The Nutrition Debate #97: Fructose in Foods

There is a dangerous misconception that fructose, commonly thought of as fruit sugar, is present primarily in fruit. And since fruit is generally thought of as a “healthy” food, since it is natural and has fiber, pectin, micronutrients and phytochemicals, all of whose mysteries we have yet to unwrap, we consider them beneficial.  And besides, the bottom line is: all fruit, especially the modern, hybridized varieties, contains “natural sugar” and therefore are okay to eat in moderation. Besides, who can eat a dozen apples? All true enough, except: watch out for apple sauce and apple juice. You can easily overdose on the liquefied sugars (and fructose), in these processed food products.

But fructose, the “natural fruit sugar,” is not just found in fruit. It is present naturally in many other whole foods. It is 49% to 82% of the sugar in sweeteners, both natural and manufactured, 40% to 67% of the sugar in fruits, and from 38% to 55% of the sugars in some vegetables.  It is 50% of the content of granulated sugar, made either from sugar cane or sugar beets. And it is 55% of the liquid form of high fructose corn syrup (HFCS) used to sweeten soft drinks in the U.S. HFCS is used for a variety of reasons in solid food including “mouth feel.” In a loaf of bread, it is brushed on to brown the surface and to get a few whole grains to stick to it. HFCS used in baked goods and many more products is 42% fructose.

The recent ruckus over high fructose cane sugar is having some effect, though. On a recent inspection of bread loaves in my local supermarket, a number of the “better” brands (e.g. Arnold and Pepperidge Farm) now advertize that they have “No HFCS.” The Cane Sugar Refiners Association has fired back that there is really very little difference between sucrose (sugar, as in cane sugar) and HFCS, made from corn, and I’m afraid I have to agree with them. The difference between 55% fructose and 50% fructose is small, and they are both equally bad! Check out the ingredients listed on any loaf of bread. In the order of prevalence: Flour, water, sugar, unless it is flour, water, molasses or flour water, honey. The store brand is usually still: flour, water, HFCS, because HFCS is cheaper than sucrose (cane sugar) due to subsidies.

So, what’s all the fuss about fructose? Take a look at some earlier columns of mine, particularly #29, “Fructose, Formerly Known as Fruit Sugar,” #30, “Is Fructose a Liver Toxin?” and also #28, “Sugar in the Diet,” and #31, “Carbohydrates and Sugar.” Dr. Kurt Harris’s Archevore program (#19) is one of my favorites. His mantra is to avoid the three Neolithic Agents of Disease: Wheat, excess fructose and excess Omega 6s. Check it out at here.

Since this column is, “Fructose in Foods,” I have created, from USDA and Wiki sources, a table of common “foods,” including fruits, vegetables and sweeteners (including natural, refined and manufactured). Note the percent fructose.

Sugars in Foods	Sucrose	Free	Free	Other	Total	Total	Fructose/
as % of total sugars	50%F/50%G	Fructose	Glucose	Sugars	Fructose	Glucose	glucose ratio
Sweeteners
HFCS55 (beverages)	0%	55%	41%	4%	57%	43%	1.34
HFCS42 (solid foods)	0%	42%	53%	5%	44%	56%	0.79
Granulated sugar	100%	0%	0%	0%	50%	50%	1.00
beet sugar	100%	0%	0%	0%	50%	50%	1.00
brown sugar	97%	1%	1%	1%	50%	50%	1.00
maple syrup	96%	1%	3%	0	49%	51%	0.96
honey	1%	53%	46%	0	53%	47%	1.14
molasses	54%	24%	22%	0	51%	49%	1.03
agave nectar	0%	82%	18%	0	82%	18%	4.47
Fruits
apple	20%	57%	23%	0	67%	33%	2.01
apricot	64%	10%	26%	0	42%	58%	0.72
banana	20%	40%	41%	0	50%	50%	0.98
dried fig	0%	48%	52%	0	48%	52%	0.92
grapes	1%	52%	46%	0	53%	47%	1.12
peach	58%	18%	24%	0	47%	53%	0.89
pear	8%	63%	29%	0	67%	33%	2.06
pineapple	61%	21%	17%	0	52%	48%	1.09
plum	16%	32%	52%	0	40%	60%	0.66
water melon	20%	55%	26%	0	64%	36%	1.81
Vegetables
red beet	97%	1%	1%	0	50%	50%	1.00
carrot	75%	13%	13%	0	50%	50%	1.00
popcorn	69%	16%	16%	0	50%	50%	1.00
sweet corn	15%	31%	55%	0	38%	62%	0.61
sweet red pepper	0%	55%	45%	0	55%	45%	1.21
sweet onion	14%	40%	46%	0	47%	53%	0.89
sweet potato	60%	17%	24%	0	46%	54%	0.87

