Fructose is a common carbohydrate found in a variety of foods, ranging from natural fruits to processed desserts. Crystalline fructose is often confused with high-fructose corn syrup, giving this natural substance a harmful reputation. While sweeter than many other natural sugars, a controlled diet containing fructose may offer important health benefits for diabetics and the overweight, according to the Calorie Control Council.
Description
Fructose is a simple sugar, or monosaccharide, because its molecular structure is comprised of one sugar unit. Although fructose is a natural component of many foods, it is also added to some foods as a nutritive sweetener. Similar to other carbohydrates, pure fructose is converted to glucose and stored in the body for energy. When fructose combines with other sugars, such as glucose, more complex molecules form and interact differently with the body.
Natural Sources
Fructose contributes to the sweet taste found in many fruits, fruit juices and vegetables, including apples, pears, bananas, corn and sweet potatoes. Honey and cane sugar are also natural sources of fructose. Pure fructose is approximately 1.2 times sweeter than table sugar, according to the American Dietetic Association, so smaller quantities of fructose are needed to achieve an appealing flavor. When fruits and vegetables are consumed in moderation, the lower sugar content in these products contributes to a smaller calorie intake.
Other Sugars
Fructose is present in other sugar units, such as high-fructose corn syrup and sucrose, or table sugar. In both cases, fructose combines with glucose to form the new compound, but in differing amounts. Unlike pure fructose, high-fructose corn syrup causes significant fluctuations in the body's blood sugar levels, which can trigger overeating. The increased incorporation of high-fructose corn syrup into the modern diet, coupled with its high sugar content has led many health experts to believe that HFCS intake should be regulated by the FDA to prevent obesity.
Processed Foods
Fructose is prevalent in many low-calorie and high-calorie processed foods, such as carbonated water, soft drinks, baked goods, ice cream, yogurt, energy drinks and candy. While some of these foods have only a few added sugars, others are packed with multiple sugars that exceed the body's necessary calorie intake or contain no nutritional value. Fructose added to refined foods is not inherently unhealthy, but total consumption of added sugars should be less than 25 percent of your diet to avoid the loss of essential nutrients, a study by the National Academy of Sciences' Institute of Medicine suggests.
Considerations
Concerns about obesity and the overuse of sweeteners in foods have literally put fructose under the microscope. However, fructose is known to have a low glycemic load, meaning that it does not cause rapid increases and decreases in blood sugar levels. Research suggests that foods with a low glycemic load release glucose into the bloodstream at a steadier pace, making them beneficial to diabetics.
