But you dont need to cut out fruit completely if youre diabetic. In all, data was collected from 43 countries around the world and looked at: It is known that there is a correlation between obesity as well as higher gross domestic product and diabetes, and the researchers were careful to correct for these variables. Disclaimer, National Library of Medicine Take titanium dioxide, butylated hydroxyanisole, azodicarbonamide, and potassium bromate, for example. A frequently overlooked "waste product" of metabolism, uric acid actually threatens our health. Fructose is also added to foods and beverages as an artificial sweetener. Without enough insulin, the glucose stays in your blood instead of going into your cells. Mangoes are the highest fructose fruits on the market. Kiwis also. This makes it a popular sweetener for people with diabetes and those who want to control their weight. I could keep going on and on but I think you get the picture by now fructose is a food you want to avoid! Is eating fresh fruit good for people without diabetes? Gmez-Smano M, Almeda-Valdes P, Cuevas-Ramos D, Navarro-Flores MF, Espinosa-Salazar HD, Martnez-Saavedra M, Len-Domnguez JA, Enrquez-Estrada VM, Lpez-Gonzlez AL, Sarmiento-Moreno AL, Rivera-Gonzlez LA, Jurez-Len A, Prez-Gonzlez B, vila-Palacios Y, Sigala-Pedroza L, Huerta-vila E, Vargas-lvarez MA, Snchez-Jaimes C, Crdenas-Vera M, Mehta R, Lpez-Flores A La Torre MA, Manjarrez-Martnez I, Brito-Crdova GX, Zuarth-Vzquez JM, Vega-Beyhart A, Lpez-Carrasco G, Johnson RJ, Gmez-Prez FJ. Apples contain antioxidants that help prevent damage to the endothelial cells that line blood vessels and protect them from becoming inflamed, Oranges: Oranges contain vitamin C which reduces inflammation in the body, Bananas: Bananas are a good source of potassium which helps lower blood pressure and maintain normal heart function, Pears: Pears contain fiber which helps lower cholesterol levels. People and food companies replaced fat, often healthy fat, with sugar, almost always refined sugar. Some of these include green leafy vegetables, pumpkin and fruits like guavas, cherries and watermelons. Notify me of followup comments via e-mail. The average mango contains about 30 grams of fructose. Besides the pulp, the seed of Jamun is also very beneficial in controlling diabetes. Fruits with more than 4 grams per serving of fructose are considered 'high in fructose.' Common high fructose fruits include all dried fruits, grapes, apples, pears, cherries, pomegranate, kiwi and blackberries. Ingredients doi: 10.3945/jn.108.098020. Fruit juice is so dangerously largely due to the fructose factor. On labels it can be labelled as HFCS or it may simply be labelled as fructoseeither way, its the same thing. Studies have found that people who eat more fruits tend to have lower rates of type 2 diabetes. Here are several examples of food that contain various amounts of natural fructose: When you move past naturally occurring fructose and into processed sugars, you start to get higher and higher levels of fructose. One exception is high-fructose corn syrup used in some sodas and processed . It also contains vitamin C which helps convert glucose into glycogen for storage in muscles and liver, thus lowering blood glucose levels after meals rich in carbohydrates like rice or wheat products. Most fruits have a low glycemic index (GI) because of their fructose and fiber content. Food That's Not Food. The information on this website is intended to supplement, not replace, the advice of a trained health professional. And be aware that some natural sugars may also contain high levels of fructose. Our bodies aren't designed to deal with that type of fructose overload. . The bad news is, you will find fructose in most processed foods from pizza sauce to crackers to breakfast cereal, just to name a few. At the very bottom of the list, Sierra Mist Natural contained only 7% fructose. Whether its coming from fresh fruit or HFCS, fructose eaten in excess can wreak havoc on the body of a person with type 2 diabetes. Your email address will not be published. This means that it does not spike blood sugar levels as much as other types of sugars do, making it an acceptable alternative for people with diabetes. The pancreas produces insulin, which helps to reduce blood sugar levels. Mango: Mangoes are at the top of the list for fructose content in fresh fruit, according to USDA figures. Fructose is also present in some vegetables such as onions, sweet potatoes and carrots. It occurs when the body does not produce enough insulin or cannot use its own insulin as well as it should. Fructose is an energy-yielding sweetener coming from different natural sources (fruit, berries, and vegetables) or is added to soft drinks, bakery products, and candies. The research looked at the effects of fructose-rich drink consumption in those aged . It also contains several minerals, such as potassium, calcium and magnesium, which are essential for controlling blood sugar levels. 