = 2.9
= 6.2 gmf
Consuming fructose in the amount of above 25 grams/day can be problematic for anyone concerned with overall health; while consuming over 15g/day can be problematic for anyone with a blood-sugar disorder, such as those with insulin resistance, pre-diabetes, diabetes, or metabolic syndrome. Therefore, to insure perfect health, the amount of fructose used in the Fosube Shake should be carefully regulated.
The inclusion of high amounts of fiber as well as activated flaxseed oil seems to prevent spikes in total blood sugar levels. Thus, the consumption of the Fosube Shake (even with the inclusion of over 15 grams of fructose) does not seem to raise blood-sugar levels. This was determined by doing a series of blood-sugar level tests two hours after the consumption of the Fosube Shake which showed no rise in blood-sugar levels. Even so, fructose amounts should be kept to a minimum. The recommended amount is about 15 grams/day (and not exceeding 10 grams per meal).
Sucrose (table sugar) is split in the gut into both fructose and glucose before it enters the bloodstream; therefore, the amount of sucrose in a given food―and, in particular, the amount of fructose that amount of sucrose contributes―must be considered in determining the total metabolic load of fructose. Thus, in the figures below, two fructose amounts are listed: a) the total amount of fructose contained in a given food, and b) the total metabolic fructose amount (which is derived from the total fructose levels plus the fructose produced from the breakdown of sucrose.) Mangoes, for instance, are relatively low in fructose 2.9g/100g but high is sucrose (9.9g/100g). So, when you take the fructose amounts (2.9g) and add this to amount of fructose produced by the sucrose (which equals half of 9.9g/100g) you end up with a total metabolic load of 7.9 grams of fructose per 100 grams, which is high. Most berries contain low levels of sucrose. For instance, raspberries contain 2.9g of fructose per 100g and .2g of sucrose, yielding a total metabolic amount of fructose at 3.0g/100g.
The best sweetener, in terms of health, is raw honey, though it is high in fructose. (Small amounts, however, are very beneficial). Agave Nectar is among the worst sweeteners as it is higher in fructose than high-fructose corn syrup. Xylitol, though low in glucose and fructose, (which is good in terms of stabilizing blood sugar) is, after all, hydrogenated sugar. So, it may be good in the early stages of digestion but may not be so good for the liver in the long-run. D-Ribose is a particularly beneficial sugar; it not only supplies crucial ingredients for the ATP molecule, it may reduce blood sugar levels. Stevia is the most promising of all sweeteners, though it may leave an unwelcome aftertaste. (However, when mixed with some kind of oil, such as can be found in the Fosube shake, it leaves little or no aftertaste.) Adding a little juice concentrate, such as a small amount of cherry juice powder or pomegranate juice poweder, is another way to add sweeteness to the taste, if needed.
There seems to be a wide range of figures when it comes to fructose levels in certain berries, especially blueberries. One chart (by Dr. Loren Cordain) lists blueberries as containing 3.6 grams of fructose per 100 grams, with a total metabolic load of 3.7g/100g. Another chart (http://calorielab.com) lists the metabolic load at 7.4g/100g.
In the chart below, the figures come from nutritiondata.self.com. Figures listed in (a) comes from calorielab.com, and the figures listed in (b) is from Cordain.
