FRUCTOSE TABLE: ALPHABETICALLY

Transcription

1 FRUCTOSE TABLE: ALPHABETICALLY Thank you for downloading and printing our fructose table. Please carefully read the information about using this table. The values in this fructose table are calculated from mean values. Since most products may experience natural fluctuations, these values are only a rule of thumb. Values are only given if we have found values in the scientific literature. If no value is displayed, this does not mean that the food is free of this substance! This is only the case if 0 is listed. The values are given in grams per 100 grams of food The contens are given in total fructose content (and total glucose content). This always includes the free fructose and half the sucrose value, since sucrose ( sugar ) consists of 1 molecule of fructose and 1 molecule of glucose. If the ratio of fructose to glucose (last column of the table) is less than or equal to 1, then the food tends to be more tolerable (the tolerability also depends on other factors). For tolerability, various factors such as degree of ripeness, storage, amount consumed, variety etc. are crucial. Therefore, we have established a tolerability index that evaluates individual foods in terms of their average tolerability. In addition to the above factors, we interviewed more than 800 people in an exclusive study. The tolerability index is broken down to pictograms and displayed as a smiley. We have indicated in the left columns such smileys for the recommended intake in the elimination diet (ED) and the permanent diet/test phase (PD). These smileys include all factors such as fructose, fructose-glucose ratio, sugar alcohol content (sorbitol & co), average consumption rates, etc. ADDITIONAL INFORMATION: ELIMINATION DIET (ED) In the first days after diagnosis you should omit all fruit and vegetables and you should avoid any sugars. In the second phase of the ED, one can begin to consume veggies that are marked well-tolerated in the ED- Column. After the test phase, after about 2 weeks, you can consume all foods suitable in the ED. This table was created over many years in hundreds of working hours. It is protected by copyright. Private printing or sharing is allowed, commercial use or distribution, whether in apps, spreadsheets, websites, books, etc. as well changing this file in any way is prohibited or requires our permission. BOOK TIP Our Book Food Intolerances: Fructose Malabsorption, Lactose and Histamine Intolerance is available on Amazon. It is a guide and cook book for people suffering from fructose malabsorption (and lactose or histamine intolerance). It includes info about food intolerances, food tables, and recipes suitable for fructose, histamine, lactose intolerance, and gluten sensitivity. Just search for the ISBN on Amazon. ISBN: SYMPTOM DIARY To narrow down a food intolerance you should write a food- and symptoms diary. You may: download a free printable on our website (Din A4, US Letter) get our mobile foodand symptoms diary app (for Android) 9 9 get our food- and symptoms diary as real book on Amazon ISBN for Pink Cover: Blue Cover: Thank you for your respect for our hard work. (c) 2018, Society for Public Health; Version: en se 1 h

2 FRUCTOSE LIST: ALPHABETICALLY Acerola cherry 1,9 1,6 1,2 Agave syrup (average) 55,6 12,4 4,5 Alfalfa sprouts 0,1 0,1 1,8 Almonds, raw 2,1 2,1 1 Amaranth 0,8 0,8 1 Anchovies Apple (average) 6,9 3,4 2 Apple Cider Vinegar - Does not contain fructose or sorbitol! Apricot, dried 16,4 37 0,4 Apricot 3,5 4,5 0,8 Artichoke 1,7 0,8 2,3 Arugula 0,6 1,2 0,5 Asparagus 1,1 0,9 1,2 Avocado 0,2 0,3 0,5 Balsamic vinegar (average) 7,4 7,6 1 Bamboo shoots 0,5 0,5 1,1 Banana 7,2 7,4 1 Basil, fresh Beans (canned, average) 1,2 1 1,2 Beef, meat Beetroot 4,3 4,3 1 Bilberry 4,2 3,8 1,1 Blackberry 3,2 3,1 1 Brazilian guava 4,4 3,8 1,2 Brie cheese Broccoli 1,1 0,7 1,7 Brussels sprouts 1,2 1,2 1 Buckwheat 0,2 0,2 1 Buttermilk Butter Camel milk Camembert cheese Cantaloupe 4,2 3,9 1,1 Carrot 2,4 2,5 1 Cashew, raw 2,9 3 1 Cauliflower 0,9 1 0,9 Celery 0,4 0,4 0,9 Champagne Champignon Mushroom 0,3 0,3 1 Chanterelle 0,1 0,1 0,7 Chard 0,4 0,3 1,2 Cheddar cheese Cherimoya 6,6 6,3 1,1 Cherry, sour 3,9 4,6 0,9 Cherry, sweet ,9 Chester cheese 0 0,3 0 Chestnuts 5,7 5,7 1 Chia seeds (average) Chicken Chickpea -, but may bloat 0,1 0,1 1 Chicory 0,9 1,5 0,6 Chinese cabbage 0,6 0,7 0,8 Cinnamon 1,1 1,1 1,1 se 2 h

