Evidence-Based, Simplified Nutrition and Lifestyle Strategies


Debunking Pro-Fructose Papers

Debunking Pro-Fructose Papers

Sent by JUDY CHO | February 19, 2022


My oldest son attends a non-traditional part-time school. This week he had no class and so we had a lot of fun playing with legos, bandaging outdoor scrapes, and doing his favorite workbooks.


We try to balance screen time for our children as we know it’s here to stay but we also want them to play outside and use those minds for creativity. Lately, they make every single stick and stone a weapon… I’m not sure how I feel about it.


My youngest was hit hard in the face with a ball and my oldest scraped his arm on his scooter. While those moments become small scars, they’re incredible outdoor memories that I’m grateful they get to experience.


STUDY OF THE WEEK — Counter Fructose Studies

This week, I was sent several fructose studies that other pro-fructose advocates in the space have shared. One discussion paper is very long and I’d like to break it down in a longer article but for the others, I can share some context here.



This paper challenges the ideas against fructose. The paper argues that fructose consumption has not increased since the yesteryears and that fructose may not be the problem. The paper also states that fructose isn’t ever found without glucose and so studies that isolate fructose aren’t real-life scenarios.


Dr. Richard Johnson and other researchers have done studies isolating the different forms of sugars and also many studies in natural food forms.


Here are some thoughts from the Conclusion:


“…fructose is safe at typical intake levels but can produce adverse metabolic effects when abused — as is true of most nutrients. It turns out that the largest abusers of fructose are not American consumers, but research scientists…


Humans consume fructose with lots and lots of glucose; >5 times as much glucose as fructose…


(There is a lot of subjectivity written in this paper, calling research scientists abusers is a bit much and why the reiteration of the word, lots?)


Evidence is presented in this review that fructose has not disproportionately increased in the human diet (in fact, it has increased very little in the past 90 y) and that cause-and-effect evidence of adverse effects is lacking at typical human exposure levels and patterns. The fructose hypothesis must be continually challenged for human relevance…


Is it time for granting agencies and journal editors to require more physiologically relevant experimental designs and clinically important outcomes for fructose research? I think it is.”


There is a lot of subjectivity in the paper and passive blame toward glucose. Dr. Richard Johnson and researchers have found that glucose and fructose can convert to one another via the polyol pathway. So does it even matter?


Our bodies have these pathways so when there’s too little or too much of something, our body has ways to protect itself.


But here’s the biggest kicker…



This paper was presented at a symposium sponsored by the Corn Refiners Association and the main author is compensated and a consultant and advisor to the food and beverage industry in the area of nutritive sweeteners.


I’ll use the author’s words, is this paper abusive against fructose and could there be lots and lots of conflicting interests? I think it is…


This paper should not have been shared as evidence-based research.




This was another paper shared by the pro-fructose advocate. I’ll let you see if you can figure out the issues. Let me give you a hint with a closer, highlighted look.


We really need to do better.


The other long fructose perspective does not deny that fructose is harmful. They essentially argue that the dose makes the poison. But for every single person, that dose will differ.


We cannot share studies where we agree with the author’s hesitation with fructose but do not necessarily agree with the author’s alternative suggestions. This author defines risky behavior as consuming saturated fats. The author mentions other metabolic disorder drivers (other than fructose) such as excess calories, diets rich in saturated fats and/or low physical movement.


So if risky behavior is eating a diet rich in saturated fats and fructose, are we agreeing that fructose (fruit/honey) isn’t ideal on a meat-based diet?


Below is part of the conclusion.


We really need to dive into studies that are used to make a strong stance, especially ones that scare the community.


We don’t need carbs for optimal health.









My full story is written in this blog post. It’s a very raw and vulnerable share.

— — — —

I shared this post 3 years ago today. Kevin has been my rock for the last 10 years and I would never have healed without his support.

💙And while I’ve healed so much, he is still my rock by supporting so much of the behind-the-scenes for NwJ.

🥩We’ve both grown from healing and serving, and we’re grateful our boys can grow up with these values.

🌟Healing is possible. My story is pretty extreme and yet I have healed with my faith and meat-only nutrition.

— -

Reposted • @nutritionwithjudy 👨🏻My husband knows me best. Best valentine’s day gift ever!

🙇🏻‍♀️To be honest, Valentine’s was hard for my husband (and me). Because I had my days of disordered eating, he was afraid of getting me chocolate or other sweets — he just didn’t know what would set me off.

We both aren’t big on flowers but that’s what he’d resort to every year.

🥩This year, he was overly ecstatic seeing this meat-heart. As soon as he saw it, he knew he’d win “best husband of the year.” ♥️ #meatheals and I’m so very grateful.

✨If you struggle, there are resources out there to heal. It takes patience, a great amount of self-love and having trust in the process. Some days will be harder than others but no matter what, put in the hard work and keep moving forward.

💡My biggest advice is to nourish your body with nutrient-dense foods, so any disordered eating will be more mental than physical. (Sometimes our bodies are begging for nutrients and it may come out as a binge). And most of all, find your WHY and take it one day at a time.

