Fructose is a simple sugar and found in most fruits, vegetables, and natural sweeteners. Plain fructose is available in most shops as a sweetener and is handy for diabetics and people battling weight issues. Fructose is sweeter than sugar, and you can’t consume it in large quantities. It also has less impact on blood sugar than sucrose, making it a better alternative for people with diabetes. However, if you have fructose absorption issues, it’s good to limit foods high in fructose in your diet.
Here’s a list of high-fructose foods:
- Pears
Pears are used in most processed drinks. They are famous for their diuretic and anti-inflammatory properties and are useful for cough and constipation relief. They are nutrient-rich and are laden with vitamin C, potassium, and fiber. They also contain antioxidants, fructose, and sorbitol, which aren’t suitable for people with fructose intolerance.
- Fruit juices
Fruit juices and commercial smoothies are no different from sodas. They have high amounts of sugar, which can cause severe health problems. Their nutritive value is low, and they contain high levels of fructose. However, cooked fruit contains lower fructose levels that uncooked fruit. Examples of fruit juices are; apple, guava, mango, pineapple, grape, and cherry.
- Sugary soft drinks
Sugar hidden in soft drinks is partly to blame for the increasing cases of obesity and diabetes. These drinks are the worst sources of fructose, and you should take them in moderation. They contain high amounts of fructose, which doesn’t stimulate fullness, making the common culprits for weight gain.
- Honey
There are different honey varieties; you can distinguish them in terms of texture, color, and flavor. It is a natural sweetener and is healthier and purer than sugar sweeteners. Is it a better alternative for sugar to people with fructose malabsorption? Not exactly! Like sugar, honey is a carbohydrate and consists of two types of sugar: glucose and fructose. Your body breaks these down very fast, which can lead to spikes in your blood sugar levels.
- Salad dressings
Many people believe that salads are healthy options. However, they also contain a lot of sugar, which may not be suitable for your health. Most salads are high in calories and comprise of sugar, corn syrup, and trans-fatty acids. The amount of fructose varies depending on the type of dressing or fruit sweetener used. If you must take salads, pick ones with olive oil and real spice dressings. You can also make one at home using simple ingredients, which is healthier and less costly.
- Watermelon
Many fitness enthusiasts favor watermelon due to its low calories. However, it contains a substantial amount of sugar and fructose. The fructose in watermelon is a type of FODMAP that many people don’t digest fully. This sugar type can cause digestive symptoms like bloating, gas, diarrhea, stomach cramps, and constipation.
Final thoughts
Various healthy foods contain a host of essential nutrients for a healthy body. However, some contain high amounts of fructose and may not be the best choice if you suffer from fructose malabsorption. Talk to your doctor about the best low fructose diet, and know the food types to avoid.
