Fructose is gaining popularity these days as the alternative source of natural sugar in diet. If you are interested in including this sugar as an replacement for glucose or sucrose in your diet or want to eliminate fructose from your diet due to fructose intolerance then read on for more information...

Fructose is a simple carbohydrate, abundantly available in a variety of natural foods. The most common form  in which fructose (apart from the naturally occurring in most fruits) is the enzymatically treated High Fructose Corn Syrup, which is found in most processed foods. The popularity of fructose in the processed food and beverage industry is due to its low cost and high relative sweetness.

Although, fructose has no direct effect on blood sugar and insulin levels, but  if excessively consumed quantities it is converted into triglycerides that might result in weight gain and blood lipid profile disturbances. Also, fructose can cause diarrhea like conditions in a fructose intolerant person. On the other hand, when consumed in right quantities and from natural sources it helps bring satiety.

Here is a list of Top 10 Food Containing Fructose

1. High Fructose Corn Syrup: Corn syrup is enzymatically processed to convert its glucose into fructose. There are many types present that have different fructose content which ranges from 72 – 30mg/100g.
2. Honey: It is most common naturally occurring fructose, 100 g of honey contains 43mg of the sugar
3. Agave: Agave is a succulent plant used as food, the dried southwest variety provides 42mg of fructose/100 g, however the cooked agave contains only 18 mg.
4. Dried fruits (Dates, Resins, Prunes, etc.): Dried fruits are concentrated forms of fructose, dried dates have the highest content (32mg/100g), followed by dried resins, figs, prune puree, peaches, apricots, and plums.
5.  Carbonated drinks, Flavored drinks Concentrates/Powders: Most aerated drinks, concentrates, powders are loaded with fructose, the average content is around 22mg/100g serving.
6. Formulated Energy Bars & Breakfast Cereals: These processed products are a good source of fructose and can provide 16 mg fructose per 100g serving.
7. Salad Dressings: Popular, ready to eat salad dressings like the Italian dressing are packed with fructose, the content varies from 15 – 6 mg of fructose per 100g.
8. Fruit juices: All fruit juices, especially the packed ones available in the market contain fructose, especially grape and apple juice.
9. Molasses: A perfect replacement for cane sugar, molasses contains 13mg of fructose/ 100g.
10. Canned fruits: Canned fruits preserved in either heavy or light syrup can act as an excellent source of fructose providing approximately 9mg/100g serving.

The next time you buy any food item at the supermarket look at the labels more carefully, does it have high amounts of High Fructose Corn Syrup? If so, think twice before you pick it up!

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