Fructose is a simple sugar occurring naturally in some foods. A common sweetener and preservative known as high-fructose corn syrup is also called fructose, according to registered dietitian Heather Bauer, owner of Nu-Train, a nutrition counseling center in New York City. MayoClinic.com states that high-fructose corn syrup is made by changing the sugar in cornstarch to fructose. Both types of fructose exist in a variety of foods.
Honey
Honey, formed by the nectar of bees, is rich in natural fructose, according to Bauer. The American Dietetic Association, or ADA, says that honey also contains glucose, sucrose and other sugars. Honey is sweeter than white sugar, so you need to use less to sweeten foods, according to the ADA. MayoClinic.com says foods and drinks containing natural fructose may help the body burn alcohol faster, relieving the misery of a hangover.
Fruits
Fructose occurs naturally in fruits and fruit juices made from fruits. Fruits with abundant amounts of fructose include oranges, apples, cherries, blueberries, pears, peaches, apricots and plums, Bauer says.
Soda
Many soft drinks contain high-fructose corn syrup, according to MayoClinic.com. Besides colas, high-fructose corn syrup is used in lemon-lime soft drinks and fruit-flavored drinks, Bauer says. Since high-fructose corn syrup is cheaper than sugar and extends the shelf life of foods and beverages, it is popular with food manufacturers, according to MayoClinic.com.
Drinking beverages sweetened with high-fructose corn syrup may increase the risk for obesity, according to a study in the April 2004 issue of the "American Journal of Clinical Nutrition."
Packaged Snacks
Along with sodas, packaged snacks contain the highest levels of high-fructose corn syrups, according to Bauer. These snacks are often boxed or bagged. The ingredients lists for potato chips and other snack chips sold in stores usually include high fructose, Bauer says. If high-fructose corn syrup is listed in the first 10 ingredients, consider choosing a healthier snack, Bauer recommends.
Condiments
Bauer says high-fructose corn syrup is used in many popular condiments, including ketchup, mustards, sweet and sour sauce and barbeque sauce, as well as some salad dressings, jams and jellies. Special sauces that fast-food restaurants use also might have high-fructose corn syrup, Bauer adds.
References
- Heather Bauer; Registered Dietician and Owner of Nu-Train; New York City, NY
- University of Virgina Health System: Low Fructose Diet
- Mayo Clinic: High-fructose corn syrup: What are the concerns?
- American Dietetic Association: Is Honey More Nutritious than White Sugar?
- Mayo Clinic: Hangovers
