What Fruits Have High Fructose? Fruits with high fructose include many orange and yellow fruits, including oranges (all parts of the fruit), papaya, mangoes, guavas, tangerines (all parts of the fruit) and grapefruit (all parts of the fruit). Of these fruits, the most popular are oranges, tangerines and grapefruit. what fruits have high fructose? Fructose is a type of sugar that is found naturally in fruits
and vegetables. It’s also added to many processed foods and drinks. Fructose is available as a topping for breakfast cereal, in fruit juices, and in granulated form. While fructose occurs naturally in fruits, many people don’t realize many fruits have high fructose. Fruits can be a great source of vitamins, minerals and fiber. But when it comes to fructose, not all fruits are created equal. Fructose
is a monosaccharide sugar found in fruits and vegetables. While fructose itself isn’t that harmful, it’s the fructose-to-glucose ratio that can be dangerous for weight loss. Let the idea of sugar scare you no more. The facts below will point out that Fructose is safe to eat if you have a healthy body and knowledge on how to use it properly.
What Fruits Have High Fructose
Have you ever thought to yourself “I wonder what fruits have high fructose”? Well, then this post is for you. A healthy and natural diet is essential for a long and happy life. One of the ways to make sure your diet is balanced and healthy is to know what fruits have high fructose. There are many things that help in determining how healthy a fruit can be. These will include the amount of calories it contains, the amount of fat, how natural it is and more.
Apples and pears are some of the most popular fruits high in fructose.
Fructose is the simple sugar found in fruit, vegetables and some natural sweeteners but it’s also added to a variety of packaged foods and drinks.
Since the late 1970s, the use of fructose has increased by 30 percent, according to an April 2017 review in Nutrients.
What Is Fructose?
Fructose is a simple sugar — or monosaccharide — that is naturally found in fruits, vegetables and some natural sweeteners. You can also find fructose sold as a sweetener on supermarket shelves or added to foods in the form of high-fructose corn syrup (HFCS).
Using fructose to sweeten beverages and foods has been promoted in the past to people with diabetes because it has a smaller effect on blood sugar compared to other sources of sugar or starch, per a July 2012 meta-analysis in Diabetes Care.
While fructose does have benefits over sugar in blood sugar response, the same analysis found that swapping fructose for other sugar sources in doses of 60 grams a day or more resulted in higher triglyceride levels.
Unlike glucose, which is your body’s preferred source of energy, most of the fructose you eat heads to the liver to be converted into glucose and used as energy or converted to fat and stored as a future energy source, per the September 2017 review in Nutrients. Eating too much fructose can lead to a build-up of fats in the liver and a condition known as non-alcoholic fatty liver disease, per the National Institutes of Health.
Eating more fructose may also contribute to the rise in fructose malabsorption and fructose intolerance, per a January 2015 article in Current Gastroenterology Reports.
People with fructose malabsorption and intolerance are not able to effectively digest fructose and may even have to avoid certain nutritious fruits and vegetables high in fructose if they cause discomfort, per the January 2015 Current Gastroenterology Reports article. Possible symptoms include bloating, gas, pain, nausea and diarrhea.
What Is High-Fructose Corn Syrup?
High-fructose corn syrup (HFCS) is made by combining fructose with glucose from corn starch, per the Food and Drug Administration. This sweetener is cheaper and sweeter than other forms of sugar and can be found in a number of foods and beverages including soft drinks, juices, ice cream, cakes, cereal bars and more.
Taking in too much HFCS results in similar health issues as a diet high in sugar. In one study, 75 people were split into three groups and given three daily servings of a sugar-sweetened drink, a HFCS-sweetened drink or a diet drink for two weeks. Those whose drinks were sweetened with sugar or HFCS had significant changes in liver fat and insulin resistance compared to the diet drink group, per the November 2021 study in The Journal of Clinical Endocrinology & Metabolism.
Fruits High in Fructose
Fruit is an excellent source of natural fructose and fiber.
Most fruits have fructose in some amount. Here’s a list of high fructose fruit to know.
