Fruits with no fructose also is great for ill people , pregnant woman’s, diabetes, who want lose fat faster, Not everyone can tolerate fructose well and many people have fructose sensitivity. Once you figure out that fructose is the culprit for most of your health issues that are related to diet, you will want to get rid of it from your life. But if you really like fruits and berries, and need a diet rich in nutrients, then you have come to the right place. I have gathered top list of fruits with no fructose but plenty of nutrition.
Foods Without Fructose
If the food you’re eating tastes sweet, chances are good that it contains some type of sugar such as fructose. This simple sugar is present in a wide variety of foods, some healthy and some unhealthy. Fruit, honey, syrups and confections are among the most common sources of fructose. If you have a fructose intolerance, restrict your intake of the sugar to avoid symptoms such as bloating, abdominal pain, gas, diarrhea and heartburn.
Meat and Protein Foods
Fresh meat and protein foods are naturally free of fructose. A serving of fresh beef, pork, chicken or turkey, for example, are fructose-free foods to include in your diet. Fresh seafood, such as salmon, trout, crab legs or shrimp, are also free of fructose. The key is to eat the meat and seafood without the addition of sauces that contain fructose. Fresh herbs and spices are one way to season the meat without adding fructose. Skip condiments, such as barbecue sauce, ketchup and steak sauce, because most of these contain fructose. Beans, eggs, nuts, seeds and tofu are additional protein foods that don’t contain fructose.
Dairy Products
Many dairy foods don’t contain fructose, but reading labels is essential because some dairy products contain added sugar, much of it in the form of high-fructose corn syrup. Fresh milk and cheese don’t contain fructose. Plain yogurt can be fructose-free, as well, but read the ingredient label to be sure. Sweetened milks, such as chocolate, strawberry or vanilla, contain fructose, according to the University of Wisconsin Madison School of Medicine and Public Health. Flavored yogurts, milkshakes and malts are additional dairy foods to avoid.
Certain Vegetables
Asparagus, leeks, onions, tomatoes and artichokes are examples of vegetables to avoid if you have a fructose intolerance, but most other vegetables can a have place in your fructose-free diet. Most vegetables that contain small amounts of fructose are well-balanced with glucose, which means that they aren’t as likely to cause a problem, according to the University of Wisconsin Madison School of Medicine and Public Health. Carrots, green beans and leafy greens, such as spinach and kale, are examples of vegetables to include in your diet.
Fruits and Fructose
Though fruits contain fructose, you can safely eat a few varieties of fruit even if you’re intolerant of the sugar, according to Wayne G. Shreffler, author of “Understanding Your Food Allergies and Intolerances.” Berries, pineapple, kiwis, citrus fruit, melon and papaya are examples of fruits lower in fructose and more easily tolerated by people with a fructose intolerance.
Miscellaneous Fructose-Free Foods
Foods with dextrose, glucose, raw sugar, sucrose and sugar substitutes, such as aspartame, are safe on a fructose-free diet, according to the University of Wisconsin Madison School of Medicine and Public Health. Avoid foods that contain sorbitol, which is an artificial sweetener, as your body converts it to fructose during the digestive process, according to Shreffler. Brown rice, gluten-free cereals and breads, rice noodles and rye bread are usually safe on a fructose-free diet, too.
Low Fructose Diet
What is Fructose?
Fructose is a natural sugar found in fruit, vegetables, and honey. When fructose is combined with glucose, another natural sugar, it forms sucrose, or “table sugar.” Fructose can also be fund in high fructose corn syrup (HFCS), which is often used in sodas and other sweetened beverages, as well as candy, processed baked goods, and condiments.
Why do I Need to Follow a Low-Fructose Diet?
Fructose intolerance can occur in people with irritable bowel syndrome (IBS) and other GI disorders. In some individuals, fructose is not digested or absorbed well in the body, causing bloating, abdominal pain, nausea, gas, and diarrhea.