2013 Nov;155(2):276-82. doi: 10.1007/s12011-013-9791-8. Of course it is a healthier option that HFCS, as clearly explained above as well. High fructose corn syrup is a man-made sweetener produced from corn. Apples also contain pectin which can help lower cholesterol levels by preventing bile from being reabsorbed into the body from the intestines after meals (1). Health implications of high-fructose intake and current research. Take a look at the image below compared to straight glucose, fructose is converting 40 calories directly to fat deposits, compared with just 1! Fructose is also known as fruit sugar, which provides some nutrients that can help protect against certain diseases. Health effects of fructose and fructose-containing caloric sweeteners: where do we stand 10 years after the initial whistle blowings? As the authors stated: Our analysis revealed that countries electing to use HFCS in their food supply have a diabetes prevalence that is 20% higher than that in countries that do not use HFCS. Here we base our recommendations on science and nutritional content of foods. Most fruits contain about 5% fructose by weight or less than 15 grams per cup (7 ounces) of whole fruit. Metabolic syndrome is a cluster of symptoms insulin resistance, high blood pressure, overweight, high blood glucose, high cholesterol sound familiar? Featured. Therefore, its important to limit your intake of fructose if youre at risk of developing these conditions or already have them. Diabetes can be either type 1 or type 2. A fructose-rich diet decreases insulin-stimulated glucose incorporation into lipids but not glucose transport in adipocytes of normal and diabetic rats. Of course, we dont recommend soda or soft drinks at all because these are one of the key foods (beverages) that are causing much of the health problems in society, leading to obesity and diabetes its been shown time and time again in studies. The current content of fructose in the diabetic diet seems to be within recommendations. It also contains pectin which helps in controlling blood sugar levels by slowing down the absorption of sugar into bloodstream. Mango ,bananas etc and cured diabetes type 2 in his patients. Kroniak M, Papie MA, Kaczmarczyk J, Francik R, Panza MG, Covelli V, Grybo R. Biol Trace Elem Res. Lets keep stacking up this list high fructose consumption is linked to liver disease (like non-alcoholic fatty liver) in people with type 2 diabetes. We investigated the impact of regular consumption of fructose, in combination or not with fatty food, on the onset of metabolic . Dried fruits are rich in concentrated fructose. Well, as seen above you definitely want to avoid all foods with HFCS, but that doesnt necessarily mean youre only left with boring foods. You may need medications as well as lifestyle changes to keep your blood sugar levels under control, Apples: A medium apple contains 13 grams of fructose and 5 grams of sucrose (table sugar). So, it makes sense to limit fructose consumption, especially in the form of HFCS in which fructose has been aggressively increased. Starbucks is providing Whole Earth Sweetener. However, it is best to follow an active lifestyle along with eating high-fiber foods to ensure that your blood sugar levels are in check. Check out this article for more information. Influence of fructose and fatty-rich diet combined with vanadium on bone marrow cells. Thanks for the info. They also help maintain healthy blood pressure. Foods with wheat as the main ingredient, such as wheat bread and pasta. As such, fructose has a lower glycemic index than do starch-based foods, and it has been used as an energy source in diabetes patients because it may aid glycemic control. It is easy to remember this, because the word fructose actually sounds similar to the word fruit. Different fruits contain different levels of fructose and some vegetables also contain small amounts of it. Symptoms of iron deficiency anemia may take time to develop and include anxiety, irritability, hair loss, and depression.. Table sugar or sucrose is a combination of glucose and fructose. If you were trying to consume that many grams of fructose just by eating fruit, you would have to eat three whole apples, 102 cherries, or 6 whole bananas! They contain about 140 calories per cup. Fruits with fructose for diabetes. Fructose also leads to leptin resistance. Case in point, the ever popular agave nectar that may contain as much as 85% fructose. 1 small piece of fresh fruit (4 ounces) cup of canned or frozen fruit (no sugar added) 2 teaspoons of dry fruit such as dried cherries or raisins Other serving sizes that have about 15. This food list may help and if youre really confused, you might consider taking the 30 Day Turnaround Program. Some people say a lot of things Maria. Dates: Dates are very rich in fiber which keeps your body full for a long time and prevents you from overeating. Your email address will not be published. This only worsens all your symptoms as a diabetic and can provoke the development of diabetic complications. Dried fruit is a good source of fiber, vitamins and minerals but it is also very high in sugar. And research shows that eating too many carbs, along with too much fructose does not produce good results with blood sugar control or other health outcomes