Where Is Fructose Found Naturally?

Fructose has been the center of controversy because of the obesity epidemic and the use of fructose in sweetened beverages. However, there is growing agreement among obesity experts that fructose does not promote obesity any more than other carbohydrates. Fructose occurs naturally in food and, since it is sweeter than table sugar, is used in many processed foods.

What is Fructose?

Fructose is a monosaccharide, the simplest sugar unit. It is the sweetest of all monosaccharides and is also known as levulose and fruit sugar. Fructose is linked with glucose, another simple sugar unit, to form sucrose, or table sugar, and honey.

Natural Fructose

Fructose can be found naturally in fruits and vegetables. Most fruits contain between 1 to 7 percent fructose, with some having greater concentrations. Vegetables are made up of about 3 percent fructose. Honey contains about 40 percent fructose. As fruits ripen, sucrose is broken down into glucose and fructose, giving the fruit a sweeter taste.

Crystalline Fructose

Crystalline fructose is obtained from processing corn and sugar and is used as a sweetener in foods and beverages. It is pure, 100 percent fructose in crystallized form. The advantages of using crystalline fructose are improved product texture, stability and taste, and it helps browning in baked goods.

High Fructose Corn Syrup

High fructose corn syrup is made from corn and contains equal parts glucose and fructose. Some nutrition experts see it as a clear indication of a highly processed foods, which tend to be lower in nutritive value. As with any food, moderation is the key with products containing high fructose corn syrup.

Is Fructose Dangerous?

The safety of fructose has been documented in scientific journals. Some scientists and nutrition experts believe fructose, particularly high fructose corn syrup, can lead to obesity and possibly cardiovascular disease. However, an expert panel of the International Life Sciences Institute found that "fructose is a valuable, traditional source of food energy" and there is no need to decrease use in the food supply.