List of High Fructose Fruits

September 9, 2012

If you find that you are sensitive to fructose, or if you are fighting to lose those last few pounds and maintain an “ultra-thin” body, or if your goal is to have a six pack, then you’ll want to strategically limit your intake of fruits – particularly those that are high in fructose. Fruits with fructose levels higher than 4 grams are considered “high.”

On a related note, I cannot stress how important it is to NOT consume fruit juice. The extra ingredients manufacturers add into these drinks in order to make them stay fresh longer and taste better are compromising your health, and also introducing other problems such as insulin spikes as well as subjecting your body to the ill-effects of sugar on the body. Big pharma fortify these drinks by adding powdered vitamin c, calcium, and vitamin d – none of which are high quality supplements. Instead, choose fresh low-fructose fruit in moderation as a great paleo treat. See below for a list of fresh fruits that are lowest in fructose. (Secret: eat supreme dark chocolate for a healthy and satiating snack).

Dried Fruits* Highest in Fructose:
Raisins, golden – 37.1g
Zante currants – 37.1g
Raisins – 33.8g
Dried figs – 24.4g
Dried peaches – 15.6g
Dried prunes – 14.8g
Dried apricots – 12.2g

Fresh Fruits Highest in Fructose:
Grapes – 7.6g
Apple – 7.6g
Pears – 6.4g
Cherries – 6.2g
Pomegranate – 4.7g
Kiwi – 4.3g
Blackberries – 4.1g
Blueberries – 3.7g
Watermelon – 3.3g
Raspberries – 3.2g
Starfruit – 3.2g
Purple Passion Fruit – 3.1g

Fresh Fruits Lowest in Fructose:
Lime – 0.2g
Avocado – 0.2g
Apricots – 0.7g
Lemon – 0.8g
Grapefruit – 1.2g
Peach – 1.3g
Tomato – 1.4g
Jackfruit – 1.4g
Plum – 1.8g
Cantaloupe – 1.8g
Guava – 1.9g
Pineapple – 2.1g
Strawberries – 2.5g
Orange – 2.5g
Papaya – 2.7g
Banana – 2.7g
Figs – 2.8g
Mango – 2.9g

*Important Note: all dried fruits are high in fructose!

To Summarize

The safest bet is to eat the following common fresh fruits sparingly, which are lowest in fructose:

  • Strawberries, Bananas, Cantaloupe, Pineapple, Peaches, Grapefruit, Limes and Lemons, Avocados and Tomatoes, Apricots, Mangos, and Plums.

Take care to avoid all dried fruits, remember to eliminate artificial fruit juices, and try to limit your consumption of fruits highest in fructose. Fruits such as:

  • Grapes, Apples, Pears, Cherries, Pomegranate, Kiwi, Blackberries, Blueberries, Watermelon, Raspberries, Starfruit, Purple Passion Fruit.

Source: http://thepaleodiet.com/fruits-and-sugars

Other articles you might like: a list of the healthiest sources of carbs  and the Top 15 Myths About Health

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