If you find that you are sensitive to fructose or if you are fighting to lose those last few pounds to maintain a lean body, then you’ll want to start strategically limiting your intake of high fructose fruits and consume fruits with low-to-medium levels of fructose in moderation.
What Is Fructose?
Fructose is a monosaccharide carbohydrate, which is one of the simplest forms of sugar. Similar to glucose, it is often referred to as “fruit sugar.” Fruits with more than 4 grams per serving of fructose are considered ‘high in fructose.’
Common high fructose fruits include all dried fruits, grapes, apples, pears, cherries, pomegranate, kiwi and blackberries. Consume fresh, low-fructose whole fruit in moderation like avocados, cranberries, apricots, and clementines.
Fruits and Fruit Juices Highest in Fructose
The below table provides a list of high fructose fruits, in order of greatest to least fructose content by serving size.
|Food||Serving Measure||Fructose Per Serving (g)||Value per 100 g|
|Raisins (seedless)||1.0 cup, packed||48.97||29.68|
|Figs (dried)||1.0 cup||34.17||22.93|
|Dates||1.0 cup, chopped||28.75||19.56|
|Prunes||1.0 cup, pitted||21.66||12.45|
|Peaches (dried)||1.0 cup, halves||21.58||13.49|
|Apricots (dried)||1.0 cup, halves||16.21||12.47|
|Pomegranate juice, bottled||1.0 cup||15.86||6.37|
|Jackfruit||1.0 cup, sliced||15.16||9.19|
|Pickles, sweet||1.0 cup, chopped||14.1||8.81|
|Sapote, mamey||1.0 cup 1" pieces||13.4||7.66|
|Bananas||1.0 cup, mashed||10.91||4.85|
|Cranberries (dried)||0.25 cup||10.78||26.96|
|Cherimoya||1.0 cup, pieces||10.05||6.28|
|Persimmons||1.0 fruit (2-1/2" dia)||9.34||5.56|
|Pears||1.0 cup, slices||8.99||6.42|
|Plantains (fried)||1.0 cup||8.21||4.86|
|Kiwi||1.0 cup, sliced||7.83||4.35|
|Mangos||1.0 cup pieces||7.72||4.68|
|Cherries||1.0 cup, with pits, yields||7.41||5.37|
|Apples (with skin)||1.0 cup, quartered or chopped||7.38||5.9|
|Feijoa||1.0 cup, pureed||7.17||2.95|
|Grapefruit juice||1.0 cup||7.16||2.9|
SOURCE: National Nutrient Database for Standard Reference Release 28 (May 2016)
Why Fructose Matters If You Have Gout
The reason fructose should be limited in relation to gout is because it increases the level of uric acid in the body. The ideal range for uric acid is between 3 to 5.5 mg per dl, and to keep levels below that I would recommend you target fructose intake to 15 – 25 grams or less per day. In practical terms, 1 cup of watermelon balls equals 5.17 grams of fructose, which is below the target range.
Why Fruit Juice Should be Limited, or Avoided
The extra ingredients manufacturers add to these drinks act as preservatives and flavor additives, but can be compromising to your health. Potential unwanted problems include: insulin spikes, canker sores, and simply excess sugar which may increase your risk of cancer. Big Agra often fortifies these drinks with Vitamin C (ascorbic acid), calcium, and Vitamin D. What are the quality and standards behind fortification? Squeezing your own fresh fruit avoids these issues and is a safe alternative to consuming fruit juices with preservatives and added ingredients.