Fructose is a monosaccharide that our body can use for energy. Fructose is also called fruit sugar, as it is contained mainly in fruits. Why are low fructose fruits are important? Fruit sugar is associated with fructose intolerance (or malabsorption), which is one of the most common food intolerances. Sometimes fruit sugar can be a problem for people with irritable bowel syndrome or other gastrointestinal conditions. Sometimes it is difficult for the body to absorb the high fructose fruits and foods, and this cause gas, bloating, pain.
Both high and low fructose fruits are important for our health. So do not follow any low fructose diet without consulting your doctor.
Which are low fructose fruits?
A list of low fructose fruits
All fruits contain fructose, but some contain smaller quantities and are more easily tolerated by people with fructose associated problems. Some examples of fruits low in fructose are:
- Pineapples
- Lemons
- Limes
- Strawberries
- Blackberries
- Rhubarb
- Bananas
- Kiwifruits
- Grapefruit
- Orange
- Coconut
- Avocado
What about low fructose vegetables? A few vegetables are high in fructose. Examples of high fructose vegetables are asparagus, artichokes, sugar snap peas.
Fructose is widely used in the food industry for juices, marmalades and jams, biscuits and cakes, soft drinks and many more products. Many protein and fat foods are also prepared with fructose-containing ingredients.
It is interesting to know that:
- Fructose is sweeter and less caloric than ordinary sugar, therefore it is used in smaller quantities. This is one of the reasons to use fruit sugar so widely, for the production of prepared foods.
- Fructose does not increase blood sugar (glucose!) And therefore is used in many diet products.
- It may be difficult for body to absorb fructose when it is in large quantities
- Fructose is absorbed 2 times slower than glucose and does not require insulin. Therefore it is also known as sugar for diabetics.
- Honey is also a major source of fructose.
Attention: Before using any low fructose diet, consult your doctor.
