Table of ContentsView AllTable of ContentsFructose in the BodyIs Fructose “Bad Sugar?“Most Nutritious Fructose FoodsLeast Nutritious Fructose FoodsReasons to Monitor Fructose Intake
Table of ContentsView All
View All
Table of Contents
Fructose in the Body
Is Fructose “Bad Sugar?”
Most Nutritious Fructose Foods
Least Nutritious Fructose Foods
Reasons to Monitor Fructose Intake
Fructose, commonly known as fruit sugar, is a basic form of carbohydrate. It is one of the three monosaccharides, which are single sugar molecules and are called simple sugars.Fructose occurs naturally in foods likefruit, certain vegetables, and honey and is added to others.Fruits and vegetables are highly nutritious foods containing fiber, vitamins, minerals, antioxidants, and water.Sweeteners, such as honey or high fructose corn syrup (HFCS), can add fructose to foods. Both contain a combination of fructose and glucose. Sweeteners add sweetness and also increase shelf life.Natural fructose is different from HFCS, which is a combination of glucose and fructose and is considered an added sugar. HFCS is often added to foods that are less nutrient-dense, such as desserts and sweetened beverages.This article will discuss the functions of fructose, intolerances, reasons to eat less added sugars, and more.Kseniya Ovchinnikova / Getty ImagesFunction of Fructose Sugar in BodyThe liver is the major site of fructose metabolism.Fructose can be converted to glucose (the body’s preferred and primary source of energy). Glucose can be stored in the liver asglycogen. Or, it can be broken down for energy according to the liver’s energy demand. Unlike glucose, fructose does not needinsulinto be taken into cells.Fructose vs. Glucose vs. SucroseFructose, like glucose, is a single sugar molecule. It is found in fruits, certain vegetables, and honey and is sweeter than other sugars. Nutritionally, glucose is the most important and abundant single sugar molecule. It is present in all disaccharides (molecules with two sugar units),HFCS is a sweetener made from corn starch that has been processed to convert some of its glucose into fructose. HFCS contains 42% to 55% fructose, with the remainder being primarily glucose and some water.HFCS is “high” in fructose compared to the pure glucose in corn syrup. Different formulations of HFCS contain various amounts of fructose.Sucrose, commonly known as table sugar, is a disaccharide made of glucose and fructose. It is derived from sugar cane or sugar beets. It is also found in many plants.Similarities:Fructose, glucose, and sucrose are all sugar molecules.Fructose and glucose are single sugar molecules.All can get broken down to use for energy.All provide 4 calories per gram.Differences:Fructose is found naturally in fruits and certain vegetables.HFCS contains fructose, glucose, and water.All carbohydrates get metabolized into glucose and are used as energy.Sucrose is a disaccharide made of two single sugar units: glucose and fructose.Sucrose can be made from sugar cane or sugar beets.Fructose tastes sweeter than glucose and sucrose.Mixed Interpretations of Fructose as “Bad” SugarNatural fructose found in fruits and vegetables is not bad. Fruits and vegetables are highly nutritious foods.They contain fiber, antioxidants, and disease-fighting plant-based compounds.If you heard that fructose is bad, the reference is likely to added sugar. However, regardless of form, your diet should have limited space for any added sugar.Diets high in added sugar are associated with an increased risk of diseases, such as diabetes, heart disease, metabolic disorders, and certain types of cancer.Foods high in added sugar are typically high in saturated fat, which can increase the risk ofinsulin resistanceand high cholesterol.Yet, nutrition is complex, and reducing sugar without paying attention to other factors, such as fat, total calories, fiber, and intake of nutritious foods like plants, may not be enough.Overall dietary patterns are important for the protection and management of disease.One reliable resource is theDietary Guidelines for Americans,which emphasizes limiting foods and beverages high in added sugars, saturated fat, sodium, and alcoholic beverages.Most Nutritious Fructose FoodsWhole fruit is a nutritious food that contains fructose, fiber, vitamins, minerals, antioxidants and plant-based compounds. Fruit is also lower in calories than many foods