Fructose, also known as fruit sugar, is a simple sugar that naturally occurs in many foods. Fructose may also be added to foods as a sweetener in the form of high fructose corn syrup, a processed sweetener, and as a related compound called sorbitol, a sugar alcohol. Some people wish to limit their consumption of fructose due to malabsorption problems or its possible implication in the development of insulin resistance and weight gain.
Why Limit Fructose
According to authors Jacqueline Barret and Peter Gibson in the August 2007 edition of Practical Gastroenterology, fructose is one of several carbohydrates that may be poorly absorbed in the diet. This may result in a host of gastrointestinal symptoms including bloating, gas, cramps and diarrhea, especially when large amounts of fructose are ingested. Excessive consumption of fructose may also lead to obesity as reported in the November 2002 edition of the American Journal of Clinical Nutrition. Fructose does not stimulate the production of appetite hormones that produce satiety, as other sugars do, which may ultimately make people eat more.
Foods Naturally High in Fructose
Foods that are naturally high in fructose include many fruits and juices. Nutritiondata.com states that apples and pears are among the highest sources. A fresh medium apple contains 10,738 mg of fructose, a cup of applesauce has 14,349 mg, and a fresh medium pear, 11,091 mg. Dried fruits are another top source, with a small, 1.5-ounce box of raisins containing 12,761 mg of fructose, and 3 dried figs with 5,676 mg. One tablespoon of honey contains about 8,600 mg.
High Fructose Corn Syrup
High fructose corn syrup is a processed sweetener that is ubiquitous in the American diet. HFCS is similar to table sugar, containing 55 percent fructose and 45 percent glucose. HFCS is found in soda, fruit drinks, syrups, ketchup, barbecue sauces, salad dressings, jellies, pickles, breads and many other foods. One 12-ounce can of caffeinated soda contains 22,449 mg of fructose from added HFCS, and one small sweet gherkin pickle contains 1,321 mg. Two tablespoons of fat free salad dressing may contain 1,566 mg, and one tablespoon of ketchup, 1,393 mg.
Sorbitol
Sorbitol is the most popular of the sugar alcohols, or polyols, used as artificial sweeteners because they are lower in calories than table sugar and metabolized more slowly. According to the Mayo Clinic, sorbitol is converted to fructose during normal digestion. Sorbitol is found in sugar-free chewing gum, hard candy and mints. Sorbitol is also found in foods marketed as diabetic-friendly, as well as some toothpastes and liquid cough medications.
Other Sources
Stone fruits such as peaches, nectarines, cherries, plums and apricots contain significant amounts of fructose, as do watermelon, grapes and mangoes. Nutritiondata.com says that one cup of raisin bran cereal may contain 9,104 mg of fructose, and one cup of fresh blueberries 7,355. One cup of fresh red or green grapes has 12,276 mg, and one cup of diced watermelon 5,106 mg. One tablespoon of balsamic vinegar contains 1,181 mg of fructose while one cup of tomato juice, 3,742 mg. People who wish to limit fructose can safely eat most vegetables, protein foods, fats and dairy.
References
- Self Nutrition Data: Foods Highest in Fructose
- Fructose Intolerance: Which Foods Should I Avoid
- University of Virginia Health System: Low Fructose Diet
- American Journal of Clinical Nutrition; Fructose, Weight Gain, and the Insulin Resistance Syndrome; Sharon Elliot, Nancy Keim, Judith Stern, Karen Teff and Peter Havel; November 2002
- Practical Gastroenterology; Clinical Ramifications of Malabsorption of Fructose; Jacqueline Barrett and Peter Gibson; August 2007
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