also. A high soluble fibre diet slows glucose absorption from blood and thus helps in controlling blood sugar levels. Hi Jedha, Research Findings Between 2000 and 2010, a lot of research came out linking fructose to an increased risk for health complications such as obesity, diabetes, high cholesterol, and heart disease. what fruits have high fructose? Agave syrup. Still, half a cup of dried fruits comes with 55 grams of fructose, which is why it should be consumed with caution. In patients with mild non-insulin-dependent diabetes mellitus, fructose may result in lower postprandial glucose and insulin responses than will most other carbohydrate sources. Fibres of Fruits: Fibre present in fruits helps in managing diabetes. Fructose is a natural sugar that is found in many types of fruit. 1989 Jan;12(1):56-61; discussion 81-2. doi: 10.2337/diacare.12.1.56. If you have diabetes or are at risk for developing it, talk with your doctor about how much fruit you should eat each day for optimal health. The GI of any edible item can range from 0 to 100, 0 being no sugar spike and 100 representing sugar spike due to pure glucose. The glycemic index is a measure of how quickly the sugar in a food enters your bloodstream. List of Fructose Rich Foods 1 Agave nectar Compare to other food Agave nectar contains more Fructose than 20% of the foods. Whats the deal. Researchers are studying the links between high fructose foods and obesity, diabetes, and even some cancers. 100 grams of Agave nectar contains 70% of the Fructose that you need to consume daily. However, the American Diabetes Association and nutritional experts have changed their minds about this. A deficiency of iron leads to weakness and anemia, commonly called iron-deficiency anemia. If you have diabetes, you may be able to manage it by eating a healthy diet and exercising regularly. A typical 12-ounce can of soda contains about 40 grams of sugar, which is equivalent to 10 teaspoons. Kiwis are safe fruits for diabetics and are among the best foods to maximize vitamin C intake. In patients with mild non-insulin-dependent diabetes mellitus, fructose may result in lower postprandial glucose and insulin responses than will most other carbohydrate sources. Diabetics can eat them with some other protein-containing food like cheese or nuts in lesser amounts. Please consult a medical or health professional before you begin any nutrition, exercise, or supplementation program, or if you have specific questions about your health. If a food has a GI score of between 70 and 100, it is high . Some foods with a reduced fructose content, such as bananas, blueberries, strawberries, carrots, avocados, green beans, and lettuce, may be tolerated in small amounts with meals. It also has vitamins C, A and B6, calcium and potassium. And be aware that some natural sugars may also contain high levels of fructose. Its promoted as safe for diabetics. This can help you stay fuller longer without eating too much sugar. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Bananas: Bananas are rich in fiber and carbohydrates, which help to keep your blood sugar level under control. Considering that the average American eats 22 to 30 teaspoons of sugar daily, gout is yet another health risk worth noting. Berries* (blueberries, blackberries, raspberries*). And just so you know, regular sugar is 50% fructose. Fruits, by nature, have carbohydrates and fructose that are known to cause a spike in blood . This amount of sugar will raise your blood sugar significantly if eaten alone or as part of a meal. Fructose occurs naturally in berries and fruits, such as cherries, raisins and apples, and can make up 5-8% of their weight. But that doesnt necessarily make it healthy. For people with type 2 diabetes and prediabetes, the main objective is achieving tight blood glucose control getting blood sugar levels to, or as close to normal as possible. 2018 Oct 17;2018:5459439. doi: 10.1155/2018/5459439. These fruits include apples, pears, peaches and cherries. The glycemic index (GI) shows how much a certain food can raise a person's blood sugar after they have eaten it. *Low-fat diets rich in fruits and vegetables and low in saturated fat and cholesterol may reduce the risk of heart disease and some types of cancer, diseases associated with many factors. Since fructose is a sugar, you may be surprised to learn that consuming pure fructose does not raise blood sugar levels as much as you might expect. Most diabetics have metabolic syndrome. The amount of fructose in a serving of food is listed on the Nutrition Facts panel. The following fruits contain a large amount of fructose. Best fruits for diabetes control are some of the common fruits like berries that further consist of strawberries, blackberries, raspberries, citrus fruits like lemons, oranges, limes, grapefruits, and many more like Apricots, peaches, kiwi, apple, etc. Diabetes Mellitus COPD Osteoporosis . Watermelon: One wedge of watermelon . Save my name, email, and website in this browser for the next time I comment. It now makes so much more sense .It is so important to read food labels. Please enable it to take advantage of