Fructose is incorporated into triglycerides more readily than glucose circulating within the bloodstream as blood sugar.
Fructose, also known as fruit sugar (levulose) is a simple sugar twice as sweet as sucrose (table sugar). Contrary to previous claims for its superiority over glucose (blood sugar), it does not play essential part in human nutrition.
Although naturally present in fruits, fructose is also available in the form of crystals as a table sugar substitute. It is also sold commercially as high-fructose corn syrup which can contain up to 55 percent sucrose.
However, fructose can have some toxic effects on our health, especially on cardiovascular and digestive systems, as well as on our metabolism.
Fructose, especially its excessive consumption, may increase:
the risk of abnormal blood clotting ailments and hypertension (high blood pressure)
the risk of type 2 diabetes
total blood cholesterol levels (it serves in part as the raw material for the synthesis of cholesterol within the body)
LDL-“bad” cholesterol levels, and
blood triglyceride levels, especially in diabetics (fructose has a greater propensity to increase serum triglycerides than glucose).
Excessive consumption of fructose may also cause:
fatigue, especially in persons who are fructose intolerant
insulin resistance, and
obesity.
It is estimated that up to 33 percent of persons are unable to completely absorb fructose due to fructose intolerance (also known as dietary fructose intolerance (DFI) which may cause
flatulence
intestinal cramps (abdominal pain)
bloating, and
altered bowel habits (diarrhea).
Fructose may cause the symptoms of irritable bowel syndrome (IBS) and may be an underlying cause of some cases of IBS due to its malabsorption.
Fruit Sources of Fructose
FRUIT LIST
Fructose per 100 grams
1. Dates
32 grams/32%
2. Raisins
29.7 grams/27.9%
3. Figs
22.9 grams/22.9%
4. Prunes
12.5 grams/12.5%
5. Grapes
8.13 grams/8.13%
6. Pears
6.23 grams/6.23%
7. Cherries
6 grams/6%
8. Apples
5.9 grams/5.9%
9. Persimmon
5.56 grams/5.56%
10. Blueberry
4.97 grams/4.97%
11. Bananas
4.85 grams/4.85%
12. Kiwi Fruit
4.35 grams/4.35%
13. Watermelon
3.36 grams/3.36%
14. Plums
3.07 grams/3.07%
16. Honeydew Melon
2.96 grams/2.96%
17. Grapefruit
2.5 grams/2.5%
18. Strawberry
2.5 grams/2.5%
19. Blackberry
2.4 grams/2.4%
20. Raspberry
2.35 grams/2.35%
21. Orange
2.25 grams/2.25%
22. Pineapple
2.05 grams/2.05%
23. Cantaloupe
1.87 grams/1.87%
24. Peach
1.53 grams/1.53%
25. Nectarine
1.37 grams/1.37%
26. Apricot
0.94 gram/0.94%
As you can see, among the twenty-six popular fruits the lowest fructose content show, respectively:
apricots
nectarines
peaches
and
cantaloupes.
Therefore, the above fruits should be your first choice of fruit in triglycerides-lowering diet, provided you have not been diagnosed with fructose intolerance.
Logical, isn't it? But not quite true.
Fruit Sources of Sucrose
FRUIT LIST
Sucrose per 100 grams
1. Papaya
30 grams/30%
2. Dates
20 grams/20%
3. Apricot
5.87 grams/5.87%
4. Pineapple
5.47 grams/5.47%
5. Nectarine
4.87 grams/4.87%
6. Peach
4.76 grams/4.76%
7. Cantaloupe
4.35 grams/4.35%
8. Orange
4.28 grams/4.38%
9. Honeydew Melon
2.48 grams/2.48%
10. Bananas
2.39 grams/2.39%
11. Apples
2.07 grams/2.07%
12. Plums
1.57 grams/1.57%
13. Persimmon
1.54 grams/1.54%
14. Watermelon
1.21 grams/1.21%
As you can see, among the fourteen popular fruits the lowest sucrose (sugar) content show, respectively:
watermelons
persimmons (juicy smooth-skinned orange-red tropical fruits that are sweet only when fully ripe) and
plums.