There are varying degrees of tolerance to fructose. Some individuals have more symptoms with concentrated sources of fructose, such as HFCS and honey, rather than certain fruits.
However, foods and drinks with HFCS may not upset your stomach if you limit them to 12 oz. total per day and enjoy them with a meal. You will need to see what works specifically for you.
General Guidelines
- Eliminate products with ingredients that list fructose, crystalline fructose (not HFCS), and honey on the label.
- Limit drinks with HFCS to 4-8 oz at a time and try drinking them with a meal instead of on their own.
- Limit commercial baked goods, candies, and other foods made with HFCS to small servings. Enjoy these sweets with a meal, not as a snack.
- Keep in mind the amount of fructose found in 2 apples or 4 tbsp of honey is the same fructose in 1 can of soda.
- Eat fruit in moderation and as part of a meal.
- Glucose is also a natural sugar. The more glucose than fructose in a product, the mor “intestinal friendly” the fruit or fruit juice may be. For example, the fructose in apricots is balanced with glucose, so apricots usually do not cause problems. Bananas and mangos are equally high in fructose, but mangos have less glucose, so they usually cause more problems.
- Follow guidelines below for fruits, vegetables, and other foods that are
friendlier to your intestines.
Low fructose diet for children
What is fructose?
Fructose (sometimes called fruit sugar) is a natural sugar that is mainly found in fruit, honey
and processed foods.
What is fructose intolerance?
Fructose intolerance occurs when the body is unable to absorb fructose well. A common symptom of fructose intolerance is diarrhoea. Some children also experience abdominal pain, bloating, wind and irritability.
The diagnosis of fructose intolerance should be confirmed by a breath hydrogen test. Fructose intolerance should not be confused with ‘Hereditary Fructose Intolerance’ – a much more serious condition caused by a liver defect. This information sheet is not intended for children with ‘Hereditary Fructose Intolerance’.
Tolerance
Fructose does not need to be completely removed from the diet. Tolerance of fructose will vary greatly between children. Many children will tolerate small amounts of a high fructose food without symptoms however if large amounts are eaten symptoms may reappear.
How to reduce the fructose in your child’s diet
Step 1: Reduce serves of fruit each day
- Most children improve dramatically by simply reducing the amount of fruit they eat each
day. - Spreading the fruit serves over the day can also help
- The Australian Guide to Healthy Eating advises that children only need 1-2 serves of fruit
each day. - This table shows the amount of fruit needed each day for your child: 1-2 years 2-3 years 4-8 years 9-18 years
Number of fruit serves recommended
½ 1 1 ½ 2
One serve of fruit is about 150g or
o 1 medium apple, banana, orange or pear,
o 2 small apricots, kiwi fruit or plums
o 1 cup diced canned fruit (with no added sugar)
Fruit
BASICS
- Fruit is not bad if seasonal and local.
- Limit yourself to a maximum of 1 serving of fresh local seasonal fruit per day – particularly if you are trying to lose weight.
- It still has fibre content and slows the uptake of fructose.
- You can get all the nutrients in fruit from vegetables with a lot lower fructose content.
IDEAS
The chart below is a reasonable summary of common fruits and their Fructose composition. Try the whole fruit as the skin has more fibre. Just wash them well. Who knows how many chemicals are on the surface.
On estimate – 2 grams of Fructose is the equivalent of 1 teaspoon of sugar. Be aware!
There is a simple turnaround to easy weight control and health by elimination or at least limiting your total Fructose intake to less than 10 grams per day. Possibly even less if you can do it.
