Prevent Diabetes by Ridding Added Fructose

Salmon DinnerHave you been told by your doctor that you are borderline diabetic? Did he also tell you that you can lower your risk for diabetes by changing your lifestyle habits? If so, he’s definitely looking out for you. New studies indicate that certain simple carbohydrates are a principal driver of Type 2 Diabetes Mellitus which indicate that diet changes are necessary.

With proper diet, you can halt your chances of becoming diabetic and even reverse a pre-diabetic or diabetic prognosis. According to a report published in the Mayo Clinic Proceedings this year, the most important remedy for diabetes is altering diet and ridding unnatural or added fructose.[1]

Why Added Fructose is More Dangerous than Other Sugars

While all added sugars make their contributions towards diabetes and other illnesses, several clinical trials have shown that added fructose is the most dangerous as it is metabolized in the body differently.[2] Data suggests that consequences of added fructose contribute to insulin resistance and overall metabolic problems, including heart disease.[3]

To prevent and remedy a pre-diabetic or diabetic condition, the best solution is to stick to natural whole foods. The Mayo Clinic experts state that by reducing the intake of added sugars, you can reduce “diabetes-related morbidity and premature mortality.”

If you have a sweet tooth, have fruit rather than pre-packaged foods that contain artificial sugars and high fructose corn syrup. Fruits contain natural fructose which is not the same as added fructose. Trilogy Medical Centers for Integrative Medicine also recommends eating cold-water fish at least three times per week to off-set the effects of fructose. Cold-water fish include salmon, tuna, mackerel, herring, sardines, and anchovies. If you don’t like fish, an Omega-3 fish oil supplement is a great substitute.

Omega-3 May Reverse Negative Effects of High Fructose Diets

Bottled SodasA 2015 study published in Marine Drugs proposed the benefits of Omega-3 fatty acids on high fructose diets. The study examined the benefits of different amounts of fish oil on fat metabolism and insulin resistance in animals fed high fructose diets. The negative effects from the high fructose diets were reversed in the animals that received the higher levels of fish oil.[4]

Another study in Nutrients suggests that fish oil supplementation maintains proper insulin signaling in the brain. Researchers stress that an adequate levels of Omega-3 fatty acids in the diet can help the body cope with the metabolic challenges of a high fructose diet.[5]


To prevent or reverse pre-diabetes or Type 2 Diabetes Mellitus, reduce your intake of added fructose found in pre-packaged foods like cereals, desserts, and soft drinks. Include a natural whole foods diet. For your sweet tooth, opt for fresh fruit. Eat plenty of cold-water fish or take a quality Omega-3 fish oil supplement to offset the effects of added sugars and fructose. Simple dietary changes can make a huge difference in your symptoms and the way you feel.

[1] DiNicolantonio, J., O’Keefe, J. & Lucan, S. (2015, March). A Principal Driver of Type 2 Diabetes Mellitus and Its Consequences. Mayo Clinic Proceedings, 90(3), 372-381. doi: 10.1016/j.mayocp2014.12.019.

[2] Tappy, L. & Le, K. (2010, January). Metabolic Effects of Fructose and the Worldwide Increase in Obesity. Physiological Reviews, 90(1), 23-46. doi: 10.1152/phyrev.00019.2009.

[3] Saygin, M., Asci, H. & Cankara, F., et al. (2015, March 29). The Impact of High Fructose on Cardiovascular System: Role of a-Lipoic Acid. Human & Experimental Toxicology. doi: 10.1177/0960327115579431.

[4] Salim de Castro, G., Deminice, R. & Cordero Simoes-Ambrosio, L., et al. (2015, April 1). Dietary Docosahexaenoic Acid and Eicosapentaenoic Acid Influence Liver Triacylglycerol and Insulin Resistance in Rats Fed a High-Fructose Diet. Marine Drugs, 13(4), 1864-1881. doi: 10.3390/mc13041864.

[5] Simopoulos, A. (2013, August). Dietary Omega-3 Fatty Acid Deficiency and High Fructose Intake in the Development of Metabolic Syndrome Brain, Metabolic Abnormalities, and Non-Alcoholic Fatty Liver Disease. Nutrients, 5(8), 2901-2923.