❓My why is my family. My loving husband and my 2 boys. My why is always ✝️ and a big reason I want to give back ♥️.

Happy Valentine’s, dear friends! ♥️🥩♥️🥩


CATG PODCAST: Troubleshooting Diets

In this week’s Cutting Against the Grain episode, Laura and I talk about troubleshooting inconsistent poops, being bored of meat, snacking and low energy. We also answered your Q&As! Make sure to leave any questions on Apple podcasts as we make sure to answer every single one!

  • Regulating stools: loose stools vs constipation
  • How often should you go
  • Why laxatives aren’t ideal
  • When people are bored of meat
  • Snacking
  • Kids and meat-based
  • Variety on carnivore and carnivore recipes
  • Intermittent fasting
  • Low energy
  • Rendered fat
  • Glucose and ketones on meat-only
  • What is good sleep
  • CGMs for sleep
  • Laura’s story of the week
  • CATG’s Community Q&A


Listen Now!




I’m excited to share that I’ll be speaking at KetoCon Austin this summer, July 8–10th.


KetoCon is an annual event in Austin, TX. It’s the largest event in the U.S. focused solely on the science and stories of living a ketogenic diet and lifestyle.


As part of the conference, there are over fifty speakers that include medical professionals, researchers, bloggers, tech gurus, and fitness experts and over 250 vendors that share products and services that help your ketogenic lifestyle.


I’m excited to share that Ketocon has given our podcast listeners a discount!


Use the discount code: NWJ10 at checkout and receive a 10% discount code on the 3-Day General Admission pass.


With your 3 day pass, you will be moved with incredibly inspiring stories, new friendships and keto cooking demos. There are even learning opportunities for entrepreneurs and coaches.


It’s an incredible experience you don’t want to miss. I hope to see you there!


Make sure to get your discounted tickets before the sale ends! And don’t forget to use code NWJ10 for 10% off your tickets!


Get Tickets!


NwJ PODCAST: Why Salt can Make you Fat and Have High Blood Pressure — Dr. Richard Johnson


In part two of our interview, we talk about the role of salt and blood pressure. I realize that the title is a bit clickbait-y. In the context of a meat-based diet, salt is not an issue. if you listen to the entire interview, a meat-based diet with salt is normal, especially since our insulin levels are lower and we retain less water.


I am completely guilty of this too but we really need to stop reading only headlines!


Now if you eat fructose, purines, and then add salt with limited water, yes, the salt can be an issue.


We discuss the following:

  • Hadza group
  • Intracellular vs serum uric acid
  • Dehydration makes you fat
  • Salt and Obesity (Vasopressin and Copeptin)
  • How much water to drink
  • Kidney blood markers on Carnivore (no fructose)
  • Gout flares: Can sudden increases and decreases of purines, fructose and alcohol cause a flare?
  • Low creatinine and hypothyroid
  • When meat-only diets should be carefully monitored
  • Salt, blood pressure and weight gain
  • Blood pressure and kidney inflammation (fructose, uric acid and salt)
  • Risks of low blood pressure and ideal ranges
  • Other reasons for high blood pressure
  • Tips to reduce uric acid and dietary recommendations


You can listen here and watch here.


Watch Now!



Dr. Richard Johnson approved my meat-based uric acid process flow, so here’s the updated version. I interviewed Dr. Paul Mason this week and we briefly talked about uric acid levels with being fat adapted.


Dr. Mason mentioned that uric acid levels may be out of balance for about 4 months while getting fat-adapted.


So you can really examine this decision tree 4 months into a meat-based diet or follow Dr. Johnson’s advice that ketogenic or not, UA markers above 8–9.0 mg/dL should be cautioned.


Dr. Johnson’s reasoning is that uric acid numbers above 9.0 mg/dL can cause crystallization at sites like blood vessels.


I wish there was a simple answer but we should know by now that optimal health is so nuanced. There are so many ways to do a simple carnivore diet. I hope that I give you as much information you need to make the best decision for you.


I will never be the advocate that says everyone must do X and Y. Working with clients, I know there is always someone where X and Y don’t work.


There is someone that organ meat liver will help. There is someone that iodine won’t make them feel well. Working with clients has provided me with this humility. The more clients I work with, the more I realize the science is never settled… at least not for every single individual.



You can get the full decision tree as a PDF.


There are other free resources you can grab:


As my nutritionists fully come on board, we will be providing a lot more content. I need to keep my head down and not get distracted at debunking things. We will be releasing a gut health article and SIBO article soon.


Make sure to share this newsletter with your friends and loved ones as all freebies, goodies, and evidence-based research is shared here first (if not only here).


Thank you for being part of this community. ♥️



with ♥️ and hope for healing,





While I am a nutritional therapy practitioner and provide nutritional support, I am not providing medical advice. Any information provided in regards to nutritional therapy should not be considered medical advice or treatment. Always consult your primary care physician or medical team.