with added fructose (desserts and sweetened beverages) and contains virtually no fat.Some fruits contain higher levels of fructose than others. For example, apples, pears, and watermelons contain a large amount of fructose.Certain vegetables also contain fructose. These include artichokes, asparagus, onions, and leeks.Althoughhoneyis considered an added sugar, it is also thought to have nutritional properties like polyphenols and antioxidants. A small amount of honey is often used to soothe coughs, too.BeveragesMany types of sweetened beverages, like soda, contain HFCS or other forms of added sugars. The type of HFCS used in beverages typically contains 55% fructose.Least Nutritious Fructose FoodsWhen added to foods as a sweetener, fructose is typically added in the form of HFCS. Foods that may contain it include but are not limited to:Beverages such as sodaCandiesCondiments like ketchup and salad dressingSweetened yogurtsBaked goods (donuts, cakes)Certain granola or granola barsCanned and packaged foodsJamsFast-food itemsCereal productsOther sweetened foodsToo much added sugar of any kind is not great for your health. TheDietary Guidelines for Americansrecommends limiting calories from added sugars to less than 10% of total calories per day.Added sugars can take the form of table sugar, fructose, liquid fructose, HFCS, cane syrup, malt syrup, dextrose, maple syrup, honey, agave, and more.They do not include natural sugars like fructose found in fruits and vegetables.What Research Says About Your Daily Sugar ConsumptionReasons to Monitor Fructose IntakeCertain populations of people need to monitor their fructose intake.For example, people withirritable bowel syndromewho are instructed to follow a diet low infermentable oligosaccharides, disaccharides, monosaccharides, and polyols(FODMAPs) must limit or eliminate foods that contain fructose. They may need to avoid foods with excess fructose, such as apples, pears, mangoes, cherries, figs, nashi pears, watermelon, and dried fruit.In this population, fructose can cause gas and bloating because it is poorly absorbed. The unabsorbed fructose can travel to the large intestine, where it is fermented, resulting in gas and bloating. Other gastrointestinal diseases associated with a potential fructose intolerance include inflammatory bowel disease and celiac disease.How To Tell If You Have Fructose IntoleranceIntolerance and Allergy SymptomsPeople with carbohydrate metabolism disorders, such ashereditary fructose intolerance(fructose-1-phosphate aldolase deficiency), must avoid fructose.Hereditary fructose intolerance is a rare genetic disorder in which people cannot metabolize fructose due to an enzyme deficiency.Ingestion of fructose can causehypoglycemia (low blood sugar),nausea, vomiting, excessive sleepiness, poor feeding and growth (in babies), and more.Prolonged exposure can cause liver damage.People with this inherited disorder are also unable to metabolize sugar, sorbitol, and brown sugar.How to Eat Less Added FructoseIf you want to eat less added sugar, such as fructose, honey, or sucrose (all of which contain fructose), aim to choose whole foods most of the time and enjoy sweets in moderation. Opt for unsweetened beverages like water, unsweetened iced tea, coffee, and seltzer.Read labels on packaged food items and search the ingredient list for sweeteners that contain fructose, like HFCS.SummaryNatural fructose is found in fruits, certain vegetables, and honey. Fruits and vegetables contain vitamins, minerals, fiber, water, plant-based compounds, and antioxidants. A variety of each should be included daily in a healthy eating plan.Reducing your intake ofadded sugaris advantageous to your health. It allows you to eat more nutritious foods with fiber and other important nutrients.Foods high in added sugar, like soda, sweets, cookies, desserts, and other packaged foods, may contain added sources of fructose. To reduce your added fructose intake, read labels and choose whole foods most of the time.
Fructose, commonly known as fruit sugar, is a basic form of carbohydrate. It is one of the three monosaccharides, which are single sugar molecules and are called simple sugars.
Fructose occurs naturally in foods likefruit, certain vegetables, and honey and is added to others.Fruits and vegetables are highly nutritious foods containing fiber, vitamins, minerals, antioxidants, and water.
