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Fruits Low In Sugar - Fructose Intolerance Diet



Fruits Low In Sugar and Fructose Intolerance Diet. More tips if you want to reduce your sugar intake: http://www.xyvision.com/eliminating-sugar-today/

All sugars aren’t the same. There are simple sugars called monosaccharides like glucose (dextrose), galactose and fructose. The kind of sugar we all know is called sucrose and comes from sugar beets or sugarcane.

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Fructose (also called fruit sugar) is a natural sugar. What foods have fructose? It is mainly found in fruits and honey, with smaller amounts found in some vegetables. It is also present in most processed foods.

A normal healthy person can tolerate 35 gram fructose per day, which is equivalent to 1 apple and 1 slice of marble cake. On a fructose intolerance diet the amount of fructose should not exceed 15 gram per day, which is equivalent to 1/2 apple and 1/2 slice of marble cake.

List of low sugar fruits and fruits low in fructose (less than 1%):

Papaya 0.3 g fructose and 1 g glucose (per 100 gram)
Peaches 1g fructose and 1 g glucose (per 100 gram)
Honeydew melon (also cantelope, rockmelon) 1 g fructose and 1 g glucose (per 100 gram)
Lemons 1 g fructose and 1 g glucose (per 100 gram)

Generally, fruits that make you squirm because of the sheer sourness or bitterness are the fruits lowest in sugar. Ripeness does affect the amount of sugar a fruit contains, the more ripe, the more sweet, the more sugar!

Fruit with less sugar and fructose content of fruits (2-3%):

Grapefruit 2 g fructose and 2 g glucose (per 100 gram)
Plums 2 g fructose and 3 g glucose (per 100 gram)
Pineapple 2 g fructose and 2 g glucose (per 100 gram)
Strawberries 2 g fructose and 2 g glucose (per 100 gram)
Mangos 3 g fructose and 1 g glucose (per 100 gram)
Orange 3 g fructose and 2 g glucose (per 100 gram)
Blackcurrants 3 g fructose and 3 g glucose (per 100 gram)
Cranberries 3 g fructose and 3 g glucose (per 100 gram)
Banana 3 g fructose and 4 g glucose (per 100 gram)

Apples are among the fruits high in fructose with 6 g fructose and 2 g glucose (per 100 gram)

Avoid hybrid fruits because they contain more sugar than regular varieties to taste sweeter. Usually the kinds that don’t contain seeds anymore (seedless watermelon, seedless grapes, etc.).

Thanks for watching my video about the sugar content of fruit, please subscribe to my channel.

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Counting calories? Veggies are great on a diet, but be sure to eat the best ones, watch: https://www.youtube.com/watch?v=cUFxyVX78EM

P.S. I hope you don´t mind the computer generated voice 😉

Credits: all images public domain source pixabay.com, no music added, for audio I used the free online Text To Speech (TTS) service fromtexttospeech.com

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