Fructose is a form of sugar that occurs naturally in fruits, vegetables and honey. Much has been published regarding the potential health dangers associated with the use of high fructose corn syrup in many products we consume daily. However, pure, natural fructose has a lower glycemic index score than glucose or sucrose. Lower glycemic index foods result in more regulated insulin levels the bloodstream, making fructose a healthier choice for individuals with diabetes than glucose or sucrose.
Agave
Agave is the food with the richest concentration of fructose. The fructose concentration of agave is 42.83 g per 100 g. Agave is native to the southwestern part of the U.S. and Mexico. According to International Organics, it is becoming the sweetener of choice because it is a healthier alternative to sugar and artificial sweeteners because of its high fructose content and low glycemic index score. In addition, agave is rich in a fructose polymer called fructans. Fructans are commonly found in vegetables such as asparagus and artichokes. Consumption of fructans can inhibit the absorption of fat and cholesterol in the intestines, which may promote weight loss.
Honey
Honey is another food source that is extremely rich in fructose. The fructose concentration of honey is 40.94 g per 100 g of honey. A study performed by researchers at the University of Zagreb in Croatia and published in the Journal of the Science of Food and Agriculture suggests the consumption of honey may have cancer-prevention properties. The study revealed that honey inhibited the metastases of mammary carcinoma cells.
Dates
Dates have a high concentration of fructose. The fructose concentration of dates is 31.95 g per 100 g. According to Fruits-Fruits.com, dates are also an extremely good dietary source of B vitamins, fiber, potassium, calcium and iron. These vitamins and minerals allow the consumption of dates to promote several health benefits. For example, the presence of B vitamins promotes increased metabolism and boosts immunity. The fiber content contributes to healthy digestive function. The presence of potassium assists in regulating blood pressure.
Raisins
Another food with a significant fructose concentration is raisins. Raisins have a fructose concentration of 29.68 g per 100 g. According to Ayushveda.com, raisins are a very good dietary source of antioxidants that rid your body of free radicals that cause cell damage. The antioxidants in raisins may offer protection against some forms of cancer by ridding your blood of potentially dangerous toxins. In addition, raisins are a very good dietary source of calcium, which is beneficial for maintenance of bone strength and slowing the progression of osteoporosis.
References
- Food Info.us: Best Sources of Fructose
- Fructose.org: Fructose Information Center
- Ayushveda.com: Benefits of Raisins
- International Organics: Origins of Agave
- Fruit Facts-Fruit Nutrition.com: Fruit Facts-Dates Health Benefits-Dates Nutritional Values
- Journal of the Science of Food and Agriculture: Honey-Bee Products in Prevention and/or Therapy of Murine Transplantable Tumours
Member Comments