gmf = grams of metabolic fructose
Blueberry (1Cup) 5.2 gmf/cup C = 140g
Total Carbohydrate 19.4g
Sucrose 0.0g
Glucose 4.6g
Fructose 5.2g
Dietary Fiber 6.2g
Cranberry Whole (1 Cup) 0.7 gmf/cup 1C = 100g
Total Carbohydrate 13.4 g
Sugars 4.0 g
Sucrose 0.1 g
Glucose 3.2 g
Fructose 0.6 g
Dietary Fiber 5.1g
Mango Diced (1cup) 13 gmf / cup 1C= 162 g
(½ cup) 7.5 gmf/ 1/2cup ½ C = 82 g
Total Carbohydrate 24.4g / 12.2g
Sugars 24g / 12g
Sucrose 16 g / 8g
Glucose 1 g / .5 g
Fructose 5 g / 2.5 g
Dietary Fiber 3g / 1.5g
Raspberry (1Cup) 3.0 gmf/C 1C = 123g
a) 3.75gmf/cup b) 5.8 gmf/cup
Total Carbohydrate 14.7 g
Sugars 5.4g
Frucrose 0.2 g
Glucose 2.3 g
Fructose 2.9 g
Dietary Fiber 8.0 g
Cherry (sweet, no pits) (1Cup) 8.3 gmf/cup 1C = 154g
a) 12.2 gmf/cup b) 9.7 gmf/cup
Total Carbohydrate 25 g
Sucrose 0.2 g
Glucose 10.1 g
Fructose 8.2 g
Dietary Fiber 3.2 g
Cherries Sour (without pits) (1Cup)
6.9/gmf/cup 1C = 155g
Total Carbohydrate 18.9g
Dietary Fiber 2.5 g
Sugars 13.2g
Sucrose 1.2g
Glucose 6.4g
Fructose 5.4g
Dietary Fiber 3.2 g
Strawberry (halves) (1 Cup) 4.0 gmf/C 1C = 152g
a) 5.9gmf/cup b) 4.4 gmf/cup
Total Carbohydrate 11.7 g
Sugars 7.4 g
Sucrose 0.7 g
Glucose 3 g
Fructose 3.7 g
Dietary Fiber 3.0 g
Blackberry (1Cup) 3.6 gmf/cup C= 144g
a) 5.2 gmf/cup b) 6.2 gmf/cup
Total Carbohydrate 13.8 g
Sugars 7.0g
Sucrose 0.1 g
Glucose 3.3 g
Fructose 3.5 g
Dietary Fiber 7.6 g
Banana (Medium 7’-8’) 7.1 gmf/med 120g
Total Carbohydrate 27 g
Sugars 14.4
Sucrose 2.8 g
Glucose 5.9 g
Fructose 5.7 g
Dietary Fiber 3.1 g
Honey 1 tablespoon (21 g) / 1 teaspoon (7 g)
8.7 gmf /T || 2.9 gmf / t
Total Carbohydrate 17.3g / 5.8g
Sugars 17.2g / 5.7 g
Sucrose 0.2 g / 0.1g
Glucose 7.5 g / 2.5g
Fructose 8.6 g / 2.9g
Coconut Palm Sugar 10 g / 5 g
4.5 gmf / 10g || 2.3 gmf / 5g
Sugars 9.8 g / 4.9 g
Sucrose 8.9 g / 4.5 g
Fructose .3 g / .15 g
Pomegranate Juice (1 Cup / ¼ Cup)
3.9 gmf / Cup || 1.0 gmf / ¼ Cup
1 tsp pomegranate juice powder = 1.5gmf
Total Carbohydrate 32.7 g / 8.2 g
Sugars 31.5 g / 7.9 g
Sucrose 0.0 g
Glucose 15.6 / 3.9g
Fructose 15.8 g / 3.9g
Combo examples:
1/3 C mango = 4.3
1/4 C raspberry = 0.8
1/3 C cranberry = 0.2
1t pomegranate juice powder 1.5
1/2 t raw honey 1.5
5 drops of liquid stevia
= 8.3 gmf
1/4 C blueberries = 1.3
1/4 C raspberries = 0.8
1/4 C strawberries = 1.1
1 tsp pom. pwd 1.5
1/2 t raw honey 1.5
6 drops of liquid stevia
= 6.7 gmf
1/4 C strawberry = 1.0
1/4 C raspberry = 0.8
1/3 C cranberry = 0.2
1/4 C blueberry = 1.3
1t honey = 2.9
= 6.2 gmf