Fructose is nature’s way of getting the sweet tooth out of all of us. It is a form of monosaccharide – a simple sugar that is commonly found in most fruits, vegetables and honey. Foods high in fructose are naturally sweet and fructose in its pure form is recommended for people who needs a quick sugar fix but are diabetic or want to lose weight. Unlike other forms of sugar, this has lower glycemic index and wouldn’t cause a tremendous fluctuation in the blood sugar level because it is initially processed in the liver. This should not be confused with High Fructose Corn Syrup (HFCS), which is a manufactured sweetener that is mainly composed of glucose.
Bananas are known to be a good source of carbohydrate and this fruit also has high levels of fructose. They are usually sweet and used as added flavor to oatmeal and other desserts. A medium sized banana contains 5.72 grams of fructose and can supply you instant energy when you need it.
Apples are fruits that are high in natural sugar and can be easily digested. These fruits contain high level of fructose, which covers 57% of its total sugar content. For every 100 grams of apples, 6 grams of fructose is present. Apples are allowed as snacks for diabetic patients because they have less impact on blood glucose levels as long as eaten in moderation.
The sweetness of pears can be attributed to their high fructose content. A medium sized pear contains 11.8 grams of fructose, which can trigger the symptoms of fructose malabsorption. It is a condition wherein people experiences irritable bowel syndrome when they ingest foods with high fructose content. Diabetes patients can also have a pear for snack as long as it is taken in moderation.
Grapes contain 25 grams of fructose per cup, which makes them one of the best sources of fructose for the body. This is one of the sweetest fruits that just 1 cup serving can drastically increase blood sugar. A cup of red or green grapes is composed of 16 grams fructose so it is really recommended that this should be consumed in proper amounts especially for those people who are cutting down on sugar.
Berries are mainly composed of fructose and commonly used as additional flavor to oatmeal, smoothies and pastries. Berries are also renowned sources of antioxidants. Among the different kinds of berries, blackberries have the highest fructose content which is 22 grams per cup. The other berries contain 14 grams, 6 grams and 8 grams of fructose per cup for blueberries, raspberries and strawberries, respectively.
6. Dried Fruits
Dried fruits are a common and convenient to-go healthy snack options for people who are conscious about their weight, but they contain a high level of fructose. When water is removed from the fruits, the nutrients and natural fructose content become concentrated. This is mainly composed of dates, raisins, cranberries and prunes. For every 100 grams of dried fruits consumed, you get 30 grams of fructose. If eaten individually, ½ cup serving of dates contains 55 grams of fructose and if raisins, cranberries and prunes are eaten in the same amount, they will yield 42 grams, 40 grams and 30 grams respectively.
This fruit is known for its high Vitamin C, calcium and fiber content but it is also one of the fruits that contain a high level of fructose. Pineapples, if eaten everyday can provide you 7% of the recommended daily sugar intake. A cup of pineapple has approximately 15 grams of fructose.
Vegetables are not commonly a source of fructose but artichokes have the potential to produce sugar among the other vegetables. People with fructose malabsorption condition should not add artichoke to their diet for it might boost sugar level. It is also studied that artichoke tubers, which contain inulin, can produce high quality fructose syrup.
Known as one of the sweetest tropical fruits, mangoes are known to have the highest fructose content. A medium sized mango contains 30 grams of fructose. This fruit can be a part of a healthy diet because it contains various vitamins, minerals and most especially dietary fiber. The fructose in mangoes can greatly help in increasing your energy needed for daily activities.
Watermelon is mostly composed of water and sugar, which makes it one of the best sources of fructose. It has a high glycemic index of 72, which means that it can immediately spike up blood sugar levels. Just a wedge of watermelon contains 18 grams of fructose so diabetic patients and people who cannot tolerate fructose should minimize the consumption of this fruit.
Something to Takeaway
Not all sugars are bad for our health. Fructose is one of these healthy sugars and it is nature’s way of making us enjoy the sweet things in life. Fructose is commonly found in fruits, which are essential in everyday living as source of vitamins, minerals and energy. Taking these in moderation is the key to enjoy its benefits. Unlike other carbs and sugars, fructose is processed in the liver so it is not easily converted to fat. Just be sure to choose natural source of fructose from these fruits and vegetables and not rely on synthetic high fructose corn syrup (HFCS) that isn’t healthy and commonly found on processed foods, beverages, pastries, sauces and salad dressings.