Fructose favourable/unfavourable list
10/01/07 01:01 PM
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Syl
Reged: 03/13/05
Posts: 5499
Loc: SK, CANADA
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The USDA Nutrient Database is a reasonably good source of information. For example, for 100 grams of (a) apple without the skin it gives the amount of glucose as 3.25 grams and fructose as 6.03 grams and (b) pear the amount of glucose as 2.76 grams and fructose as 6.23 grams.
The source of information I uses as a definitive source is the reference given below. The authors have created and tested a low fructose diet specifically for IBS. The list the favourable and unfavourable foods as follows:
Unfavorable foods (i.e. more fructose than glucose)
Fruit - Apple, pear, guava, honeydew melon, nashi fruit, pawpaw/papaya, quince, star fruit, watermelon
Dried fruit - Apple, apricot, currant, date, fig, pear, prune, raisin, sultana
Fruit juices
Fruit pastes - chutney, relish, plum sauce, sweet & sour sauce, BBq sauce.
Coconut
Dried fruit bars
Honey
Fortified wines
HFCS
Corn syrup solids
Fruit juice concentrates
Favorable foods (i.e. fructose equal to or less than glucose)
Stone fruit: apricot, nectarine, peach, plum (caution - these fruit contain sorbitol)
Berry fruit: blueberry, blackberry, boysenberry, cranberry, raspberry, strawberry
Citrus fruit: kumquat, grapefruit, lemon, lime, mandarin, orange, tangelo
Other fruits: ripe banana, jackfruit, kiwi fruit, passion fruit, pineapple, rhubarb, tamarillo
Reference
Shepherd SJ, Gibson PR (2006). Fructose malasborption and symptoms of irritable bowel syndrome: guidelines for effective dietary management . Journal of the American Dietetic Association 106 (10): 1631–9.
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STABLE: ♂, IBS-D 50+ years - Science of IBS
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