The American Dietetic Association (ADA) notes that fructose, a simple sugar, has steadily gained popularity since the 1990s. This sweet-tasting compound is a component of many sweeteners, including sucrose (table sugar), corn syrup and honey. Because it is believed to offer some health benefits, health-conscious consumers sometimes use isolated crystalline fructose as an alternative to conventional sweeteners. However, dieticians warn against the over-consumption of any sweetener; like other sugars, fructose can contribute to a variety of health problems.
Sources
Fructose occurs naturally in many fruits and vegetables. Apples, plums, bananas, grapes, melons, squash, carrots, beets and sweet potatoes all owe their sweet flavors to fructose. Additionally, fructose appears in cereal grains including maize (corn). Because maize grows inexpensively and abundantly, it has gained popularity over recent decades as a sweetener source; high-fructose corn syrup is a common commercial alternative to cane sugar. Maize is also the most common source of refined crystalline fructose. Agave nectar, molasses, maple syrup and fruit juice naturally contain very high amounts of fructose.
Benefits
According to the American Dietetic Association, fructose may offer some benefits as an alternative to sucrose. People with diabetes and reactive hypoglycemia frequently use crystalline fructose in place of table sugar because it has a lower glycemic index. In theory, fructose may help to prevent complications associated with diabetes by preventing abrupt fluctuations in blood sugar. Additionally, fructose is slightly sweeter than table sugar, so less is needed to sweeten desserts and beverages. It may help to reduce the calorie load associated with sweet foods by 5 to 10 percent.
Misconceptions
The American Dietetic Association notes that many consumes mistakenly believe that crystalline fructose and high-fructose corn syrup are the same product. While both products are derived from corn, crystalline fructose is a white powder similar in taste and texture to "normal" table sugar; high-fructose corn syrup is a viscous liquid. Crystalline fructose is completely pure and contains no other compounds besides fructose; however, high fructose corn syrup is only about 50 percent fructose. Additionally, white high fructose corn syrup is extremely popular and inexpensive, crystalline fructose requires more extensive refining and costs significantly more.
Risks
While fructose may offer some health benefits, an article in the "Los Angeles Times" questioned the notion that it is a healthy alternative to sugar. Despite the fact that it has a lower caloric and glycemic load than other sweeteners, fructose may paradoxically contribute to the epidemic of obesity and diabetes. The "LA Times" article speculates that people still feel hungry after eating fructose because the body fails to register that it has consumed sugar unless it experiences an insulin spike. The author also notes that studies have linked fructose to gastrointestinal problems like diarrhea and cramping.
Considerations
The "Los Angeles Times" note that an average American consumes more than fifty grams of fructose on a daily basis, mostly in the form of refined sugars like crystalline fructose and corn syrup. At levels this high, the subtle health differences between sucrose, fructose and corn syrup are negligible; no form of sugar is safe or healthy unless it is consumed in moderation. As part of a reduced-calorie, minimally processed diet, fructose may offer some benefits compared to table sugar. However, moderation is key in maximizing the health benefits of any food.
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