Fructose is a white, crystalline substance that is highly water soluble. Fructose is one of several simple sugars and is a natural ingredient in many plant products. Simple sugars are specific types of carbohydrates that are rapidly absorbed into your bloodstream and provide a quick supply of energy. Starches, the other form of carbohydrate, have a steadier, gradual effect on blood sugar levels.
Description
Fructose, often called fruit sugar, is a monosaccharide and combines with glucose to form sucrose, or table sugar. Monosaccharides form the building blocks of all carbohydrate molecules. Fructose is one of the sweetest natural or artificial sweeteners on the market, making it a popular ingredient in many processed, sugary foods.
Sources
Fruits are naturally high in fructose, with agave (the fruit of the cactus plant) being the highest. Dates, raisins and figs are all among the highest sources of fructose, as are prunes. Honey and molasses contain a high dose of fructose as well. Processed foods that are high in fructose include condiments such as barbecue sauce, ketchup and sweet and sour sauce; concentrated lemonade mixes; formulated nutrition bars; salad dressings; and some sugary cereals.
Effects
Fructose has experienced some criticism because of its perceived negative health effects. Most ill effects of fructose are associated with high-fructose corn syrup. High-fructose corn syrup has been demonstrated to cause weight gain, dental cavities and increased cardiovascular risk. Fructose has the lowest glycemic index of any natural sugar, however, and does not cause the sharp spikes in blood sugar levels that result from other natural sugars.
General Sugar Recommendations
Excessive amounts of any type of sugar can cause adverse health effects, and the American Heart Association recommends consuming a limited amount of your carbohydrates from sugar. Men should consume a maximum of just 150 calories, or 37.5 g, of sugar each day, while women should limit their daily sugar intake to just 100 calories, or 25 g.
References
- KidsHealth: Carbohydrates, Sugar and Your Child
- Utah Education Network: Carbohydrates -- Simple and Complex; July 2007
- "Virtual Chembook"; Sucrose; Charles E. Ophardt; 2003
- FoodInfo: Top Food Sources of Fructose
- MayoClinic.com: What Are the Health Concerns About High-Fructose Corn Syrup?; Jennifer K. Nelson; October 2010
- American Heart Association: Sugars and Carbohydrates; October 2010
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