What Foods Have No Fructose?
Fructose is present in fruits, vegetables, and honey. A man-made version of fructose (high-fructose corn syrup) is added to many processed foods. People suffering from an intolerance to fructose should moderate their intake of these foods.
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Features
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Fructose is a single sugar unit that, like other carbohydrates, provides energy for the body. All fructose, including high-fructose corn syrup, is considered safe for consumption by the Food and Drug Administration.
Benefits
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Some people suffer digestive upset after eating fructose, due to an inability to process the sugar. Avoiding fructose altogether is the only solution for people with this affliction.
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Considerations
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Consider avoiding added fructose in an attempt to cut back on your sugar intake. The American Heart Association's 2009 guidelines mandate that women consume only 6 teaspoons of added sugar per day, and that men consume only 9 teaspoons of added sugar. Americans eat an average of 22 teaspoons of fructose per day.
Options
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Choose plain grains like unsweetened oatmeal, brown rice and quinoa. Unsweetened cereals, pasta and soda crackers are safe for a fructose-free diet. You may consume all proteins, such as eggs, cheese, meats, poultry and fish. Most vegetables like lettuce, asparagus, cauliflower, wax beans, spinach and broccoli are also fructose-free. Coffee and tea are perfectly safe, as are butter, oils, homemade dressings, and mayonnaise.
Warning
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High-fructose corn syrup is a man-made liquid sweetener composed of about 45 percent glucose and 55 percent fructose. High-fructose corn syrup is included in thousands of products, from yogurt to seasonings to juices. Check ingredient labels carefully.
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