Sweeteners, such as honey or high fructose corn syrup (HFCS), can add fructose to foods. Both contain a combination of fructose and glucose. Sweeteners add sweetness and also increase shelf life.
Natural fructose is different from HFCS, which is a combination of glucose and fructose and is considered an added sugar. HFCS is often added to foods that are less nutrient-dense, such as desserts and sweetened beverages.
This article will discuss the functions of fructose, intolerances, reasons to eat less added sugars, and more.
Kseniya Ovchinnikova / Getty Images
Function of Fructose Sugar in Body
The liver is the major site of fructose metabolism.Fructose can be converted to glucose (the body’s preferred and primary source of energy). Glucose can be stored in the liver asglycogen. Or, it can be broken down for energy according to the liver’s energy demand. Unlike glucose, fructose does not needinsulinto be taken into cells.
Fructose vs. Glucose vs. Sucrose
Fructose, like glucose, is a single sugar molecule. It is found in fruits, certain vegetables, and honey and is sweeter than other sugars. Nutritionally, glucose is the most important and abundant single sugar molecule. It is present in all disaccharides (molecules with two sugar units),
HFCS is a sweetener made from corn starch that has been processed to convert some of its glucose into fructose. HFCS contains 42% to 55% fructose, with the remainder being primarily glucose and some water.HFCS is “high” in fructose compared to the pure glucose in corn syrup. Different formulations of HFCS contain various amounts of fructose.
Sucrose, commonly known as table sugar, is a disaccharide made of glucose and fructose. It is derived from sugar cane or sugar beets. It is also found in many plants.
Similarities:
Differences:
Mixed Interpretations of Fructose as “Bad” Sugar
Natural fructose found in fruits and vegetables is not bad. Fruits and vegetables are highly nutritious foods.They contain fiber, antioxidants, and disease-fighting plant-based compounds.
If you heard that fructose is bad, the reference is likely to added sugar. However, regardless of form, your diet should have limited space for any added sugar.
Diets high in added sugar are associated with an increased risk of diseases, such as diabetes, heart disease, metabolic disorders, and certain types of cancer.Foods high in added sugar are typically high in saturated fat, which can increase the risk ofinsulin resistanceand high cholesterol.
Yet, nutrition is complex, and reducing sugar without paying attention to other factors, such as fat, total calories, fiber, and intake of nutritious foods like plants, may not be enough.Overall dietary patterns are important for the protection and management of disease.
One reliable resource is theDietary Guidelines for Americans,which emphasizes limiting foods and beverages high in added sugars, saturated fat, sodium, and alcoholic beverages.
Whole fruit is a nutritious food that contains fructose, fiber, vitamins, minerals, antioxidants and plant-based compounds. Fruit is also lower in calories than many foods with added fructose (desserts and sweetened beverages) and contains virtually no fat.
Some fruits contain higher levels of fructose than others. For example, apples, pears, and watermelons contain a large amount of fructose.
Certain vegetables also contain fructose. These include artichokes, asparagus, onions, and leeks.
Althoughhoneyis considered an added sugar, it is also thought to have nutritional properties like polyphenols and antioxidants. A small amount of honey is often used to soothe coughs, too.
BeveragesMany types of sweetened beverages, like soda, contain HFCS or other forms of added sugars. The type of HFCS used in beverages typically contains 55% fructose.
Beverages
Many types of sweetened beverages, like soda, contain HFCS or other forms of added sugars. The type of HFCS used in beverages typically contains 55% fructose.
When added to foods as a sweetener, fructose is typically added in the form of HFCS. Foods that may contain it include but are not limited to:
Too much added sugar of any kind is not great for your health. TheDietary Guidelines for Americansrecommends limiting calories from added sugars to less than 10% of total calories per day.
Added sugars can take the form of table sugar, fructose, liquid fructose, HFCS, cane syrup, malt syrup, dextrose, maple syrup, honey, agave, and more.They do not include natural sugars like fructose found in fruits and vegetables.
