Reduce Your Fructose Intake to Lose Weight More Easily

Have you tried everything from calorie counting to eliminating sugar and you still can't seem to lose weight? Reducing your fructose intake may be the weight loss solution for you.
Reduce Your Fructose Intake to Lose Weight More Easily

Last update: 07 July, 2022

If you’re not convinced by the different theories that have existed for years, we’ll let you know the importance of reducing foods rich in fructose to lose weight.

It’s essential that you pay attention to the foods that you should avoid consuming. Therefore, we encourage you to read the full article and find out what fructose is and what foods it’s present in.

Infinite theories with no results

We’re going to start by taking a look at the most common weight-loss strategies.

Weight loss

Calorie counting

This trend is on the decline, as nutritionists agree that calories affect the body differently depending on the food we eat. In other words, 100 calories of cucumber are not the same as 100 calories of industrial pastries. For this reason,  this theory is currently no longer considered valid in the scientific community.

Reducing fat intake

This strategy is the same as calorie counting. Also, we often forget that the body needs healthy fats to perform its necessary functions. Because of this, don’t cut out nuts, cold-pressed oils (olive, coconut, sesame, flax), avocados, seeds, egg yolk, etc. from your diet.

Eliminating sugar

On this point, most dieticians and also those who advocate healthy eating have agreed. However, it may be an insufficient measure to lose weight. Of course, reducing the intake of sugars has been shown to be positive for health.

Eliminating refined carbohydrates

Bread, baked goods, cookies, pizza, etc…One of the most effective weight loss diets involves eliminating these products. In fact, ultra-processed foods are the great promoters of overweight and many diseases, according to a study published in JAMA.

The fructore their

The fructose theory is intended for people who:

  • Have tried several of the diets listed above and they either didn’t work or they gained weight again after stopping.
  • Have trouble losing weight.
  • Eat a lot of fruit.
  • Want to lose weight in a healthy way, without having to count calories or remove fats from their diet.

What is fructose?

Fructose is a sugar found in fruits and honey, as well as some vegetables, in small quantities. Fructose, along with glucose, is present in common sugar, as well as corn and wheat syrups that we use to sweeten many baked goods, jams, and other sweets.

Some recent studies have analyzed the negative effects of fructose on the health of the body’s metabolism. There are also studies regarding its relationship with higher triglyceride levels in the bloodstream, belly fat accumulation, and obesity in general – along with a variety of other health problems.

Therefore, there are plenty of people who have reduced their sugar intake but are still consuming significant amounts of fructose every day. This could be one of the reasons that they don’t lose weight or that their overall health doesn’t improve.

What foods are high in fructose?

To follow this healthy weight loss plan, we recommend completely eliminating the following high fructose foods:

  • Wholemeal bread.
  • Honey and syrups
  • Alcoholic drinks
  • Cakes, biscuits, and cookies
  • Ice creams and sweetened yogurts
  • Sweetened breakfast cereals
  • Jams, sauces, and fruit in syrup
  • Packaged beverages and packaged fruit juices
  • Sweet and creamy coffee drinks (Frappuccino type)

On the other hand, we recommend reducing as much as possible fruits that also contain significant levels of fructose (the list goes from more to less fructose):

  • Grapes
  • Pineapple
  • Watermelon
  • Khaki
  • Banana
  • Peach
  • Blueberry
  • Pear and apple
  • Mango and papaya
  • Raisins, Medjoul dates, and dried figs

Fruits that are low in fructose

But isn’t fruit healthy? It’s true that fruits are rich in vitamins and minerals. However, if what we want is to lose weight and we are unable to do so despite having followed various types of diets, we recommend trying this low-fructose diet.

Yes, we can consume the following fruits (the list goes from the least to the most fructose):

  • Cantaloupe
  • Kiwi
  • Blackberries
  • Cherries
  • Guava
  • Lemons and limes
  • Apricots
  • Red cranberries
  • Noor style dates

For this reason, instead of drinking homemade fruit juices, we recommend making smoothies. In this way, we can combine some green leafy vegetables with some of these low-fructose fruits.

Reduce fructose intake to improve health

Whether you want to lose weight or your goal is to prevent the onset of metabolic problems, reducing your fructose intake may be a good option for you. With this, we don’t mean that you suppress the consumption of fruits, but that you moderate the amount of these high-fructose foods that you eat per day. It’s also important that ultra-processed foods disappear from the diet, as they usually contain large amounts of sugar and fructose.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Freeman CR., Zehra A., Ramirez V., Wiers CE., et al., Impact of sugar on the body, brain, and behavior. Front Biosci, 2018. 23: 2255-2266.
  • Scnabel L., Kesse Guyot E., Alles B., Touvier M., et al., Association between ultraprocessed food consumption and risk of mortality among middle aged adults in france. JAMA, 2019. 179 (4): 490-498.
  • Hannou SA., Haslam DE., McKeown NM., Herman MA., Fructose metabolism and metabolic disease. J Clin Invest, 2018. 128 (2): 545-555.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.