The health industry is caught up in a debate centered on whether sugar is bad for you. Some experts say that it causes weight gain, while others say that it doesn’t. Some claim that “healthy sugar” from natural sources is good for you, while others say that all sugar is bad. Now, a lot of us skip dessert when we’re trying to lose weight or eat clean. But, have you ever considered giving up sugar because of a health complication?
Medical Conditions Associated With Fructose
Fructose is a form of sugar found in certain fruits, vegetables, artificial sweeteners, processed food, and honey. There are two medical reasons why your doctor might ask you to avoid fructose.
- Fructose intolerance: This condition is genetic and occurs when one is deficient in an enzyme called aldolase B. This enzyme is mainly found in the liver but is also present in the kidney and intestine region. It is responsible for converting sugar to energy through a process called glycolysis. This causes symptoms like growth retardation, liver failure abdominal discomfort, nausea, jaundice, seizures, and bloating.
- Fructose malabsorption: This condition is caused when fructose cannot be absorbed from the small intestine due to a deficiency in enterocytes, or absorption cells in the small intestine. Excess fructose then goes to the colon, where bacteria feed on it. This releases carbon dioxide, hydrogen, and methane gas, which cause bloating, irritable bowel syndrome, gas, abdominal pain, nausea, and fatigue.
Diets high in fructose have also been linked to liver disease, obesity, diabetes, heart disease, and cancer although there isn’t sufficient evidence enough to back this claim.1 2 If you suffer from any of the above disorders or just want to cut out fructose from your diet, you might feel like you have very limited options for food. But, there are a lot of things that you can still eat without missing out on all the deliciousness that the world of food has to offer.
Foods That Are Allowed On A Fructose-Restricted Diet
1. Protein
Chickpeas, lentils, lima beans, mung beans, amaranth, flax seed, millet, poppy, pumpkin, sesame, pistachios, soy protein isolates, tofu, and tahini are believed to be good plant-based sources of protein if restricted to 1/4 cup a day. Fresh, unprocessed meat and sea food are also good options.
If you are eating out, then it’s important to remember that often, meat is marinated in high-fructose marinades or served with sauces that contain high-fructose corn syrup or honey. So, always check with the chef to ensure that you aren’t eating something that has fructose in it. This applies to processed food as well. Always check the list of ingredients for any possible sweeteners that are high in fructose.3
2. Carbohydrates
Refined bread and grains with 0–0.2 grams of fructose, home-made white bread with no fructose, cereal, barley, oatmeal, puffed rice, puffed wheat, gluten-free flours, rye, corn, rice noodles, rice crackers, gluten-free pasta, and corn tortillas are believed to be good sources of carbs and grains. White potatoes might also be a good option. Sweet potatoes, however, are not recommended.4
3. Vegetables
Celery, chives, dandelion greens, mushrooms, mustard greens, pea pods, spinach, turnip greens, and Swiss chard are believed to be good options when it comes to vegetables. Ensure that you have them in half-cup portions. Some might be tolerant to vegetables such as asparagus, broccoli, cabbage, cauliflower, cucumber, green peppers, leeks, lettuce, radishes, summer squash, watercress, and zucchini. Always check with a registered nutritionist or medical practitioner before eating these.5 If you are opting for canned or processed versions of these vegetables, make sure to check for any high-fructose additives.
4. Fruits
It might seem like you can’t have any fruits on a fructose-restricted diet, but there are certain fruits that you could have. These include apricots, nectarine, peach, plum, blueberries, blackberries, cranberries, strawberries, boysenberry, grapefruit, lemon, lime, mandarin, orange, tangelo, ripe banana, jackfruit, avocado, kiwi, passion fruit, pineapple, rhubarb, and tamarillo. However, tolerance to each of these is dependent on the individual, so it’s best to tailor your fruit intake based on your specific requirements.6
5. Dairy
Unless you are lactose intolerant – in which case it’s best to avoid dairy altogether – some dairy products are safe to consume. These include cheese other than veined cheese, plain milk (dry, whole, or skim), buttermilk, whey, goat milk, and yogurt might be good additions to your diet. However, you must avoid sweetened milks and yogurts that can contain high-fructose sweeteners.7
6. Beverages
Apart from milk, there are certain other beverages that you can consume when you’re on this diet. These include carbonated mineral water, cranberry juice (unsweetened), coffee, tea, certain carbonated diet beverages that are dark in color, and powdered sugar-free drinks. You could have alcoholic drinks like gin, rum, vodka (from potato), whiskey, dry white wine, and sake as long as you limit it to 1 ounce a day.8
While fructose-restricted diets might seem limiting, studies have shown that they significantly improve the problems associated with fructose intolerance and malabsorption.9 As with most other diets, a fructose-restricted diet must be tailored to one’s specific needs. It’s best to check with a medical professional to find out what works best for you.
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