1. Jackfruit: 15.2 g
Jackfruit has become incredibly popular in recent years as a plant-based meat alternative as it has a texture remarkably similar to pulled meat. The only fruit used as a meat substitute, 1 cup of sliced jackfruit has 15.2 grams of fructose.
You can find this fruit in the refrigerated produce or freezer section in most major grocery stores.
2. Apples: 12.5 g
An apple a day will give you 12.5 grams of fructose along with other important nutrients like fiber, polyphenols and potassium. Including apples in your diet on a regular basis could have heart health benefits.
Several studies have found that frequently eating apples is linked to lower total cholesterol levels, per a June 2015 review in Nutrients.
3. Grapes: 12.3 g
You may worship grapes for the delicious vino that comes from them, but the benefits don’t end there. Red or green, grapes have 12.3 grams of fructose per cup.
In addition to being a satisfyingly sweet and nutritious snack, grapes are rich in the antioxidants resveratrol and quercetin, which have heart-protective properties, per an August 2015 review in the Annals of the New York Academy of Sciences.
4. Pears: 11.4 g
Pears are an excellent source of fiber with 5 grams or 20 percent of the daily value (DV) in just one fruit. The natural sweetness of pears is due to the 11.4 grams of fructose found in each one.
The high fiber content makes it the perfect fruit to use in pear dessert recipes to satisfy your sweet tooth and impress guests.
5. Raisins: 9.9 g
With all of the water removed, the nutrients are much denser than in the grape’s fresh form. Just one ounce of raisins has 9.9 grams of fructose.
Raisins are a great way to meet the recommended 2 cups of fruit a day, per the USDA. One-half cup of raisins or other dried fruit counts as a 1-cup serving of fruit.
6. Blueberries: 7.4 g
A rich source of fiber and vitamin C, blueberries are high in fructose, too, with 7.4 grams of fructose per cup. Pair blueberries with plain Greek yogurt and chia seeds for a filling snack.
7. Bananas: 5.7 g
Bananas are high in fructose as well, with one medium fruit providing 5.7 grams. The sweet fruit is also a good source of potassium, vitamin C and fiber.
8. Tomato Paste: 3.8 g
No pantry is complete without a can or two of tomato paste. (Yes, tomatoes are technically a fruit.) This thicker cousin of tomato sauce is perfect for recipes like meatloaf, pasta or chili. A quarter cup of tomato paste has 3.8 grams of fructose. Tomatoes have fructose too, but not as much: 1 cup of cherry tomatoes has just 2 grams of fructose.
If you find yourself only using half of your tomato paste at a time, portion the leftovers into one tablespoon dollop and freeze in an airtight container to limit waste and use in your next recipe.
Vegetables High in Fructose
One red bell pepper has over 150 percent of your daily vitamin C needs.
While not as sweet as fruit, many vegetables do have fructose. Here’s a list of high-fructose vegetables.
9. Sweet Onions: 3.3 g
A half of a sweet onion has 3.3 grams of fructose along with over vitamin C, copper and folate. While some varieties of onions have a pungent and sharp flavor, sweet onions are much milder and have somewhat of a sweet flavor (the name speaks the truth). Use sweet onions in dishes like french onion soup or homemade onion rings.
10. Red Bell Peppers: 2.7 g
There’s not another vegetable more versatile than the bell pepper — raw, roasted, stuffed or pureed into a sauce, they’re amazing any way you slice them. One medium red bell pepper has 2.7 grams of fructose and 169 percent DV for vitamin C.
11. Summer Squash: 2 g
One cup of sliced summer squash has 2 grams of fructose along with 27 percent of the DV for vitamin C. You can enjoy summer squash grilled, roasted or even raw when it’s in season. But don’t worry, save your bounty by freezing your squash to enjoy it all year long.
A high fructose diet, such as consuming more than 100 grams per day, can cause negative effects on the body, which can lead to metabolic disorders and weight gain.
According to the majority of evidence, a small amount of fructose (between 0 and 80 grams per day) does not cause any significant health hazards. Furthermore, a meta-analysis, based on pure fructose excluding high fructose corn syrup (HFCS), even showed benefits such as improved HbA1c levels when fructose intake was less than 90 grams.