Therefore, the above fruits should be your first choice of fruit in triglycerides-lowering diet, provided you have not been diagnosed with fructose intolerance.
Logical, isn't it? But not necessarily true.
Your Choice of Fruit
Whole fruits are both a source of fructose and - sucrose, in other words, sugar. Also known as beet or cane (table) sugar, chemically it consists of glucose and - fructose.
Glucose is the only carbohydrate that actually circulates within the bloodstream (as blood sugar). It provides energy to most of the body's cells and is the preferred fuel for most cells, including the neurons of the brain (the brain utilizes 25 percent of glucose for its own “fuel” requirements).
Sugar then is a sort of "good" and "bad" guy at the same time with fruits as a perfect example. Some of them are high in fructose but at the same time low in sucrose, and vice versa.
Watermelon, for instance, is low in sucrose (1.21%) but at the same time much higher in fructose (3.36%). Apricots on the other hand are low in fructose (0.94%) but very high in sucrose (5.87%). The same applies to other low-high, fructose-sucrose fruits like persimmons, plums, nectarines, peaches and cantaloupes.
So as far as fruit consumption is concerned, the only practical solution is their limited consumption. Because fruits are a considerable source of sugar in our today's diet (already full of sugar!), their daily intake should be carefully monitored by all people, not only those whose health condition could be adversely affected by the sugar, diabetics and pre-diabetics in particular.
Like with many other things in our life, moderation is the key here, the only win-win situation. And this "rule" should be followed by everyone who is seriously concerned about his or her health.
Table of Fruits and Sugars
Although eating fresh fruits as your appetite dictates still holds for many people, if you are overweight, insulin resistant, or have elevated blood triglycerides, you should limit your intake of high-sugar fruits, such as grapes, bananas, mangos, sweet cherries, apples, pineapples, pears and kiwi fruit.
This recommendation also applies to dried fruits which contain excessive sugar. As a matter of fact, they more resemble commercial candy than their fresh counterparts.
Try to include more vegetables instead. However, some fruits, like tomatoes, avocadoes, lemons, and limes, are very low in total sugar and do not have to be restricted.
Fructose consumption is particularly problematic for people who are insulin resistant - a condition associated with metabolic syndrome X and/or type 2 diabetes. Because sucrose (table sugar) is split in the gut into its two component parts (fructose and glucose) before it enters the bloodstream, sucrose's contribution to the total dietary fructose load must be considered.
For this reason the total metabolic fructose for items below has been tabulated (in grams of sugar per 100 grams). The term "total metabolic fructose" (Tot. met. fructose) means fructose and sucrose combined.
