Key Takeaways

• Fructose is metabolized differently than other sugars, and too much can lead to excess weight gain and metabolic dysfunction.
• Foods high in fructose are sodas, fruit juices, certain fruits, and processed foods.
• The increase in high fructose corn syrup is strongly associated with the growing obesity epidemic.

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Over the last decade, there has been growing concern about fructose (specifically high-fructose corn syrup) and its impact on wellness and weight. While fructose is a naturally occurring sugar found in healthy foods like fruit, it’s not a compound our bodies can process in large quantities. Fructose disrupts normal glucose metabolism, and its consumption is strongly associated with overweight and obesity.¹ Unfortunately, fructose is abundant in processed foods and is becoming a regular part of the Standard American Diet (SAD). 

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In this article, we’ll unpack how fructose affects your body, and the primary sources of fructose. Understanding dietary fructose will help you choose which foods to incorporate into your diet and which to avoid. 

What Is Fructose? An Overview

Fructose is a type of carbohydrate known as a monosaccharide (or simple sugar), and it’s present in many fruits and vegetables. It can be found by itself or paired with glucose to form the disaccharide sucrose. Fructose and glucose can be used by our bodies to create energy, but fructose is processed differently. Unlike glucose, which can be metabolized throughout the body, fructose is primarily broken down in the liver. Excess fructose consumption can be taxing on the liver and can increase the risk of non-alcoholic fatty liver disease (NAFLD). Fructose metabolism generally doesn’t have the checks and balances present in glucose metabolism, which allows for uncontrolled lipid or fat synthesis.² 

In the 1960’s, high fructose corn syrup (HFCS) was created as a sweetener with a longer shelf life and lower costs. Since then, it has penetrated our food supply and is widely agreed upon as the key factor driving the obesity epidemic. To put this in perspective, research indicates our consumption of HFCS went up more than 1000% between 1970 and 1990!¹

Natural sources of fructose are less problematic, as they are found in foods like fruit and vegetables, which are good sources of fiber. Fiber slows digestion and absorption of sugar and helps fill you up so you feel full and satisfied. Processed foods that contain HFCS typically have little to no fiber and have much higher fructose levels than whole foods. These foods typically cause overeating and lead to excess weight gain. 

Foods That Are High in Fructose

Being aware of high-fructose foods can help you monitor your overall fructose intake. Below is a list of foods that are particularly high in fructose:

Beverages

Sugar-sweetened beverages are the biggest culprit for high fructose corn syrup. Soft drinks, fruit juices, and cocktails all contain high amounts of added sugar and should be consumed mindfully or avoided altogether. 

Sweeteners

Sweeteners are one of the overlooked sources of fructose. While syrups like agave are lower in calories, they are higher in fructose and do not support weight loss. Honey, maple syrup, and molasses contain fructose and should be used sparingly. Naturally, low-calorie sweeteners like stevia and monk fruit are better options. 

Vegetables

Popular vegetables like artichokes, asparagus, leeks, onions, and broccoli contain fructose. Although their fructose content is lower than that of other foods, people who are watching their weight or who have fructose intolerance should avoid these foods. 

Fruits

Fruits like mangos, grapes, and watermelon contain high fructose and should be consumed mindfully. Dried fruits like figs, apricots, and dates are also high-fructose foods. 

Processed foods

Nearly 70% of the American diet is estimated to comprise processed foods. These foods are typically low in fiber, protein, and micronutrients like vitamins and minerals. They are, however, high in fructose. Below are foods that typically contain large amounts of fructose:

• Candy
• Baked goods (cookies, cakes, brownies, etc.)
• Ice cream
• Condiments and sauces (ketchup, salad dressings, etc.
• Cereals
• Jams and canned fruit

Is Fructose Bad for You? The Bottom Line

Excess fructose can have a negative impact on your metabolism. Not only does fructose lead to weight gain, but it’s also been shown to increase the risk of insulin resistance, type 2 diabetes, high cholesterol, liver disease, and cardiovascular disease.³ Fructose from natural sources like whole fruits shouldn’t lead to health concerns when consumed in moderation and with a balanced diet. Processed foods that contain fructose or high fructose corn syrup should be avoided as they may increase the risk of weight gain, and chronic conditions like obesity and heart disease. 

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