However, there is no doubt that fructose is bad for you when consumed in large amounts, which may cause negative effects on the body, leading to metabolic disorders and weight gain. According to a meta-analysis, more than 100 grams of fructose per day causes these negative effects.
- HFCS is a processed form of fructose generated from corn that is used as a sweetener in various processed foods and sodas in the United States.
- These sweeteners are considered unhealthy because they contain a high amount of fructose, and even just one serving of food containing HFCS may exceed your daily limit of fructose intake.
- Soft drinks sweetened with this sort of sugar are rich in calories, and studies have suggested that fructose is linked to obesity.
Why is fructose bad for you?
Fructose is a simple sugar. It is often present in baked goods, syrups, and desserts.
When people consume a diet that is rich in calories and processed foods that contain a lot of high-fructose corn syrup, the liver begins converting fructose into fat. A lot of medical professionals think that consuming too much fructose is one of the main causes of metabolic diseases.
Many studies employed quantities of fructose (60 percent of a diet) that are significantly greater than what most people would typically consume and reported that it may cause:
- Obesity. Physical activity, stress, and genetics are just a few factors that can increase the chance of being obese, but consuming too much sugar might have an impact. Likely, fructose does not activate the brain regions that regulate appetite. However, more research is required.
- Liver issues. Nonalcoholic fatty liver is more likely if a person consumes too much fructose. An excessive amount of fat accumulated in the liver cells causes cellular inflammation. Overaccumulation of fat can result in nonalcoholic steatohepatitis, liver scarring, and liver damage.
- High triglycerides. Fructose can increase blood triglycerides according to studies. Triglycerides play a role in conditions including pancreatitis and arteriosclerosis, which is the hardening of artery walls (inflammation of the pancreas). A diet containing 17 percent of fructose for six weeks caused triglycerides to rise by 32 percent according to research.
- Increased uric acid. Additionally, fructose can increase uric acid production. Gout, a painful form of arthritis, can be brought on by an excess of uric acid.
- Type II diabetes. The pancreas produces the hormone insulin to control blood sugar levels. If a person has type II diabetes, their body cannot use insulin as it should (insulin resistance), causing increased blood sugars. Even moderate levels of fructose and sucrose affected insulin sensitivity of cells in a small trial that involved healthy adults drinking sweetened beverages for three weeks.
Fruit is safe, but fructose from added sugars is not
Fruits are substantial foods with low-calorie content and a lot of fiber. They are good sources of antioxidants. In comparison to other sources of sugar, fruit generally provides very little dietary fructose.
What is fructose?
Fructose, also known as fruit sugar, is a type of sugar naturally found in all types of fruits, table sugar (sucrose), some vegetables, and honey.
Fruits may contain fructose, but they are low in calories and have a lot of fiber. Even then, consuming fruits doesn’t harm the body the way high fructose corn syrup (HFCS) does because, comparatively, fruits contain fewer amounts of it.
Fructose, like glucose, is a simple carbohydrate (called monosaccharides). However, fructose is structurally different from glucose, so the body reacts to them differently and metabolizes them differently. Fructose also has different chemical properties compared with glucose. Fructose is metabolized by the liver, so the liver may get overloaded with it after excess consumption of high-fructose foods. The liver converts fructose into fat, which increases fat deposits in the body.
Fructose and glucose are sources of energy for the body. They combine to form table sugar or sucrose. A major part of fructose is burned to produce energy for the body. Some of it is converted to glucose for further metabolism, while other portions are converted to lactate and excreted by the liver. A very small percentage is converted to fats and gets deposited in the body.
What is high-fructose corn syrup?
High-fructose corn syrup is frequently added to processed goods. Corn, sugar beets, and sugar cane are the main sources of fructose utilized in high-fructose corn syrup.
- When compared to conventional corn syrup, high-fructose corn syrup is produced from cornstarch and contains more of this simple sugar than glucose. The sweetness of the three sugars is greatest in fructose.
- The human body digests and absorbs it in various ways. Because monosaccharides are simple sugars, cells can utilize them as fuel without having to break them down.
