1. Join our research and order your HbA1c pin-prick blood test here to discover your blood sugar resilience.
2. Once you have done that make sure you complete the FREE Cognitive Function Test to accompany your results and see what action you need to take for cognitive health
‘Our brains are literally being ‘fructed’. We see the same shrinkage in the same regions of the brain in teenagers with a high sugar intake that are seen in Alzheimer’s. We think of the resulting dementia as type-3 diabetes.’ Patrick Holford
Low Fructose Diet Basics
Fructose is a simple sugar found mainly in a lot of ultra-processed foods, as well as naturally occurring in fruits, vegetables (in small amounts) and sweeteners like honey or agave.
Whole, unprocessed foods generally are lower in fructose, and in the case of fruit where it is present, also comes with fibre. The easiest way to avoid ‘being fructed’ is to avoid high-processed, sweetened foods and beverages and to be moderate in your fruit intake, opting for low GL fruits such as dark berries and stone fruits (think cherries and plums). To follow a low GL diet subscribe to our Upgrade Your Brain CookApp which teaches you how to choose meals that have a low fructose and glycemic load.
Key Principles of a Low-Fructose Diet
1. Avoid high-fructose processed foods and ultra processed foods, including:
- Sweetened Beverages: Soft drinks (especially those sweetened with high-fructose corn syrup, also called glucose-fructose syrup), Fruit juices, Energy drinks
- Snack Foods: Candy bars (often contain corn syrup and high-fructose corn syrup), Sweetened granola bars, Fruit snacks or gummy sweets, Store-bought muffins and pastries
- Condiments and Sauces: things like Ketchup or BBQ sauce can have high levels of added sugar (you need to check the label – a lot of sugar can be ‘hidden’ and can be listed as different types to make you think there’s less than there actually is)
- Breakfast Foods: Pancake syrup (most are high in fructose corn syrup), Flavoured yoghurt (many contain added sugars including fructose), Sweetened, ready made porridge packets
- Desserts: Ice cream and frozen yoghurt, Commercial cakes and cookies, Pies and pastries
- Processed Fruits: Canned fruits in syrup (especially those canned in heavy syrup), Dried fruits
- Breads and Cereals: Sweetened breakfast cereals (often have added sugars), Sweet breads (like banana bread, or those with fruit fillings)
- Processed Meat Products: Some flavoured or glazed meats (such as teriyaki chicken) that use sweet sauces
2. Limit High-Fructose Fruits: Certain fruits are very high in fructose, while others contain lower amounts. Stick to low-fructose fruits for better tolerance. Go for low GL fruits such as dark berries and stone fruits (think cherries and plums).
3. Avoid Fructose-Rich Sweeteners: Sweeteners like honey, agave syrup, and high-fructose corn syrup are very high in fructose.
Common Ingredients to Watch Out For
- High-Fructose Corn Syrup: A common sweetener in many processed foods and drinks. More common in the USA but can show up in other food/countries too.
- Agave Syrup/Nectar: Often marketed as a natural sweetener but is high in fructose.
- Honey: While natural, it contains a high proportion of fructose.
- Fruit sugar: Sometimes added directly to products as a sweetener or used in baking.
- Fruit Concentrates: Often used in juices and snacks, concentrating sugars, including fructose.
Low-Fructose Foods List
Low-Fructose Fruits
Choose fruits that are naturally lower in fructose, such as:
- Lemons & Limes
- Avocado (very low in fructose)
- Berries (strawberries, blueberries, blackberries)
- Cantaloupe
- Oranges (in moderate amounts)
- Fruits with a stone – cherries, plums etc.
High-Fructose Fruits (to Avoid or Limit)
These fruits have a high fructose content:
- Most vegetables are low in fructose,
- Meat (beef, chicken, turkey, lamb, etc.)
- Fish (salmon, trout, mackerel)
- Eggs
- Nuts and seeds (almonds, walnuts, pumpkin seeds, chia)
- Legumes (lentils, chickpeas, black beans)
- Healthy Fats: Olive oil, Coconut oil, Avocado oil, Butter or ghee
- Wholegrain: oats, quinoa, buckwheat, wholemeal flour etc
- Xylitol if a sweetener is needed
Further Action:
- Join our research and order your HbA1c pin-prick home test kit here
