There is currently widespread confusion about fructose, in part due to inaccurate mainstream reporting about high-fructose corn syrup, raw fructose, corn-syrup solids, and other fructose sources and compounds. It is certainly true that excessive intakes of any of these fructose sources would be unhealthy (as is the case with most everything), but moderate intakes of these ingredients within the context of a healthy diet are simply not dangerous or unhealthy.
Fructose is nothing more than a simple sugar found primarily in fruits and vegetables. One advantage of using fructose is its very low glycemic index (compared to glucose and some other sugars), while still being quite sweet. This allows it to be used at lower dosages without a penalty to taste.
Additionally, while it is true that fructose is metabolized slightly different from glucose, please note that fructose does not automatically “turn into fat” or cause negative effects on blood lipids – despite what some websites may suggest. Much of fructose’s metabolism depends on the dosages used and the activity level and caloric requirements of a given individual.
As with any excess calories – whether from protein, fat, or carbohydrates – fructose can contribute to weight gain. But again, dosage is key. If fructose alone were responsible for causing weight gain, most vegetarians would tend to be heavier than they are since vegetarians’ fruit intakes are generally quite high. The amount of fructose contained in the Nutrimeals is similar to the fructose content of several common fruits, as the following table shows.
SUGAR CONTENT OF COMMON FRUITS
This table presents information on the sugar content of 21 common fruits and fruit juices. Values are for normal serving sizes, and they represent blended averages across multiple cultivars and samples of a given food. Individual values are presented for the three major sugars found in fruits (glucose, fructose, and sucrose). In addition, values for total sugars (which may include other minor sugars, such as mannitol and sorbitol) are given. The data presented were taken from a United States Department of Agriculture publication titled Sugar Content of Selected Foods (1987).
| Fruit or Fruit Juice |
Serving Size |
Grams per Serving |
|||
|
Glucose |
Fructose |
Sucrose |
Total Sugars |
||
| Apples |
1 apple |
3.2 |
10.5 |
4.6 |
18.4 |
| Apple cider |
8 fl oz |
6.2 |
13.9 |
4.2 |
27.0 |
| Bananas |
1 banana |
4.8 |
3.1 |
7.4 |
17.8 |
| Blackberries |
1 cup |
4.5 |
5.9 |
0.6 |
11.4 |
| Blueberries |
1 cup |
5.1 |
5.2 |
0.3 |
10.6 |
| Cantaloupe |
1/2 melon |
3.2 |
4.8 |
14.4 |
23.2 |
| Figs, dried |
10 figs |
53.5 |
48.6 |
12.2 |
124.4 |
| Grapes |
20 grapes |
3.2 |
3.4 |
0.6 |
7.8 |
| Grape Juice |
8 fl oz |
9.0 |
11.0 |
15.5 |
35.5 |
| Mangos |
1 mango |
1.5 |
6.0 |
20.5 |
30.6 |
| Nectarines |
1 nectarine |
1.6 |
1.5 |
8.4 |
11.6 |
| Oranges |
1 orange |
2.9 |
3.3 |
5.5 |
11.7 |
| Orange Juice |
8 fl oz |
6.9 |
7.4 |
10.2 |
25.3 |
| Papaya |
1 papaya |
4.3 |
8.2 |
5.5 |
17.9 |
| Peaches |
1 peach |
1.0 |
1.1 |
4.9 |
7.6 |
| Pears |
1 pear |
3.2 |
10.6 |
3.0 |
17.4 |
| Pineapple |
1 cup diced |
4.5 |
3.3 |
4.8 |
18.4 |
| Prunes, dried |
5 prunes |
14.1 |
7.3 |
0.2 |
21.6 |
| Raspberries |
1 cup |
4.3 |
3.9 |
3.4 |
11.7 |
| Strawberries |
1 cup |
3.3 |
3.7 |
1.5 |
8.6 |
| Watermelon |
1/16 melon |
7.7 |
15.9 |
17.4 |
43.4 |
Unfortunately, misinformation is easily available on the internet and many people accidentally recycle such information without fully understanding what it claims. Sometimes the information may even be valid, but inappropriately taken out of context and used to draw incorrect conclusions.
The fundamental point of this article is to reinforce that good health requires variety, balance, and moderation. USANA I don’t advocate eating only fructose as a sweetener, but it does have a place – in appropriate amounts – in healthy products. Stated another way: there is a big difference between getting fructose as a sweetener in a soda or some other nutrient-poor food, and getting it as part of a balanced diet.