 

When this table is then sorted by total percent fructose, from highest to lowest, the results are an eye-popper:

Sugars in Foods	Sucrose	Free	Free	Other	Total	Total	Fructose/
as % of total sugars	50%F/50%G	Fructose	Glucose	Sugars	Fructose	Glucose	glucose ratio
agave nectar	0%	82%	18%	0	82%	18%	4.47
pear	8%	63%	29%	0	67%	33%	2.06
apple	20%	57%	23%	0	67%	33%	2.01
water melon	20%	55%	26%	0.06	64%	36%	1.81
HFCS55 (beverages)	0%	55%	41%	4%	57%	43%	1.34
sweet red pepper	0%	55%	45%	0	55%	45%	1.21
honey	1%	53%	46%	4.54	53%	47%	1.14
grapes	1%	52%	46%	0	53%	47%	1.12
pineapple	61%	21%	17%	0	52%	48%	1.09
molasses	54%	24%	22%	0	51%	49%	1.03
Granulated sugar	100%	0%	0%	0%	50%	50%	1.00
beet sugar	100%	0%	0%	0%	50%	50%	1.00
brown sugar	97%	1%	1%	1%	50%	50%	1.00
red beet	97%	1%	1%	0	50%	50%	1.00
carrot	75%	13%	13%	0	50%	50%	1.00
popcorn	69%	16%	16%	0	50%	50%	1.00
banana	20%	40%	41%	0	50%	50%	0.98
maple syrup	96%	1%	3%	0	49%	51%	0.96
dried fig	0%	48%	52%	0	48%	52%	0.92
sweet onion	14%	40%	46%	0	47%	53%	0.89
peach	58%	18%	24%	0	47%	53%	0.89
sweet potato	60%	17%	24%	0	46%	54%	0.87
HFCS42 (solid foods)	0%	42%	53%	5%	44%	56%	0.79
apricot	64%	10%	26%	0	42%	58%	0.72
plum	16%	32%	52%	0	40%	60%	0.66
sweet corn	15%	31%	55%	0	38%	62%	0.61

Did it ever occur to you that the sugars in pears and apples were so high in fructose – the highest, in fact: two thirds fructose! And look at agave nectar. It is hands-down the absolute worst! And how about those high fructose veggies: red bell pepper, red beets and carrots, all at or above 50% fructose as a percent of sugars, with sweet onions and sweet potatoes not far behind. Only sweet corn is low in fructose, but correspondingly high in glucose.

And did you ever imagine that honey and maple syrup were so high in fructose? They’re not even fruit! So, fructose is not just the fruit sugar in fruit. I guess we can be glad that the USDA last June (2012) declined the request to rename HFCS as Corn Sugar. The Sugar Association sure was. They commended the government for their action. It would make it sound too much like Cane Sugar. But wait a minute, isn’t that what they are saying? That HFCS (ersatz “Corn Sugar”) is processed by the body exactly the same as cane sugar? Of course it is, and once again, I’d have to agree with them.