How To Use Fructose Instead Of Sugar

Fructose is a natural sugar that sweetens fruit, vegetables and honey in addition to other types of sugars such as sucrose and dextrose. This sweetener comes in crystalline form to sweeten processed foods and drinks. Manufacturers most commonly use fructose in many food products in the form of high-fructose corn syrup. Table sugar, including raw sugar, brown sugar and granulated sugar, contains sucrose, which is a disaccharide derived from glucose and fructose. All types of sugars and sweeteners may create an increased risk for obesity, diabetes, high cholesterol and high blood pressure and you should consume them in moderation.

Step 1

Consult a nutritionist or dietitian about consuming all types of sugars in balanced amounts. Most processed foods including breakfast cereal, bread, salad dressings and condiments contain fructose and sucrose.

Step 2

Replace table sugar with fructose-containing sweeteners made from naturally sweet foods. These include honey, agave nectar and some sweeteners derived from beet juice. Use these natural fructose sweeteners in foods, beverages and cooking. Avoid more processed forms of fructose such as high-fructose corn syrup.

Step 3

Add natural fructose sweeteners such as agave nectar and honey in smaller amounts. These naturally sweet foods contain concentrated sugars and you may require smaller amounts to achieve the desired sweetness.

Step 4

Choose agave nectar or syrup in baking and cooking instead of granulated table, brown or confectioner's sugar. Purchase natural forms of agave nectar--more processed forms of this sweetener may contain high levels of fructose and other artificial preservatives and chemicals.

Tips and Warnings

Consume fructose and other forms of sugar in moderation with a healthy diet plan. Avoid high-fructose corn syrup by limiting sodas, sugary cereals, processed foods and desserts.
Sugars in any form can increase the risk of health problems such as obesity and weight gain, poor nutrition, dental decay, gum disease, diabetes, high cholesterol and heart disease.