the complete set of features! But what it doesn't say is that it is made up of sugar, high fructose corn syrup, and a bunch of other . Fructose is a form of sugar present in fruits that has a negative impact on diabetics and overweight individuals. Its misleading. Insulin is needed to convert sugar, starches, and other foods into energy for the body. While this is true for some people, studies show that fructose doesnt increase insulin resistance in most people who consume it in moderate amounts (1). Please elaborate. The list below contains some main brands as good-dees, sno, rockridge-press, oats-overnight, snowflakes-candy, highkey, quevos, ice-chips . Or are you saying fruit too is unhealthy. Metabolic effects of dietary fructose and sucrose in types I and II diabetic subjects. Diabetic fruits are the best fruits for diabetics and people who are suffering from diabetes. So. Although fructose has the same chemical formula as glucose, it tastes sweeter. 8600 Rockville Pike So, if it doesnt spike your blood sugar, why is fructose such a problem for diabetics? The dietitian can also help create a healthy diet plan for your daughter to make sure she gets the nutrients she needs. Pineapple Pinepapple is high in fiber (about 3 grams per cup) but low in carbohydrates (10 grams per cup). Herein, the effect of longan fruit on the development of nonalcoholic fatty liver disease (NAFLD) was investigated. eCollection 2018. Here are some fruits you can eat if you have diabetes: Apple Apple is rich in soluble fiber that helps in lowering cholesterol levels and preventing heart diseases. Print 2015 Nov. Curr Diab Rep. 2015 Aug;15(8):54. doi: 10.1007/s11892-015-0627-0. The conclusion by Livesey and Taylor that, in a small number of studies, HbA 1c was lowered in subjects receiving fructose is consistent with this finding. While honey is a natural sweetener, it still contains 17 grams of pure sugar in only 1 tablespoon. Because fruit is a natural source of carbohydrates and contains naturally occurring sugar in the form of fructose, it's often questioned as a healthy addition to a diet for diabetes. Apples can be eaten raw or cooked into pies or cakes etc., or even made into a sauce with cinnamon powder added to them. Thank you. A typical serving is one small piece or about one-half cup of whole, fresh fruit. Vegetables including artichoke, asparagus, broccoli, leeks, mushrooms, okra, onions, peas, red pepper, shallots and tomato products. Instead, your liver converts fructose into fat which can then be stored on your body as fat cells if you consume too much fructose in your diet. Fruits high in fructose include jackfruit, apples, grapes, pears, raisins, watermelon, blueberries, tomatoes, etc. Fructose is different from glucose, another simple sugar that is a major source of energy for the body. This is one of the fruits high in glucose and low in fructose. Think about it, usually when youre craving something to eat you go for a high-carb snack like a choc chip cookie. A study published in Nutrition magazine measured the different amounts of fructose in sodas that contained high fructose corn syrup. Other Fruits Berries also contain anthocyanins, which may help lower blood pressure and fight inflammation. As mentioned earlier, the amount of fructose in fruits and vegetables varies greatly. If using the plate method, having a small piece of whole fruit or a cup of fruit salad for dessert is a great complement to the non-starchy vegetables, small portion of starch and protein foods that are on your plate. Yes, consuming large amounts of fructose can increase your risk of developing type 2 diabetes over time by causing insulin resistance in your body (1). Insulin resistance is when the cells in your body dont respond properly to insulin so they need more insulin to work effectively (2). Hi Jedha, Glucose either gets used immediately for energy or stored for later. Diabetes is a disease of the pancreas and is controlled by insulin. Epub 2013 Aug 29. Molasses. Therefore, each has a different effect on blood sugar levels and overall health. If you have type 2 diabetes, theres one food you want to avoid at all costs fructose. You might have heard that you can't eat fruit if you have diabetes. The following is a list of fruits that are safe for diabetics: Strawberries, blueberries, raspberries, cherries, and grapes are excellent sources of antioxidants and vitamin C that help prevent and treat various health problems. And soon youll find out that fructose is the worst of the worst when it comes to healthy eating well get to that in just a moment. Aside from fructose, there is lactose, glucose, and sucrose. Indeed, plenty of dried fruits come with vital fructose and fiber combination, like it is the case with plums. Just eat grass. Kiwi additionally carries a huge amount of water. Medium GI foods are with a GI range between 56 to 69. Int J Nephrol. Here is a list of fruits with fewer than 10 grams of sugar per 100-gram portion: Avocado - 0.7 grams ; Blackberries - 4.9 grams Consuming too much of any sugar is not a good idea, but which of these sugars is the biggest problem for diabetics? Fruits with high