What are high fructose fruits?
| Fruit | Serving size | Grams of fructose |
|---|---|---|
| Figs, dried | 1 cup | 23.0 |
| Apricots, dried | 1 cup | 16.4 |
| Mango | 1/2 medium | 16.2 |
| Grapes, seedless (green or red) | 1 cup | 12.4 |
| Raisins | 1/4 cup | 12.3 |
| Pear | 1 medium | 11.8 |
| Watermelon | 1/16 medium melon | 11.3 |
| Persimmon | 1 medium | 10.6 |
| Apple (composite) | 1 medium | 9.5 |
What foods are naturally high in fructose?
The following are some examples of natural foods high in fructose:
- Apples
- Apple juice
- Pears
- Prunes
- Dry figs
- Sorghum
- Asparagus
- Jerusalem artichokes
- Chicory roots
- Leeks
- Onions
- Caramel
- Licorice
- Molasses
- Agave syrup
- Honey
Like glucose, fructose enters the circulation through the small intestine and is immediately absorbed.
According to medical experts, fructose has the least effect on blood sugar levels. It seems to have no immediate impact on insulin levels although it raises blood sugar levels much more gradually than glucose does.
What are the harmful effects of fructose on the body?
According to one study, consuming 255 grams of fructose per day increased liver fat and reduced insulin sensitivity. However, similar results were obtained when 255 grams of plain glucose was consumed, showing that it’s not just fructose that’s the problem.
Excess fructose consumption in the form of added sugars has many negative effects on the body, which include:
- Resistance to hunger hormones:
- Ghrelin is a hunger hormone that provokes appetite, and leptin is a hormone that inhibits hunger, regulates energy, and reduces fat storage.
- Excess fructose increases ghrelin levels leading to increased appetite and causes resistance to leptin hormone disturbing body fat regulation.
- Either way, the person feels the urge to eat more, resulting in weight gain and increased fat deposits.
- Deposition of fat in the liver leads to non-alcoholic fatty liver disease (NAFLD).
- Addiction to sweets:
- It is believed that fructose may lead to addiction to sweet food.
- Glucose activates the reward circuits in the brain, increasing sugar cravings throughout the day.
- Increased risk of weight gain and obesity:
- It is believed that excess intake of fructose may increase the risk of weight gain.
- It stimulates hunger and fat deposition in the body.
- Insulin resistance:
- Consuming foods rich in fructose causes insulin resistance.
- This increases the risk of diabetes and heart diseases.
- Therefore, people with diabetes should avoid foods that contain a high amount of added fructose.
- Increase in bad cholesterol:
- It is known that consuming excess fructose-containing foods can cause lipid imbalance in the blood.
- It increases the levels of bad cholesterol (low-density lipoprotein [LDL] and very-low-density lipoprotein [VLDL] cholesterol) and triglycerides that are linked to an increased risk of heart disease and stroke.
- Increase in uric acid:
- Consumption of excess fructose may increase the levels of uric acid in the blood, leading to gout, heart diseases, kidney diseases, and high blood pressure.
To avoid bad effects on the body, you should eat fresh and natural meals. Negative effects of fructose apply to a diet that is high in calories and sugar. Natural sugars present in fruits and vegetables are not included.
It’s worth mentioning that not all of this has been proven in scientific studies. However, the evidence remains, and additional research will be conducted in the coming years to present a fuller picture.
Which foods contain fructose?
Fructose is a naturally ocurring sugar. It can be found in the following foods:
- Honey
- Dried fruits such as apples, dates and sultanas
- Fruit jams, chutney’s, barbecue & plum sauce, gherkins, sundried tomatoes
- Breakfast cereals with whole wheat, oats and fruits
- Canned fruits such as pineapple, strawberry and plum
- Fresh fruits including grapes, apples, pear, kiwi & banana
Table sugar or sucrose is made up of fructose and glucose in equal proportion. So foods with sucrose will also be a source of fructose in the diet.
Health Benefits Of Fructose
What are the health benefits of fructose? Fructose is just one of the 4 common types of sugar- natural sweeteners derived from plants, fruits and other sources. Other sugars include sucrose (table sugar), lactose (milk sugar) and maltose (grain sugar). There are also artificial sweeteners that are commonly used as alternatives to these natural sugars. Fructose, a natural plant sugar widely used in foods today, provides a variety of health benefits. This article will review several health benefits of fructose.
