Fructose is very popular sweetener used in the food and beverage industry as it is much sweeter than sucrose and extremely inexpensive. It is a good source of instant energy, but when consumed in excessive quantities it would result in obesity among children. On the other hand, when consumed in right quantities and from natural sources it helps bring satiety.

Certain children are incapable of utilizing fructose in their body due to Fructose Intolerance or Fructose Malabsorption in such cases the list of food sources given below should be avoided. It is also necessary that parents go through the nutrition label of food products thoroughly to identify sources of fructose like HFCS.

Food Sources of Fructose

Fructose is commonly found in fruits, fruit juices, some vegetable, and processed foods like sauces, syrups, aerated drinks, fruit juice concentrates, fruit powders, salad dressing, etc.

Top 10 Fructose Rich Foods

1. High Fructose Corn Syrup: Corn syrup is enzymatically processed to convert its glucose into fructose, and different varieties 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.

How to Incorporate Fructose in Children’s Diet

Children should be encouraged to consume natural food sources of fructose like fruits, honey, dried fruits are they are a healthier source and have no harmful repercussions on their health. Processed foods are not only loaded with High Fructose corn syrup, but are also calorie and fat rich predisposing them to childhood obesity.

Remember the Mantra “Natural is the best – leave the rest”.

Note: Children, especially ones under 2 yrs are prone to food intolerance and allergy. Introduce any new food slowly and cautiously. If you are aware of you child's food allergies avoid the any food that contains that particular allergen completely.

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