fructose include many orange and yellow fruits, including oranges (all parts of the fruit), papaya, mangoes, guavas, tangerines (all parts of the fruit) and grapefruit (all parts of the fruit). If you reread the article Raj, thats what it says. While fruit contains fructose, it is less likely to induce metabolic syndrome due to the lower fructose content per fruit when compared to a soft drink. NO NOT THAT KIND!!!! Doctors encourage diabetics to consume particular fruits that are not only beneficial to the body but also control insulin. We are left with no option but to eat nothing but graze grass. I find more and more if I have a package in my hands and Im trying to read the label I finally decide I most likely dont want whatever it is. Fructose is a monosaccharide (simple sugar), which the body can use for energy. Therefore, people with diabetes should avoid foods that contain a high amount of added fructose. Maple-flavored syrup. Disclaimer | Terms and Conditions | Privacy Policy | Cookie Policy | Refunds Policy | Affiliate Disclosure, Copyright 20152022 Diabetes Meal Plans. Apple: Apples contain pectin fiber which slows down digestion and absorption of carbohydrates from food. An average mango has around 30 grams of fructose. Consume fresh, low-fructose whole fruit in moderation like avocados, cranberries, apricots, and clementines. Fructose is a type of sugar that is found naturally in many fruits, vegetables and honey. For example- papaya, banana, kiwi, etc. Your body uses glucose for energy but does not use fructose for energy production. Bananas can be eaten raw or cooked in salads or desserts like halwa or kheer etc. Despite the fact that the immediate consumption of fructose doesnt significantly impact insulin, it is certainly clear that fructose consumption does increase the likelihood of insulin resistance, and this is the harbinger of type 2 diabetes. Is honey is good for Diabetics type 2 or 1 patient, please let me know. . Generally speaking, foods with a higher GI cause greater blood sugar spikes and may affect your health more negatively (. . The star fruit is a low-carb, low-calorie fruit. Some of the diabetic fruits that you should consider include: Apples: Apples are rich in pectin, which reduces the risk of diabetes. How Does Fruit Affect Blood Sugar? Low Carb Meal Planning for Type 2 Diabetes & Prediabetes. It contains no sucrose and has hypoglycemic effect that helps reduce blood and urine sugar levels. The study was prompted by the observations that the global trends of ever-increasing prevalence of diabetes parallel major shifts in global eating patterns towards higher consumption of refined carbohydrates and, in particular, sugar. Because it actually has a lower glycemic index than other sugars. Fruit juice is also high in sugar, but it does contain some vitamins and minerals. Mangoes. Substituting fructose for starch is known to improve insulin sensitivity and blood sugar control in type II diabetics. Fruits that are low in fructose will help you manage your blood sugar levels. This increases the risk of diabetes and heart diseases. Read on to discover the dark and nasty truth about this common food ingredient. This is a HUGE problem and is especially true of HFCS in chronic soda-drinkers. With type 1 diabetes, your body does not make insulin. HHS Vulnerability Disclosure, Help Learn how your comment data is processed. Apples are rich in fiber and vitamin C, which helps lower cholesterol levels. The other type . Also, for diabetics, we only recommend low carb fruits. Fruit is rich in fructose, which is called fruit sugar. In a fascinating report from the Department of Preventive Medicine at the University of Southern California entitled, High fructose corn syrup and diabetes prevalence: A global perspective, One source of fructose that is popular in both food and beverage production is, Estimates for prevalence of impaired glucose tolerance, Despite the fact that the immediate consumption of fructose doesnt significantly impact insulin, it is certainly clear that fructose consumption does increase the likelihood of insulin resistance, and this is the harbinger of type 2 diabetes. However, they dont recommend restricting natural sources of sugar like fruit because they contain important nutrients that are good for overall health. Yes, fruit is a healthier option that HFCS. Fructose does not cause blood glucose levels to rise as much as other sugars do, so it is good for people with diabetes. This can cause a variety of problems, including elevated blood sugar levels, or hyperglycemia, and low blood sugar levels, or hypoglycemia. which means they cause your blood sugar to rise rapidlya particular concern for diabetics and pre-diabetes, Don't have time in the morning for anything other than instant. However, too much fructose can cause problems for your health over time. Diabetes is a disease in which your blood glucose, or blood sugar, levels are too high. Cantaloupe is rich in Vitamin A and contains less than 13g of sugar. This in turn helps in maintaining a healthy weight. Fructose has a lower glycemic index than other sugars and carbohydrates because it