As fructose mainly comes from fruits and doesn’t raise blood pressure that much, it was once considered healthy. However, modern-day nutritionists consider regular and excessive consumption of fructose to be bad for health, as the liver can only process a small amount to be used by your body.
Unfortunately, the liver is the only organ in your body that can process fructose, unlike glucose that every cell in the body can process. That’s why it’s not healthy to drink too much soda or juice, as the excessive sugars are turned into fat and stored, which can eventually cause obesity or other illnesses depending on a person’s sensitivity to fructose.
Consuming fructose naturally and seasonally isn’t bad for your health as it can help your body to process glucose properly. If your main source of fructose is from eating fruits, you can get other nutritional benefits by consuming vitamins, fiber, and other trace elements.
However, you should avoid eating certain fruits with high concentrations of fructose if you’re trying to shed some pounds or suffer from fructose malabsorption. Fruits containing more than 4 grams of fructose are considered high fructose fruits. Dried fruits have the highest fructose content, but many fresh fruits are also rich in this sugar. Here’s a list of the to six fruits with the highest fructose concentration, along with their most significant nutritional contents.
Mangoes have the highest fructose concentration among other fruits and vegetables. An average mango can have up to 30 grams of fructose. In addition to fructose, mangoes are a good source of vitamin C, vitamin A and dietary fiber.
Plantains are banana-like fruits that have quite a bit of fructose as well. A medium-sized plantain can have up to 27 grams of fructose. Plantains are a good source of vitamin A, vitamin C, iron and dietary fiber.
A medium-sized cup of grapes, red or green, can have around 25 grams of fructose. Despite its high fructose content, grapes are good for the health because of it contains vitamin C, dietary fiber plus small amounts of vitamin A and iron.
A mid-sized pear has nearly 19 grams of fructose, but the concentration will vary depending on where the pear was grown. Asian pears have the highest sugar content compared to those grown elsewhere in the world. The pear is considered a healthy fruit due to its high amounts of vitamin C and dietary fiber.
A single wedge of a standard watermelon can have up to 19 grams of fructose, and unlike most other fruits that are rich in fructose, watermelon is low in fiber. However, it is high in vitamin C, vitamin A, and iron.
A regular cup serving of a pineapple can have up to 15 grams of fructose.Like many other high fructose fruits, pineapples are also high in vitamin C and dietary fiber. In fact, a cup of pineapples can provide enough vitamin C to meet your body’s daily requirements. They also contain calcium and iron.