What Research Says About Your Daily Sugar Consumption
Certain populations of people need to monitor their fructose intake.
For example, people withirritable bowel syndromewho are instructed to follow a diet low infermentable oligosaccharides, disaccharides, monosaccharides, and polyols(FODMAPs) must limit or eliminate foods that contain fructose. They may need to avoid foods with excess fructose, such as apples, pears, mangoes, cherries, figs, nashi pears, watermelon, and dried fruit.
In this population, fructose can cause gas and bloating because it is poorly absorbed. The unabsorbed fructose can travel to the large intestine, where it is fermented, resulting in gas and bloating. Other gastrointestinal diseases associated with a potential fructose intolerance include inflammatory bowel disease and celiac disease.
How To Tell If You Have Fructose Intolerance
Intolerance and Allergy Symptoms
People with carbohydrate metabolism disorders, such ashereditary fructose intolerance(fructose-1-phosphate aldolase deficiency), must avoid fructose.Hereditary fructose intolerance is a rare genetic disorder in which people cannot metabolize fructose due to an enzyme deficiency.
Ingestion of fructose can causehypoglycemia (low blood sugar),nausea, vomiting, excessive sleepiness, poor feeding and growth (in babies), and more.Prolonged exposure can cause liver damage.People with this inherited disorder are also unable to metabolize sugar, sorbitol, and brown sugar.
How to Eat Less Added Fructose
If you want to eat less added sugar, such as fructose, honey, or sucrose (all of which contain fructose), aim to choose whole foods most of the time and enjoy sweets in moderation. Opt for unsweetened beverages like water, unsweetened iced tea, coffee, and seltzer.
Read labels on packaged food items and search the ingredient list for sweeteners that contain fructose, like HFCS.
Summary
Natural fructose is found in fruits, certain vegetables, and honey. Fruits and vegetables contain vitamins, minerals, fiber, water, plant-based compounds, and antioxidants. A variety of each should be included daily in a healthy eating plan.
Reducing your intake ofadded sugaris advantageous to your health. It allows you to eat more nutritious foods with fiber and other important nutrients.
Foods high in added sugar, like soda, sweets, cookies, desserts, and other packaged foods, may contain added sources of fructose. To reduce your added fructose intake, read labels and choose whole foods most of the time.
18 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.University of Utah.Spotlight on sugar.Sugar Nutrition Resource Centre.What are some foods high in fructose?MedlinePlus.Sweeteners—sugars.Food and Drug Administration.High fructose corn syrup questions and answers.Grüneis V, Schweiger K, Galassi C, et al.Sweetness perception is not involved in the regulation of blood glucose after oral application of sucrose and glucose solutions in healthy male subjects.Mol Nutr Food Res. 2021;65(2):e2000472. doi:10.1002/mnfr.202000472USDA MyPlate. U.S. Department of Agriculture.More key topics: limit added sugars.Huang Y, Chen Z, Chen B, et al.Dietary sugar consumption and health: umbrella review.BMJ. 2023;381:e071609. doi:10.1136/bmj-2022-071609von Frankenberg AD, Marina A, Song X, Callahan HS, Kratz M, Utzschneider KM.A high-fat, high-saturated fat diet decreases insulin sensitivity without changing intra-abdominal fat in weight-stable overweight and obese adults.Eur J Nutr. 2017;56(1):431-443. doi:10.1007/s00394-015-1108-6Rippe JM, Angelopoulos TJ.Relationship between added sugars consumption and chronic disease risk factors: current understanding.Nutrients.2016;8(11):697. doi:10.3390/nu8110697USDA.Dietary Guidelines for Americans 2020-2025.DeChristopher LR.40 years of adding more fructose to high fructose corn syrup than is safe, through the lens of malabsorption and altered gut health-gateways to chronic disease.Nutr J. 2024;23(1):16. doi:10.1186/s12937-024-00919-3Abuelgasim H, Albury C, Lee J.Effectiveness of honey for symptomatic relief in upper respiratory tract infections: a systematic review and meta-analysis.BMJ Evid Based Med. 2021;26(2):57-64. doi:10.1136/bmjebm-2020-111336Li X, Luan Y, Li Y, et al.The effect of high-fructose corn syrup vs. sucrose on anthropometric and metabolic parameters: A systematic review and meta-analysis.Front Nutr. 2022;9:1013310. doi:10.3389/fnut.2022.1013310USDA Food and Drug Administration.Added sugars on the nutrition facts label.Monash University.High and low FODMAP foods.Merck Manual Consumer Version.Hereditary fructose intolerance.National Library of Medicine.Hereditary fructose intolerance.National Organization for Rare Disorders.Fructose intolerance, hereditary.