takes longer to be broken down by the body into glucose. In other phrases, you could do one kiwi fruit eoccasionallylyKiwi additionally contains a large quantity of water. Bookshelf The liver is involved in many important functions blood glucose regulation, cholesterol production and regulation, detoxification, filtering, assimilating and storing nutrients, producing major components of the blood, energy regulation and hormone production. The other type of simple sugar is called glucose. These fruits should generally be avoided by diabetics; Banana Papaya Pineapple Watermelon Avoid Canned Fruit Canned fruits are often packed in syrup and have high sugar content. Join the hundreds of thousands in my email community for the latest news, insight, and more. Fibre helps in promoting the feeling of fullness and reduces hunger. Required fields are marked *. Here are 12 common foods with high fructose corn syrup. The beauty of eating whole foods, things you can recognize as God gave them to us, they dont come with nutrition labels. Please help. Fructose is a type of sugar found in fruits and vegetables and is often added to drinks like soda and fruit juice. Non-alcoholic fatty liver is not good. Because it does not cause blood sugar rise tremendously (has a low glycemic index), it was once thought that fructose was a good substitute for sucrose (table sugar). Some fruits have very little fructose (e.g., bananas), while others have more (e.g., raisins). They are rich in nutrients and help to keep your body healthy. The American Diabetes Association recommends that people with diabetes limit their intake of added sugars like fructose and sucrose (table sugar). Over the past several decades efforts have been made to try to convince us that, as it pertains to sugar, fructose is our best choice. Before talking about fruits good for diabetes, let us understand the effect of fruits on blood sugar. Considering that fruit and vegetable by-products (seeds, pomace, and peels) are sources of polyphenols, previous studies have investigated the effect of dietary supplementation with food by-products on cardiometabolic disorders, such as high fasting blood glucose, dyslipidemia, and obesity. The amount of fructose in fruits varies widely. Sucrose is white table sugar and its a disaccharide meaning, its made of two different sugars 50% glucose and 50% fructose. J Nutr. Disadvantages of Eating Raisins. Careers. 2009 Jun;139(6):1263S-1268S. In all, data was collected from 43 countries around the world and looked at: Sugar availability Dr. David Perlmutter is on the cutting edge of innovative medicine that looks at all lifestyle influences on health and illness. It's best to avoid these and stick to fresh, whole fruit instead. Consuming foods rich in fructose causes insulin resistance. For more, see the extended list fructose rich foods. However, too much fructose can increase your risk of developing serious conditions such as heart disease and type 2 diabetes over time. Fructose causes more rapid absorption of sugar into the bloodstream than other types of sugars do, which can cause spikes in blood sugar levels after meals if youre already diabetic or prediabetic. A 20 oz bottle of Coke classic contains 68 grams of added sugar. You might find the sugar level slightly higher than the above-mentioned fruits. For soda, it's 50 grams. Some high fructose fruits and vegetables are apples, bell peppers, bananas and blueberries. As a result of the increased consumption of sugar-rich and fatty-products, and the increase in preference for such products, metabolic disorders are becoming more common at a younger age. The main goal of treatment for diabetes is to keep blood glucose levels as close to normal as possible. Insulin resistance. Cantaloupe. Longan is an edible fruit rich in high levels of fructose, glucose and sucrose. Sorghum. Most fruits contain about 5% fructose by weight or less than 15 grams per cup (7 ounces) of whole fruit. Some people say that the intake of fruits with fructose is good for diabetes, cause it reduces the blood sugar level. One serving of berries has about 4 grams of fiber and only 5 grams of sugar. Star Fruit is one of the healthy fruits for diabetics. Federal government websites often end in .gov or .mil. higher than 20% of foods Daily Value 70% in 100 grams Agave nectar is also rich in Carbs, Vitamin C and Sugar 94% Carbs 80% Vitamin C These foods can be avoided in low sugar diets. Many foods also contain straight glucose. As fructose doesn't have greater effects on blood sugar levels than refined sugars, therefore, it is widely used as a sweetener in the production of many processed foods and beverages. In the 1970s and 1980s, the "fat is bad" mantra prompted a big shift in the American diet. Diabetes is a disease in which a persons blood glucose, or blood sugar, levels are too high. Fructose is a simple sugar, or monosaccharide, found in many fruits and vegetables. Blueberries: Blueberries contain high levels of antioxidants, which help to prevent cell damage caused by free radicals. But still, it is far lower than a glass of soda. 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