-Note that this condition often coincides with/stems from/causes digestive issues like IBS/Leaky gut and celiac and such. Be sure to consider and address those issues. Good Things for digestion: http://www.acne.org/...dpost&p=2574119
Not listed in order of importance:
Fructose is primarily processed in the liver and the ability is affected by the circadian cycle and various nutrients involved in liver function and the making of the neurotransmitters that govern the circadian cycle.
Natural circadian cycle with the consumption of nutrients needed to make seratonin early in the day, then plenty of bright light during the day, limiting artificial (esp blue spectum) light in evening to start the conversion of seratonin to melatonin for sleep. And no light during sleep which should include the hours between 10-11pm to 4-5 am. Exercise also boosts seratonin production.
-Effects of dim or bright-light exposure during the daytime on human gastrointestinal activity. http://www.ncbi.nlm....pubmed/12638695
-Effect of evening exposure to dim or bright light on the digestion of carbohydrate in the supper meal http://www.ncbi.nlm....pubmed/14535358
-Effects of dim or bright-light exposure during the daytime on human gastrointestinal activity. http://www.ncbi.nlm....pubmed/12638695 'These results support our hypothesis and indicate that dim-light exposure during the daytime suppresses the digestion of the evening meal, resulting in malabsorption of dietary carbohydrates in it.' http://www.ncbi.nlm....pubmed/11336160
-Fructose malabsorption is associated with decreased plasma tryptophan. http://www.ncbi.nlm....pubmed/11336160
Avoid blue spectrum light sources at night. LEDs, PC displays, TV, etc. There's a software called Flux that adjusts the spectrum of your computer towards the red automatically every evening.
Nutrients for the seratonin/melatonin cycle:
Nutrient precursors to seratonin: methionine, folate, B12, B6, TMG (betaine) and zinc, and maybe some calcium and magnesium. And of course, amino acid tryptophan. (However, there is research that you want foods with a good ratio of tryptophan to other amino acids. See below for more info.)
Tryptophan is also converted to niacin (B3). If you have a niacin deficiency, all the tryptophan you consume will be used to make niacin.
Nutrients that benefit liver function, because fructose is metabolized by the liver. Sulfur containing aminos such as Methionine/cysteine and the nutrients the body makes from them: Taurine, GLUTATHIONE. Other sulfur phyto(plant)chemicals: indole-3-carbinole (I3C) and sulforaphane. CALCIUM D-GLUCARATE, LIPOIC ACID, QUERCETIN, Molybdenum, Glutamine. Milk Thistle, BETAINE. ---Basically, eat your greens, brassica veggies, onions, garlic, apples, etc. Animal proteins are also high in sulfur- eggs, chicken, fish, dairy...
Some people don't make as much Taurine as they need and may benefit from supplementing, especially if they break out from fruit/fructose. Or maybe they just need to consume the nutrients needed to produce taurine: methionine and cysteine (from sulfur containing veggies and animal protein) with Vitamin B-6 a key cofactor in this process. As is molybdenum, a mineral you only need in trace amounts but is essential in the catabolism of proteins - the breakdown of protein into amino acids to be used to make new proteins which is how the body uses protein. (okay, I can't find them now, but I know back during the big taurine fad, there were studies and articles linking taurine to fructose metabolism)
Also, avoid excessive amounts of fructose and glucose, such as that in High Fructose Corn Syrup in processed foods and drinks and large/large amounts of fruits with a poor ratio of fructose to glucose. List of fruits and the types/amounts of each sugar: http://www.nal.usda....ther/herr48.pdf Fruits begin on page 7. Table sugar, sucrose, is half fructose. Honey is also half fructose. Agave Nectar is almost entirely fructose. Nutritiondata.com list of foods highest in Fructose: http://nutritiondata...0000000000.html
-Avoid pure fructose sweeteners such as Agave nectar. They are not healthier and despite not elevating blood sugar, cause even higher insulin spikes. Pure fructose is used to induce insulin resistance in lab rats.
Nutrients/Things that help sleep:
Melatonin (help your body make it as explained above), magnesium, Omega 3 EFAs, DHEA (made by healthy adrenal glands), Camomile Tea, green tea (but only early in the day). Vitamin D regulates the melatonin cycle ...
Avoid Progestin - synthetic progesterone in birth control pills.
- Manage Stress, Sleep, exercise, get/give hugs, sex. Good Things/Nutrients for Mood
-Intestinal mucosa - take steps to heal
Also the wikipedia page on the subject says to avoid/limit some other sweeteners:
- Foods and beverages containing greater than 0.5g fructose in excess of glucose per 100g and greater than 0.2g of fructans per serving should be avoided. Foods with >3g of fructose per serving are termed a ‘high fructose load’ and possibly at risk of inducing symptoms. However, the concept of a ‘high fructose load’ has not been evaluated in terms of its importance in the success of the diet.
- Foods with high fructose-to-glucose ratio. Glucose enhances absorption of fructose, so fructose from foods with fructose-to-glucose ratio 1, like apples and pears, is often problematic regardless of total amount of fructose in the food.
- Foods rich in fructans and other Fermentable Oligo-, Di- and Mono-saccharides and Polyols (FODMAPs), including artichokes, asparagus, leeks, onions , and wheat-containing products, including most beers, breads, cakes, biscuits, breakfast cereals, pies, pastas, pizzas, and some noodles.
- Foods containing sorbitol, present in some diet drinks and foods, and occurring naturally in some stone fruits, or xylitol, present in some berries, and otherpolyols (sugar alcohols), such as erythritol, mannitol, and other ingredients that end with -tol, commonly added as artificial sweeteners in commercial food
Edited by alternativista, 27 February 2012 - 10:20 AM.