18 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.University of Utah.Spotlight on sugar.Sugar Nutrition Resource Centre.What are some foods high in fructose?MedlinePlus.Sweeteners—sugars.Food and Drug Administration.High fructose corn syrup questions and answers.Grüneis V, Schweiger K, Galassi C, et al.Sweetness perception is not involved in the regulation of blood glucose after oral application of sucrose and glucose solutions in healthy male subjects.Mol Nutr Food Res. 2021;65(2):e2000472. doi:10.1002/mnfr.202000472USDA MyPlate. U.S. Department of Agriculture.More key topics: limit added sugars.Huang Y, Chen Z, Chen B, et al.Dietary sugar consumption and health: umbrella review.BMJ. 2023;381:e071609. doi:10.1136/bmj-2022-071609von Frankenberg AD, Marina A, Song X, Callahan HS, Kratz M, Utzschneider KM.A high-fat, high-saturated fat diet decreases insulin sensitivity without changing intra-abdominal fat in weight-stable overweight and obese adults.Eur J Nutr. 2017;56(1):431-443. doi:10.1007/s00394-015-1108-6Rippe JM, Angelopoulos TJ.Relationship between added sugars consumption and chronic disease risk factors: current understanding.Nutrients.2016;8(11):697. doi:10.3390/nu8110697USDA.Dietary Guidelines for Americans 2020-2025.DeChristopher LR.40 years of adding more fructose to high fructose corn syrup than is safe, through the lens of malabsorption and altered gut health-gateways to chronic disease.Nutr J. 2024;23(1):16. doi:10.1186/s12937-024-00919-3Abuelgasim H, Albury C, Lee J.Effectiveness of honey for symptomatic relief in upper respiratory tract infections: a systematic review and meta-analysis.BMJ Evid Based Med. 2021;26(2):57-64. doi:10.1136/bmjebm-2020-111336Li X, Luan Y, Li Y, et al.The effect of high-fructose corn syrup vs. sucrose on anthropometric and metabolic parameters: A systematic review and meta-analysis.Front Nutr. 2022;9:1013310. doi:10.3389/fnut.2022.1013310USDA Food and Drug Administration.Added sugars on the nutrition facts label.Monash University.High and low FODMAP foods.Merck Manual Consumer Version.Hereditary fructose intolerance.National Library of Medicine.Hereditary fructose intolerance.National Organization for Rare Disorders.Fructose intolerance, hereditary.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
University of Utah.Spotlight on sugar.Sugar Nutrition Resource Centre.What are some foods high in fructose?MedlinePlus.Sweeteners—sugars.Food and Drug Administration.High fructose corn syrup questions and answers.Grüneis V, Schweiger K, Galassi C, et al.Sweetness perception is not involved in the regulation of blood glucose after oral application of sucrose and glucose solutions in healthy male subjects.Mol Nutr Food Res. 2021;65(2):e2000472. doi:10.1002/mnfr.202000472USDA MyPlate. U.S. Department of Agriculture.More key topics: limit added sugars.Huang Y, Chen Z, Chen B, et al.Dietary sugar consumption and health: umbrella review.BMJ. 2023;381:e071609. doi:10.1136/bmj-2022-071609von Frankenberg AD, Marina A, Song X, Callahan HS, Kratz M, Utzschneider KM.A high-fat, high-saturated fat diet decreases insulin sensitivity without changing intra-abdominal fat in weight-stable overweight and obese adults.Eur J Nutr. 2017;56(1):431-443. doi:10.1007/s00394-015-1108-6Rippe JM, Angelopoulos TJ.Relationship between added sugars consumption and chronic disease risk