Fructose
Sugar known as 'fruit sugar' because it occurs naturally in fruits, veggies, honey
- Sweeter tasting than white sugar or sucrose
- Fructose from natural foods like fruit and honey part of a healthy diet
- Excessive amounts can lead to inflammation, insulin resistance
Health Benefits:
- source of energy for cells
- lower impact on blood sugar levels
- no essential nutrients
- harmful only in large amounts; hard to get excess from foods
Low intake of Fructose
Symptoms of low Fructose intake
- SIGNS OF FRUCTOSE INTOLERANCE:
- Bloating, Gas, Abdominal pain
- Chronic fatigue
- Diarrhea, Nausea, Vomiting
- Malabsorption of nutrients like iron
- Mood disorders, Depression
Causes of low Fructose intake
- CAUSES OF FRUCTOSE INTOLERANCE:
- Bad gut bacteria
- Refined, processed foods
- IBS
- Crohn's disease
- Colitis
- Celiac disease
Excess intake of Fructose
Symptoms of excess intake of Fructose
- LONG TERM HEALTH RISKS:
- Causes insulin resistance which can lead to obesity, type 2 diabetes
- Doesn't suppress appetite like glucose, May promote overeating
- Increased risk of heart disease
- Increased uric acid which leads to gout, high BP
- Increased VLDL cholesterol, Fatty liver
At risk for excess Fructose
- Added sugars found in HFCS, soda, candy, baked goods, processed foods
- Found naturally in fruit, honey
Fructose Content in Foods
Foods High in Fructose
| Food | Serving Size | Fructose |
|---|---|---|
| Agave syrup | 1 cup | 30.6 g |
| Cola, soft drink | 12 oz | 21.6 g |
| Grape juice | 1 cup | 18.6 g |
| Acai berry drink, fortified | 1 cup | 17.6 g |
| Pomegranate juice, bottled | 1 cup | 16 g |
| Apple juice | 1 cup | 14.2 g |
| Cranberry juice cocktail | 1 cup | 14 g |
| Pulled pork in BBQ sauce | 1 cup | 13.6 g |
| Plantains, sliced | 1 cup | 12.8 g |
| Fuji apples, Red delicious apples | 1 medium | 12.5 g |
| Cranberries, dried sweetened | 1 cup | 10.8 g |
| Golden seedless raisins | 1 oz | 9.9 g |
| Bartlett pears, sliced | 1 cup | 9.5 g |
| Pears, sliced | 1 cup | 9 g |
| Honey | 1 Tbsp | 8.6 g |
| Cherries, sweet | 1 cup | 8.4 g |
| Granny smith apples | 1 medium | 8.4 g |
| Green tea, sweetened | 1 cup | 8.4 g |
| Red anjou pears | 1 small | 8.2 g |
| Kiwi fruit, sliced | 1 cup | 7.9 g |
| Blueberries | 1 cup | 7.4 g |
| Strawberry yogurt, nonfat | 5 oz | 6.7 g |
| Grapefruit juice | 1 cup | 6.6 g |
| Orange juice, canned | 1 cup | 6.1 g |
| Banana | 1 medium | 5.7 g |
| Figs, dried | 3 figs | 5.5 g |
| Coconut water, ready to drink, unsweetened | 1 cup | 5.2 g |
| Honeydew melon, Watermelon, diced | 1 cup | 5.1 g |
| Greek strawberry yogurt, low fat | 5 oz | 5 g |
Foods Low in Fructose
| Food | Serving Size | Fructose |
|---|---|---|
| Buttermilk salad dressing, Ranch | 1 Tbsp | 0.1 g |
| Cashew nuts, oil roasted w/salt, whole | 1 cup | 0.1 g |
| Pistachio nuts | 1 oz | 0.1 g |
| Avocado | 1 avocado | 0.2 g |
| Wheat crackers, reduced fat | 1 oz | 0.2 g |
| Mayonnaise, light | 1 Tbsp | 0.2 g |
| Dill pickle, small | 1 spear | 0.2 g |
| Romaine lettuce, shredded | 1 cup | 0.4 g |
| Pita chips, salted | 1 oz | 0.4 g |
| Ham, cured, broiled | 1 cup | 0.5 g |
| Kale, chopped, cooked | 1 cup | 0.5 g |
| Baked potato w/skin | 1 medium | 0.6 g |
| Green peas, cooked | 1 cup | 0.7 g |
| Cauliflower, chopped 1/2" pieces | 1 cup | 1 g |
| Balsamic vinegar | 1 Tbsp | 1.2 g |
| Clementines | 1 fruit | 1.2 g |
| Cabbage, green, red, chopped | 1 cup | 1.3 g |
| Green tea, diet | 1 cup | 1.4 g |
| Ketchup | 1 Tbsp | 1.5 g |
| Barbecue sauce | 1 Tbsp | 2.4 g |
| Yellow sweet corn | 1 cup | 2.8 g |
| Raspberries | 1 cup | 2.9 g |
| Bagel | 1 medium | 3 g |
| Rose wine | 5 oz | 3.2 g |
| Greek strawberry yogurt, nonfat | 5.3 oz | 3.3 g |
| Vegetable juice, canned | 1 cup | 3.5 g |
| Blackberries, Pineapple chunks | 1 cup | 3.5 g |
| Prunes | 3 prunes | 3.7 g |
| Baked beans, canned | 1 cup | 4 g |
| Strawberries, sliced | 1 cup | 4.1 g |
References
Gearing, M. (2015). Natural and Added Sugars: Two Sides of the Same Coin. Harvard University/The Graduate School of Arts. http://sitn.hms.harvard.edu/flash/2015/natural-and-added-sugars-two-sides-of-the-same-coin/
Foods Highest in Fructose. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/fructose/all/highest/household/common+sr+fndds+branded/no
Table 1 Monosaccharide and net fructose content of common foods and ingredients. (2009). National Institutes of Health’s National Library of Medicine (NIH/NLM). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3471321/table/T1/?report=objectonly
Fructose (g). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1012
Zeratsky RD LD, K. (2022). Fructose intolerance: Which foods to avoid? Mayo Clinic. https://www.mayoclinic.org/fructose-intolerance/expert-answers/faq-20058097
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