Fructose is a type of sugar found in a wide variety of natural and processed foods. Knowing what foods contain high levels of fructose is important if you are trying to monitor or regulate your sugar intake. Some people also suffer from a problem known as fructose malabsorption, whereby they have trouble processing fructose. High fructose corn syrup, or HFCS, is used as a sweetener in many processed foods. Despite its name, HFCS generally contains as much glucose as it does fructose. However, you should still check foods for high levels of HFCS when monitoring your fructose intake.
Soft Drinks
Carbonated beverages account for the top three food products in the Self Nutrition Data website's list of foods high in fructose. Cola and lemon-lime soda were the products found to contain the most fructose per 200-calorie serving. Ginger ale, Powerade and Sprite also appear in the top 50. In a 2008 study led by Miriam B. Vos of Emory University, Atlanta, sugar-sweetened beverages were found to be the greatest contributors of fructose among children and adults in the U.S.
Honey
Honey is naturally high in fructose. According to the University of Virginia Health System website, the amount of fructose found in 2 oz. of honey is the same as that found in one can of soda.
Bakery Products
Bakery products such as cakes, donuts and other sweet pastries contain high levels of fructose. High fructose corn syrup is added to some bakery products, some of which may therefore have surprisingly high levels of fructose. High fructose corn syrup is sometimes added to bread and bagels to obtain an appealing brown color and a soft texture.
Cereal
Popular breakfast cereals can contain a large amount of fructose. This is not always immediately evident when looking at the packaging. Some cereals that claim to be healthy and whole grain are in fact loaded with sugar, says the Harvard School of Public Health. These sugars are listed separately, making the total sugar content unclear. Fructose levels can be significant when all of the individual sweeteners, such as sugar, honey, high fructose corn syrup and other syrups, are combined.
Fresh Fruit and Fruit Products
Fructose is found naturally in fruits and berries. Prunes, pears, cherries, peaches, apples, plums, grapes and dates are all high in fructose, says the University of Virginia Health System website. These fruits should be avoided if you have any type of intolerance to fructose, but otherwise they are extremely healthy. The same is true for dried fruits. Fruit juices such as apple and pear juice are also high in fructose. Fruit juices often have added sweeteners that increase fructose levels, so always check the label. Also, treat jams, jellies and canned fruits with caution if you are trying to avoid high levels of fructose.
References
- Self Nutrition Data: Foods Highest in Fructose
- The Medscape Journal of Medicine: Dietary Fructose Consumption Among US Children and Adults: The Third National Health and Nutrition Examination Survey
- University of Virginia Health System: Low Fructose Diet
- Harvard School of Public Health: Finding Sugar in Cereals Takes Detective Work
- Calorie Control Council: Fructose
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