factors: current understanding.Nutrients.2016;8(11):697. doi:10.3390/nu8110697USDA.Dietary Guidelines for Americans 2020-2025.DeChristopher LR.40 years of adding more fructose to high fructose corn syrup than is safe, through the lens of malabsorption and altered gut health-gateways to chronic disease.Nutr J. 2024;23(1):16. doi:10.1186/s12937-024-00919-3Abuelgasim H, Albury C, Lee J.Effectiveness of honey for symptomatic relief in upper respiratory tract infections: a systematic review and meta-analysis.BMJ Evid Based Med. 2021;26(2):57-64. doi:10.1136/bmjebm-2020-111336Li X, Luan Y, Li Y, et al.The effect of high-fructose corn syrup vs. sucrose on anthropometric and metabolic parameters: A systematic review and meta-analysis.Front Nutr. 2022;9:1013310. doi:10.3389/fnut.2022.1013310USDA Food and Drug Administration.Added sugars on the nutrition facts label.Monash University.High and low FODMAP foods.Merck Manual Consumer Version.Hereditary fructose intolerance.National Library of Medicine.Hereditary fructose intolerance.National Organization for Rare Disorders.Fructose intolerance, hereditary.
University of Utah.Spotlight on sugar.
Sugar Nutrition Resource Centre.What are some foods high in fructose?
MedlinePlus.Sweeteners—sugars.
Food and Drug Administration.High fructose corn syrup questions and answers.
Grüneis V, Schweiger K, Galassi C, et al.Sweetness perception is not involved in the regulation of blood glucose after oral application of sucrose and glucose solutions in healthy male subjects.Mol Nutr Food Res. 2021;65(2):e2000472. doi:10.1002/mnfr.202000472
USDA MyPlate. U.S. Department of Agriculture.More key topics: limit added sugars.
Huang Y, Chen Z, Chen B, et al.Dietary sugar consumption and health: umbrella review.BMJ. 2023;381:e071609. doi:10.1136/bmj-2022-071609
von Frankenberg AD, Marina A, Song X, Callahan HS, Kratz M, Utzschneider KM.A high-fat, high-saturated fat diet decreases insulin sensitivity without changing intra-abdominal fat in weight-stable overweight and obese adults.Eur J Nutr. 2017;56(1):431-443. doi:10.1007/s00394-015-1108-6
Rippe JM, Angelopoulos TJ.Relationship between added sugars consumption and chronic disease risk factors: current understanding.Nutrients.2016;8(11):697. doi:10.3390/nu8110697
USDA.Dietary Guidelines for Americans 2020-2025.
DeChristopher LR.40 years of adding more fructose to high fructose corn syrup than is safe, through the lens of malabsorption and altered gut health-gateways to chronic disease.Nutr J. 2024;23(1):16. doi:10.1186/s12937-024-00919-3
Abuelgasim H, Albury C, Lee J.Effectiveness of honey for symptomatic relief in upper respiratory tract infections: a systematic review and meta-analysis.BMJ Evid Based Med. 2021;26(2):57-64. doi:10.1136/bmjebm-2020-111336
Li X, Luan Y, Li Y, et al.The effect of high-fructose corn syrup vs. sucrose on anthropometric and metabolic parameters: A systematic review and meta-analysis.Front Nutr. 2022;9:1013310. doi:10.3389/fnut.2022.1013310
USDA Food and Drug Administration.Added sugars on the nutrition facts label.
Monash University.High and low FODMAP foods.
Merck Manual Consumer Version.Hereditary fructose intolerance.
National Library of Medicine.Hereditary fructose intolerance.
National Organization for Rare Disorders.Fructose intolerance, hereditary.
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