The effect of fructose on human health has been the source of much controversy. This is because people are consuming more fructose than ever, due to the addition of sugar and high fructose corn syrup in processed foods.
Fructose is a natural sugar present in fruits, fruit juices, certain vegetables, and honey. In these forms, fructose sugars can be part of a nutritious diet.
However, fructose is also a component of high fructose corn syrup, which manufacturers make from corn starch and add to foods such as sodas and candies. These foods are less nutritious, but a person can eat them in moderation.
Researchers are studying the links between high fructose foods and obesity, diabetes, and even some cancers. However, some evidence indicates that fructose is not necessarily a public health concern when a person consumes it in moderation.
This article covers whether fructose is bad for health, the different types of sugar, and the research into their effects on the human body.
Is fructose bad for health?
Fructose comes from natural foods, such as honey or fruits, and it can be healthy as part of a balanced diet. However, people shouldTrusted Source limit their intake of processed forms of fructose, including high fructose corn syrup.
Some research suggests fructose can adversely affect a person’s health in several ways.
Obesity
Researchers in a 2017 literature reviewTrusted Source found evidence that consuming excessive amounts of fructose may lead to a greater risk of obesity and related conditions, such as metabolic syndrome.
They also found that excess fructose consumption may have links to an increased development of fat, as it may alter how the body breaks down fats and carbohydrates.
Moreover, fructose consumption could lead to increased food consumption, as it may not make people feel as full.
Insulin resistance
The same 2017 reviewTrusted Source found excess amounts of dietary fructose seemed to cause inflammation that could lead to insulin resistance.
Insulin resistance means glucose can build up in the blood, causing a range of health problems, including type 2 diabetes.
A 2016 study discovered similar results. The research looked at the effects of fructose-rich drink consumption in those aged 12–16 years in Taiwan. People who drank more fructose-rich drinks had higher levels of insulin resistance.
Liver problems
According to the National Institutes of Health (NIH)Trusted Source, fructose consumption could lead to an increased risk of nonalcoholic fatty liver disease. In this condition, the body stores too much fat in the liver cells.
The results of someTrusted Source studies have confirmed this finding, although othersTrusted Source have stated there is no correlation.
Fatty liver disease can lead to liver damage and inflammation, which can lead to nonalcoholic steatohepatitis, a serious condition that can cause:
- liver scarring
- liver cancer
- liver failure
Colorectal cancer
Researchers in one 2021 studyTrusted Source on mice found that consuming too much fructose can promote intestinal tumor growth.
A 2019 studyTrusted Source, also on mice, had similar findings. Researchers wrote that in mice prone to developing intestinal tumors, high fructose corn syrup seemed to make the tumors more aggressive and cause them to grow faster, but they were not sure why.
The newer study found that the fructose did not causeTrusted Source the tumor cells to grow faster, but it caused them to survive for a longer time. Researchers also found that fructose made the mice with colorectal cancer more likely to experience anemia, which has links to lower survival rates in both mice and humans with the condition.
However, further studies on humans are necessary to confirm the effects of fructose on cancer.
Contrasting evidence
Although there is much evidence that excess fructose consumption has negative effects on health, it is difficult for researchers to separate the effects of fructose in the diet from those of other sugars.
This is because foods with high levels of added fructose usually also contain high levels of other sugars, such as glucose. Scientists conduct many research studies into the effects of fructose in rats fed combinations of sugars.
A 2014 literature reviewTrusted Source states that fructose does not have specific effects on the body that can cause weight gain compared with eating sugar from other sources.
The authors also argue that, while sugar-sweetened drinks contain fructose, they are also high in calories. This may explain some links between fructose and obesity.
To date, the Food and Drug Administration (FDA)Trusted Source says it is not currently aware of any evidence that foods containing high fructose corn syrup are less safe than other foods containing similar sweeteners, such as sucrose and honey.
The FDA lists high fructose corn syrup — the most controversial of the fructose-containing foods — as safe to eat.
However, people should limit their intake of all added sugars, including high fructose corn syrup and sucrose.