Total sugars
Glucose
Galactose
Fructose
Sucrose
Lactose
Maltose
Tot. met. fructose
Fresh Fruit
Apples
13.3
2.3
7.6
3.3
9.3
Apricots
9.3
1.6
0.7
5.2
3.1
3.3
Avocado, California
0.9
0.5
0.2
0.1
0.3
Avocado, Florida
0.9
0.5
0.2
0.1
0.3
Banana
15.6
4.2
2.7
6.5
6.0
Blackberries
8.1
3.1
4.1
0.4
4.3
Blueberries
7.3
3.5
3.6
0.2
3.7
Cantaloupe
8.7
1.2
1.8
5.4
4.5
Casaba melon
4.7
0.3
0.0
Cherries, sweet
14.6
8.1
6.2
0.2
1.3
6.3
Cherries, sour
8.1
4.2
3.3
0.5
3.6
Elderberries
7.0
Figs
6.9
3.7
2.8
0.4
3.0
Grapefruit, pink
6.2
1.3
1.2
3.4
2.9
Grapefruit, white
6.2
1.3
1.2
3.4
2.9
Grapes
18.1
6.5
0.4
7.6
0.1
7.6
Guava
6.0
1.2
1.9
1.0
0.7
2.4
Guava, strawberry
6.0
1.2
1.9
1.0
2.4
Honeydew melon
8.2
Jackfruit
8.4
1.4
1.4
5.4
4.1
Kiwi fruit
10.5
5.0
4.3
1.1
4.9
Lemon
2.5
1.0
0.8
0.6
1.1
Lime
0.4
0.2
0.2
0.2
Mamey Apple
6.5
1.1
3.7
1.6
4.5
Mango
14.8
0.7
2.9
9.9
7.9
Nectarine
8.5
1.2
6.2
3.1
Orange
9.2
2.2
2.5
4.2
4.6
Papaya
5.9
1.4
2.7
1.8
0.4
3.6
Peach
8.7
1.2
1.3
5.6
4.1
Pear
10.5
1.9
6.4
1.8
7.3
Pear, Bosc
10.5
1.9
6.4
1.8
7.3
Pear, D'Anjou
10.5
1.9
6.4
1.8
7.3
Pineapple
11.9
2.9
2.1
3.1
3.7
Plum
7.5
2.7
1.8
3
3.3
Pomegranate
10.1
5.0
4.7
0.4
4.9
Purple Passion Fruit or Granadilla
11.2
4.0
3.1
3.3
4.8
Raspberries
9.5
3.5
3.2
2.8
1.0
4.6
Starfruit
7.1
3.1
3.2
0.8
0.1
3.6
Strawberries
5.8
2.2
2.5
1.0
3.0
Tangerine
7.7
Tomato
2.8
1.1
1.4
1.4
Watermelon
9.0
1.6
3.3
3.6
5.1
Dried Fruit
Dates
64.2
44.6
22.3
Dried apricots
38.9
20.3
12.2
6.4
15.4
Dried figs
62.3
26.9
3.9
24.4
6.1
27.5
Dried mango
73.0
Dried papaya
53.5
Dried peaches
44.6
15.8
15.6
13.2
22.2
Dried pears
49.0
Dried prunes
44.0
28.7
14.8
0.5
15.1
Raisins
65.0
31.2
33.8
33.8
Raisins, Golden
70.6
32.7
37.1
0.8
37.5
Zante currants
70.6
32.7
37.1
0.8
37.5
Pure sugars
Sucrose (table sugar)
97.0
97.0
48.5
Maple sugar
85.2
4.3
4.3
75.0
41.8
Honey
81.9
33.8
42.4
1.5
4.2
43.2
High fructose corn syrup (42%)
71.0
36.9
29.8
2.1
29.8
High fructose corn syrup (55%)
77.0
30.8
42.4
2.3
42.4
High fructose corn syrup (90%)
80.0
7.2
72
72.0
Molasses
60.0
11.2
12.9
34.7
30.3
Sorghum syrup
65.7
33.5
Brown sugar
89.7
5.2
84.1
42.1
Candy
M & M chocolate candy
64.7
54.9
7.6
27.5
Lifesavers
66.5
66.5
33.3
Hard candy
62.3
66.7
33.4
Bit O Honey
42.4
5.0
0.5
27.0
2.5
5.0
14.0
Almond Joy
44.9
Baby Ruth
42.0
Butterfinger
48.8
Caramello Candy Bar
54.2
Nestles Crunch Candy Bar
52.4
0.2
45.1
6.8
22.8
Nestles 100 Grand Candy Bar
63.5
Nestles Raisinets
62.5
Reeses Pieces
50.0
Skittles
76.4
Nestles Plain Milk Chocolate Candy Bar
51.0
Hershey's Kisses
50.0
Sugar babies
72.9
Milk Duds
50.0
Junior Mints
82.2
Source: Fruit and Sugar Content: The Paleo Diet by Dr. Loren Cordain, Ph.D.
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