Fructose is a type of sugar called a monosaccharide, which is predominantly found in fruits. When fructose is bound to glucose, it forms sucrose, a disaccharide often referred to as table sugar. Foods that taste sweet can have a combination of different proportions of fructose, glucose and sucrose. The highest sources of fructose are found in dates, raisins, figs, prunes, grapes, pears, cherries, apples and foods sweetened with high-fructose corn syrup. Vegetables are not a large source of fructose, but some of them can provide significant amounts of fructose to your diet if consumed regularly and in large quantities.
Sweet Cucumber Pickles
A half cup of sweet cucumber pickles provides 16.9g of total carbohydrates, of which 7.1g is fructose and 0.8g is dietary fibre. However, most of this fructose comes from the addition of sweetener to the pickles because cucumber is not that high in fructose. A whole raw cucumber contains 10.9g of carbohydrates, of which 2.6 g is fructose.
Tomato-based products can contribute a significant amount of fructose to your diet if you consume them on a regular basis. For example, an 227g (8oz) serving of tomato juice contains 10g of carbohydrates, of which 4.5g is fructose. Of the 7g of total carbohydrates found in 1 cup of ripe tomatoes, 2.5g is fructose. A cup of canned tomato sauce contains 13.2g of carbs, of which 4.1g is fructose.
A sweet onion contains 25g of total carbs, of which 6.7g is fructose. However, if you use only a few slices, or if the sweet onion is used for a recipe that yields many servings, your fructose consumption is not likely to be impacted significantly. As for regular raw onions, they provide less fructose, with approximately 2.1g of fructose per cup.
Red Bell Pepper
A cup of sweet red bell pepper provides 9g of carbohydrates, of which 3.4g is fructose. However, unless you make a red bell pepper soup, you are not likely to eat a whole cup of red bell pepper at once. Having a few slices of red bell pepper for your snack or adding red bell pepper to a stew or stir-fry will probably not increase your fructose intake significantly.
Courgette is one of the most consumed summer squash varieties, and a large one provides 10.1g of carbs and 4.5g of fructose. Because most people would not consume a whole large courgette at once, the amount of fructose obtained from summer squash probably doesn't constitute a large source of fructose in your diet.
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