Limit sugar to 2 tbsp (25g) day to prevent fructose overdose

Replace sugar with stevia or dextrose, if needed.


Fructose is far more harmful than glucose. Sugar is half glucose and half fructose. Limit sugars to 25g a day to reduce the intake of fructose, per the American Heart Association (AHA).

In this study, overweight and obese individuals consumed glucose or fructose sweetened beverages that provided 25% of their energy requirements for 10 weeks.

Only individuals who consumed fructose became less sensitive to insulin and showed signs of dyslipidemia.

Individuals in both groups put on about the same amount of weight, but only those consuming fructose-sweetened beverages exhibited an increase in intra-abdominal fat.

Research: Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans. Link

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