| FruitServing SizeGrams of FructoseLimes1 medium0Lemons1 medium0.6Cranberries1 cup0.7Passion fruit1 medium0.9Prune1 medium1.2Apricot1 medium1.3Guava2 medium2.2Date (Deglet Noor style)1 medium2.6Cantaloupe1/8 of med. melon2.8Raspberries1 cup3.0Clementine1 medium3.4Kiwifruit1 medium3.4Blackberries1 cup3.5Star fruit1 medium3.6Cherries, sweet103.8Strawberries1 cup3.8Cherries, sour1 cup4.0Pineapple1 slice (3.5″ x .75″)4.0Grapefruit, pink or red1/2 medium4.3 | FruitServing SizeGrams of FructoseBoysenberries1 cup4.6Tangerine/mandarin orange1 medium4.8Nectarine1 medium5.4Peach2 medium5.9Orange (navel)1 medium6.1Papaya1/2 medium6.3Honeydew1/8 of med. melon6.7Banana1 medium7.1Blueberries1 cup7.4Date (Medjool)1 medium7.7Apple (composite)1 medium9.5Persimmon1 medium10.6Watermelon1/16 med. melon11.3Pear1 medium11.8Raisins1/4 cup12.3Grapes, seedless (green or red)1 cup12.4Mango1/2 medium16.2Apricots, dried1 cup16.4Figs, dried1 cup23.0 |
Is Fruit Good or Bad For You?
Gary Fettke – Science Week 2015 Lecture Debate – my perspective in the debate.
Fruit has been ‘advertised’ to us as being good for us.
It is marketed to us in nature and by the food industry. Is it really good for us or are we just succumbing to fruit and the food industry for their benefit, not ours?
Fruit and Fibre
I prefer local and seasonal fruits. Try and go with the ones that are lower in fructose and higher in fibre.
Back to the Modern Fruit Question
Many groups including dieticians, weight reduction schemes and some advisory bodies keep pushing the fruit barrow. The ‘modern’ fruit barrow is not what it was. It is laden with a variety of fruit that cannot be local.
I have friends who can remember getting a single orange as a child in their Christmas stocking as a special treat.
I have nothing against fruit and still believe that there is plenty of goodness in fruit. To me, however, it should be up to ONE piece of LOCAL and SEASONAL fruit per day.
It is better than a lot of refined sugar in food but fruit still has a fair load of fructose. And that equals a load that can be reduced particularly if you are trying to lose weight.
I believe fruit makes you hungry. How many of you can eat just one grape if you have a bunch in front of you? Just try doing one strawberry. Even an apple can leave you hungry. That’s what they are designed to do. There are about 3 teaspoons of sugar in each banana and orange, a couple in apples, peaches and nectarines, about 1 per strawberry or grape.
The natural source of sugar is fruit and we are meant at a primitive level to search for that sweetness generally at the end of summer, gorge upon the fruit and elegantly metabolise it to fat for winter storage. Simple as that.
The trouble is we now have some form of sugar 3 times a day, 365 days a year and wonder why we are making fat every day along with its metabolic consequences.
Most modern fruit has been ‘designed’ for a higher sugar content, lower fibre content , with a thinner skin and greater water content to make it ‘juicy’. This is all about marketing, transportability, shelf life and profit.
There is nothing ‘natural’ about bananas in Tasmania or stone fruit in Northern Queensland at any time of the year. Most fruit juices have about the same amount of sugar in them as Coca Cola or Lemonade. Even those smoothies from juice bars are about the same but at least still have the fibre within them.
My issue is not with eating whole fruit as much as it is with the quantity and frequency that we currently take in. It is juiced, concentrated, dried and added to a variety of foods and marketed as ‘natural sugar’. The concentrated sugar and lower fibre content with additional processing mean to me that Modern fruit is different.
Have you noticed that the fruit that falls off your trees in your backyard is rotten within 24-48 hours whereas the ‘Modern’ fruit you buy from the supermarket is still fresh a week to 10 days afterwards? This is not the fruit of my childhood.
Fruit has been around for billions of years but most of our early exposure as cavemen was around the tropics in Africa 50000 – 60000 years ago. My reading around this topic points to a variety of fruits being competed for by humans, birds, animals and insects. As humans we probably learned as much from observing the animals.
The wild fruits varied in availability, size and taste depending on the tree, soil type and obvious environmental factors. The skins were often thicker and the fruit dryer. Then there was the aspect of transport and availability. No racing down to the supermarket and filling up the SUV with juicy, perishable fruit from another country.
