More often than not, fructose and hydrogenated oil appear together in the ingredients list of processed, store-bought foods. If you are diabetic, have a fructose intolerance or simply need to watch your weight, limiting your intake of foods containing fructose may be necessary. If you are concerned about your overall health or have a heart condition, avoiding hydrogenated oils is also a good idea. Hydrogenated oils create what are known as trans fats. According to the American Heart Association, consuming trans fats raises bad LDL cholesterol levels in the blood.
Beverages With Fructose
According to Self Nutrition Data, carbonated beverages top the list in the amount of fructose they contain. Whether caffeinated or not, dark sodas contain a whopping 29,760 milligrams per 200 calorie serving. Clear sodas contain slightly less fructose at 28,634 mg. Fruit juices are also high in fructose as it is found naturally in all fruits. Apple juice has 29,416 mg of fructose per serving and grape juice contains 24,527 mg. Other fructose-containing beverages include Gatorade and dessert wines.
Fruits and Vegetables With Fructose
Canned applesauce and pears top the list in fructose content of fruits, with around 28,000 mg. Apples, pomegranate and watermelon all contain a high amount of fructose. Tomatoes and tomato products such as ketchup contain 15 to 19,000 mg of fructose per serving. Other vegetables with fructose include peppers, cucumbers and pickles, as well as cabbage and squash.
Additional Fructose Foods
It seems that fructose can be found in every food group as well as in processed foods. Meats containing fructose include pork, poultry, lamb and processed fish such as fish sticks. Italian salad dressing contains 23,790 mg of fructose. Rice, nuts and chocolate all have fructose. Although in a relatively lower amount, fructose can also be found in eggs and cheese.
Adding hydrogen to vegetable oil creates a hydrogenated oil, or unhealthy trans fat. Manufacturers often add hydrogenated oil to processed foods to increase their shelf life. In order to identify if a food has been manufactured with hydrogenated oil, refer to the nutrition label. In addition to it being listed as an ingredient, hydrogenated oils are listed as trans fat content on the label. As hydrogenated oils are chemically manufactured, they are not found naturally in any fruit, vegetable or meat.
Common Foods With Hydrogenated Oil
The University of Pennsylvania article “Top 10 Foods to Beware: The Top 10 Trans Fat Foods” gives information on which foods contain the highest amount of hydrogenated oils/trans fats. Topping the list with the highest amount is shortening with 4.2 g of trans fats, or hydrogenated oil, followed by margarine, with 2.8 g per tbsp. In contrast, butter has a mere 0.3 g per serving.
Packaged foods such as baking mixes and ramen noodles often contain high levels of hydrogenated oils. Fast foods are commonly fried in partially hydrogenated oils. Pies, cookies and cakes most often contain hydrogenated oil. One donut contains about 5 g in each one. How much is too much? According to the American Heart Association, if you follow a 2,000 calorie diet, you should consume no more than 2 g of trans fats per day.