Fructose is a simple sugar molecule found naturally in fruits and vegetables. True fructose exists in crystalline form, derived from either corn or sugar. High-fructose corn syrup, often mistaken as the same as fructose, is actually not pure fructose, but is a combination of fructose with glucose--another form of sugar. Manufacturers use fructose, a nutritive sweetener, in products because it contributes a small number of calories and provides 1.2 times the sweetness of table sugar, according to the American Dietetic Association. A variety of products contain fructose.
Beverages
The human body consists mainly of water. Because your body loses water through breathing, sweating and the elimination of waste, you must replenish it by drinking approximately 8 to 9 cups of fluids per day. Although water remains the best choice for rehydration, many other choices are available. Because fructose provides more sweetness in small amounts, it reduces the amount of added calories in sweetened beverages. Many sports and energy drinks contain fructose. In addition, carbonated beverages and flavored water drinks also contain fructose. Some types of chocolate milk also utilize fructose to add a sweet flavor to the drink.
Fruits
The U.S. Department of Agriculture recommends that adults consume 1.5 to 2 cups of fruit per day as part of a well-balanced diet. A heart-healthy diet includes low-fat, low-cholesterol foods with an emphasis on fruits and vegetables. Therefore, the natural fructose in fruits contributes to a healthy diet and provides energy for the body. Fruits with the highest amount of fructose include apples, grapes, pears, bananas, mango and raw dates. Other fruits that contain a moderate amount of fructose include black currants and cherries. The fruits with the lowest fructose level include pineapples, strawberries, raspberries, blackberries, lemons, limes, avocados and oranges.
Processed Foods
Processed foods include those foods altered from their natural state, either by canning, freezing, refrigeration or dehydration for convenience or safety reasons. Many processed foods contain added fat, added sugar, high calories and other ingredients such as sodium that make them undesirable. Because crystalline fructose helps create a unique texture, taste and stability, it is often used in processed foods. Packaged baked goods such as cakes and soft, moist cookies contain fructose as the sweetener. Other types of processed foods that contain fructose include nutrition bars, breakfast cereals and fruit packs. Many processed foods labeled as reduced-calorie contain fructose.
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