If you swap out regular sugar or glucose with fructose in your diet without changing how many calories you eat, you might lose a little bit of weight—about 3 pounds—over time.

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Pro

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Against

Evidence from Studies

Supporting (1)

44

Community contributions welcome

44

Chronic fructose substitution for glucose or sucrose in food or beverages has little effect on fasting blood glucose, insulin, or triglycerides: a systematic review and meta-analysis.

Systematic Review With Meta-Analysis

Human

2017 Aug

This study found that when people swapped sugar (like table sugar or glucose) for fructose in their food and drinks—without eating more calories—they lost about 1.4 kg on average. That’s exactly what the claim says, so the study supports it.

Contradicting (0)

0

Community contributions welcome

No contradicting evidence found

Gold Standard Evidence Needed

According to GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this specific claim, ordered from strongest to weakest evidence.

Source Study

Chronic fructose substitution for glucose or sucrose in food or beverages has little effect on fasting blood glucose, insulin, or triglycerides: a systematic review and meta-analysis.

Score: 44

DOI: 10.3945/ajcn.116.145169

Similar Assertions

If you swap out regular sugar or glucose in your food and drinks for fructose (a different kind of sugar) without changing how many calories you eat, it might slightly reduce your fasting blood sugar by a tiny bit — even if you have diabetes or not.

44

0

79%

If you swap out regular sugar or glucose for fructose in your diet without changing how many calories you eat, it might slightly reduce a type of fat in your blood called triglycerides — which could be a small good thing for your heart and liver.

44

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76%

If you swap out regular sugar or glucose for fructose in your diet but keep the same number of calories, your fasting insulin levels won’t change—whether or not you have diabetes.

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76%

If you eat a lot of fructose—like from sugary drinks—for just 9 days, even without gaining weight or eating more calories overall, your liver becomes less responsive to insulin, which means it keeps making sugar when it shouldn’t.

1

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71%