Low Fructose Plan
What is Fructose?
Fructose is a sugar found commonly in fruits. You probably already knew that. But did you know that Americans now consume far more fructose on a daily basis than the amount found in 1-2 fruit servings? Even worse, often without the nutrients, fiber and water content that would normally slow its absorption and aid in its processing.
And don't believe the commercials - the biggest culprit is high fructose corn syrup (HFCS). HFCS is commonly derived from corn and found in high amounts in processed, sweetened foods and beverages.
One of the things that makes fructose different from other sugars is that it does not require insulin to enter cells and take part in energy production. Because it bypasses certain steps in glycolysis (energy production from sugar), it leads to a build-up of certain metabolites that would not otherwise accumulate. It is mainly processed in the liver, and excess consumption has the following effects:
Altered gene expression in the liver, raising risk for diabetes and cardiovascular disease
In susceptible individuals, intracellular ATP (the energy currency of the cells) is depleted
Disturbances in protein, DNA and RNA synthesis (think healing and gene repair)
Reduced ammonia detoxification (build-up of ammonia interferes with neurotransmitter production, altering mood, focus and energy levels)
Lactate, uric acid and triglycerides elevations (think gout and cardiovascular disease)
Should Everyone Beware of Fructose?
For most of our clients, fructose in the amount found in 1-2 servings of fruit per day is not an issue, but for those who are “fructose sensitive” limiting its intake may help achieve better body balance. If you’re not certain if this is an issue for you, there is testing available, or you can simply try limiting its intake for 7-10 days to see if you notice an improvement in your health.
Take a look at the lists below for more detail about what's safe, what's OK in moderation, and what you should avoid.
The Safe List
A short, general list of what should be OK for those with a fructose sensitivity:
All meats (unprocessed)
All nuts & seeds (unsweetened)
All healthy fats (Avocados, olive oil, ghee, grass-fed butter, coconut oil/coconut butter, etc.)
All unsweetened dairy and unsweetened dairy alternatives
Pure Erythritol
Pure stevia
The Avoid List
A short, general list of what you should avoid if you have a fructose sensitivity:
Honey & all other sweeteners except pure erythritol and stevia
Processed foods including processed meat products
Miso
Coconut products (milk, etc)
Imitation meat/crab
FRUIT
All portions are 1 whole or 1 cup serving.
All fruits should be in moderation– 1-2 a day and should always be the fresh, whole fruit (no processed or canned fruit products).
Focus On:
Clementine
Cranberries (fresh)
Lemon juice
Lime juice
Cantaloupe
Plums
Raspberries
Strawberries
Passion fruit
In Moderation:
Kiwi
Melon
Oranges
Blackberries
Cherries
Peaches
Tangerines
Nectarine
Grapefruit
Exclude:
All dried fruit & fruit juices
Apples
Dates
Figs
Grapes
Mango
Papaya
Prunes
Pears
Blueberries
Watermelon
Banana
Pineapple
VEGETABLES
Focus On:
Greens/Lettuce
Mushrooms
Okra
Peas
Celery
Potato
Radishes
Green Beans
Cauliflower
Brussel Sprouts
Artichokes
Broccoli
Ginger
Zucchini
Watercress
In Moderation:
Cabbage, Onions
Sweet Peppers
Rutabaga
Squash
Sweet Potato
Asparagus
Green Olives
Tomato
Exclude:
Eggplant
Corn
Cherry Tomato
Carrot
LEGUMES
Focus On:
Navy beans
Pinto
Refried Beans
Edamame
Exclude:
Baked Beans - any variety
Miso
Lentils
GRAINS
Focus On:
Amaranth
Buckwheat
Whole grain wheat
Wild rice
Sorghum
Light rye & rye
White rice
Brown rice
In Moderation:
Teff
Kamut
Cornmeal
Rice Bran
Dark Rye
Spelt