Modern fruit production includes soil management, controlled environments and a variety of chemicals to produce the quantity and consistency required for the modern supermarket. I have heard that the fruit has to unblemished. That’s just not ‘natural’.
Our current fruit production also uses varying degrees of chemicals. Once harvested in commercial enterprises it is often coated with chemical to protect the outer skin, then placed in vacuum storage rooms rich in oxygen and then cooled down to a core temperature of about 0 degrees. This process obviously varies from fruit to fruit and location but a process occurs. The fruit is then stored in cool rooms and distributed on as required.
Many fruits are stored for 12 months before reaching our tables.
Remember that it is nearly impossible to avoid Sugar and Fructose in our diet. The trick is to recognise where it is, what it is and minimise it over the long term.
Support your local farming community and buy local, seasonal and fresh.
I came across this blog from Denise Minger from 2011 who writes about ancient fruits. You might be interested.
Modern Fruit is Not Natural
We are at that time of year when our LOCAL fruit trees are having their SEASONAL crop.
Have you noticed that the fruit that falls off your trees in your backyard is rotten within 24-48 hours whereas the ‘Modern’ fruit you buy from the supermarket is still fresh a week to 10 days afterwards?
There is nothing ‘natural’ about bananas in Tasmania or stone fruit in Northern Queensland at any time of the year. Most fruit juices have about the same amount of sugar in them as Coca Cola or Lemonade. Even those smoothies from juice bars are about the same but at least still have the fibre within them.
I have nothing against fruit and believe that there is plenty of goodness in fruit but to me, it should be up to ONE piece of LOCAL and SEASONAL fruit per day. Fruit when eaten whole has fibre in it which slows the absorption of fructose and is good for the bowel. There are other nutrients which are useful but that don’t have to come from fruit.
Fresh vegetables can provide virtually all of the same nutrients and fibre without the Fructose load. We just prefer fruit to veggies because we like the sweetness more. Simple as that.
Fruit varieties are now being designed with more sugar and less fibre to improve transportability and shelf life. It’s all about increasing profit. Nothing against that either except if it comes at another cost.
Modern fruit production uses varying degrees of chemicals. Once harvested in commercial enterprises it is often coated with chemical to protect the outer skin, then placed in vacuum storage rooms rich in oxygen and then cooled down to a core temperature of about 0 degrees. This process obviously varies from fruit to fruit and location but a process occurs. The fruit is then stored in cool rooms and distributed on as required.
My issue is not with eating whole fruit as much as it is with the quantity and frequency that we currently take in. It is juiced, concentrated, dried and added to a variety of foods and marketed as ‘natural sugar’. The concentrated sugar and lower fibre content with additional processing mean to me that Modern fruit is different.
Fructose intolerance: Which foods to avoid?
My daughter has fructose intolerance. Can you tell me which foods have fructose so that she can avoid them?
Fructose is a sugar found naturally in fruits, fruit juices, some vegetables and honey. Fructose is also a basic component in table sugar (sucrose), and high-fructose corn syrup is used to sweeten many processed foods and beverages.
When your digestive system doesn’t absorb fructose properly, it can cause abdominal pain, diarrhea and gas.
People who have fructose intolerance should limit high-fructose foods, such as juices, apples, grapes, watermelon, asparagus, peas and zucchini. Some lower fructose foods — such as bananas, blueberries, strawberries, carrots, avocados, green beans and lettuce — may be tolerated in limited quantities with meals.
Read product labels carefully and avoid foods containing:
- Fructose
- High-fructose corn syrup
- Honey
- Agave syrup
- Invert sugar
- Maple-flavored syrup
- Molasses
- Palm or coconut sugar
- Sorghum
Consult a registered dietitian for a complete list of foods your daughter should eat or avoid if she has fructose intolerance. The dietitian can also help create a healthy diet plan for your daughter to make sure she gets the nutrients she needs.