Is fructose really bad for us?

Almost everyone has already heard of the terms “fructose” or “fruit sugar”. But what is the truth about them? Is fructose good or bad for us and which fruits are the highest in fruit sugar?

Fructose or fruit sugar occurs naturally in fruits and their juices, as well as in honey and also in lower amounts in vegetables. As with every kind of sugar it is all about the quantity and the source of sugar to help you prevent negative health effects.

Not all fructose is the same

It is important to know that there is natural fructose from fruit and industrially processed fructose (often referred to as crystalline fructose, high fructose corn syrup or inulin). Latter is often used as a nutritive sweetener in ready-to-eat food and beverages, such as drinks and flavored water, breakfast cereals, baked goods, yogurt or low-calorie products. It is better to cut back your consumption of that kind of fructose. However, fresh fruit and vegetables provide us with important nutrients and should be part of our daily diet. Moreover, fruit and vegetables contain fibers, which regulate digestion in a natural way and make fructose migrate slowly into our blood.

From this perspective, fructose from fruit is not bad for healthy people. Keep in mind the importance of a well-balanced diet and try to vary between high and lower fructose fruit. The so-called “5-a-day” serving of fruit and vegetables is a good indicator for that.

Content of fructose in fruit

In general, dried fruits and ripe fruits are higher in fructose than fresh or unripe fruits.

Following fruits are high in fructose (more than 4 g per 100 g):

- Raisins
- Dates
- Grapes
- Sweet cherries
- Pears
- Apples
- Kiwis

If you want to go low in fructose, check out on these fruits (less than 1 g per 100 g):

- Avocado
- Papaya
- Sugar- / honeydew melon
- Lime
- Apricot

Have a fruity month! Your Dole Team