Fructose are the natural sugars found in the honey, fruits and vegetables. They add the sweet taste to the foodstuffs and help in the regulation of the blood sugar level. The human body responds similarly to the fructose obtained from the fruits and the fructose got from the sweetening syrups. Though they both offer fructose, the fruits also provide the other nutrients like fiber, vitamin and antioxidants rather than the starch in the sweet candies. Some fruits have glucose and fructose in them. The fruits help to reduce calorie when they are added in their regular food.
The fruits with the great levels of Fructose are,
The act of eliminating the water from the fruits not only affects their taste but also affects their nutritive value. The dried fruits have an abundant quantity of fiber, iron, potassium and vitamins. The nutrients may be well reduced if the fruit are allowed to dry. The fructose content is also reduced to a great level. The dates have about 60 grams of fructose in half a cup of dates. The raisins contain an average of 45 grams of fructose, while the dried fruit of cranberry will have roughly about 45 grams. The coniferous prunes will contain about 35 grams of fructose.
The mango fruits have the large amount of fructose level in the list of the foods. They rank first for the immense quantity of fructose they have. In an average rating a whole fruit of mango will about 33 grams of fructose. Besides fructose the mango fruit also has high quantities of vitamins C, A and a high amount of fiber.
Similar to the mangoes, the plantains also have the same quantity of the fructose. The average level of the plantain is about 30 grams in a slice of the plantain. The plantains also have the other nutrients like vitamins, potassium, fiber and the iron in large quantities.
The sweet taste of the grapes owes its credibility to the fructose. A cup of grapes has about 27 grams of fructose and the other nutrients like vitamins, phosphorous, iron and fibers.
Though being the tastiest fruit in the world, pears are not eaten by many people. The average grams of fructose in a pear fruit is 20 while the other forms of pears will have about 17 grams. They are also rich in fiber and vitamins.
Read: Organ donation Benefits
Despite having been fully made by water, the fruit is rich in fructose. The average amount of fructose in a watermelon is 20 grams in a wedge of the fruit. It does not contain fiber but is rich in vitamin.
The pineapple supplies a person with the vitamins that is needed for a day’s work. About 16 grams of fructose is present in about a cup of pineapple. It is rich in calcium, iron and fiber.
Banana And Apples:
These two are the most commonly used fruits in daily life. The banana contains fiber, iron and potassium while the apple is rich in iron, vitamins and phosphorous. The banana and the apple have 15 grams of fructose each.
The berries are the most perfect examples for the fructose rich fruits. The blackberries contain more amount of the fructose. The blueberries contain about 15 grams of fructose while the raspberries contain about 8 grams of fructose while the strawberries contain about 6 grams of fructose in a cup. The berries have an edible skin and seeds that are rich in vitamins and iron except the blackberry.
These fruits belong to the citrus family and they contain about 10 grams of the fructose in a single cup of its juice. The fruits are tropical and can be suited for any climate. Besides they are also rich in vitamin C, fiber and iron.
The peaches are a storehouse of the fructose. They have about 18 grams of fructose in a single cup. The peaches will be able to make the condition of a person with fructose intolerance very worse. People suffering from the fructose intolerance will have to careful not to eat this fruit.
The butter fruits, though have less amount of the fructose levels, are known to making the fructose intolerance condition worse. These fruits are not very sweet and can be eaten with either sugar or honey added to it.
These fruits have about 7 grams of fructose in a serving. These fruits can increase the fructose level to a moderate level but not like the other fruits.
These fruits are the vast reservoirs of the fructose. They contain about 19 grams of fructose in a single cup of the juice. The skin is edible and sweet and it accounts to the fructose level.
These fruits have an average of about 12 grams of fructose as a whole. This gives better benefits to increase the fructose levels or maintaining in certain levels.
Not all the fruits are bad for those with fructose intolerance. Even the fruits with high level of fructose can be had in moderation by the people. This helps them to stay fit and healthy.