3 Cocoa, pure 1,1 1,1 1 Coconut, whole 2,3 2,5 0,9 Coconut milk (average) 1,5 1,7 0,9 Cod Coffee Cola / soft drinks (average) Cola light (average) Corn (canned, no sugar added) 2,9 3,1 0,9 Corn on the cob, cooked 1,1 1,2 0,9 Corn salad (lamb s lettuce) 0,3 0,5 0,6 Cottage cheese Cranberry, European 3,1 2,1 1,5 Cranberry direct juice / juice - - Cranberry 0,7 3,3 0,2 Cream (without additives) Cucumber 0,9 0,8 1,1 Curd Currant, black 3,3 3,3 1 Currant, red 3,8 3,5 1,1 Dandelion leaves 0,8 1,5 0,5 Date, dried 31,7 31,8 1 Date 3I 34 0,9 Dessert wine, sweet (average) 2,5 2,6 1 Edam cheese Egg, quail Eggplant (Melanzani) 1,2 1,2 1 Egg white 0 0,4 0,1 Egg yolk 0 0,2 0,2 Emmental cheese Energy drink sugar-free (average) Energy drink with sugar (average) Fennel 1,3 1,5 0,9 Feta cheese Fig, dried 26,5 28,7 0,9 Fig 5,9 7,2 0,8 Fruit tea (average) Garlic - if low amounts are consumed; better tolerated if cooked 4,9 3,8 1,3 Gherkin (average) Ginger - if small amounts are consumed, therefore ; helps with nausea 4,5 4,5 1 Goat milk Gooseberry 4,2 3,9 1,1 Grana Padano cheese Grapefruit 3,5 3,4 1 Grapes (red, green) 8,2 7,3 1,1 Grapes 7,4 7,2 1 Great sapote 9,7 10,1 1 Green beans 1,7 1,2 1,4 Guava 3,7 2,2 1,7 Ham (average) Hazelnut 1,6 1,6 1 Herring Honey 40,2 35,2 1,1 Horse milk se 3 h

4 Horseradish 3,5 4,8 0,7 Iceberg lettuce 1 0,9 1,1 Jackfruit 9,4 9,7 1 Jalapeño peppers 2,6 1,5 1,8 Japanese medlar 4,6 4,8 1 Kaki ,1 Kale 1,4 1,2 1,2 Kiwi fruit 5,2 5,1 1 Kohlrabi / stem cabbage 1,8 1,9 0,9 Lager beer (average) Leek 1,7 1,5 1,1 Lemon - Low Consumption 1,1 1,2 0,9 Lenses 1 0,7 1,4 Lima bean 0,5 0,1 7,1 Lime 1,1 1,1 1 Linseed 0,6 1 0,6 Litchi 7,7 9,3 0,8 Liver, beef Macadamia nut, raw - 2,3 0 Malt beer (average) - Watch out for the ingredients! Mango 8,2 5,5 1,5 Maple syrup (average) 29,8 30,1 1 Milk, low in fat Milk powder Millet (average) 0,2 1,4 0,1 Mozzarella Mushroom, boletus 0,3 0,3 1 Musk melon 3,2 2,6 1,2 Natural yogurt md. 3.5% fat Nectarine 3,8 3,9 1 Oats 0,4 0,4 1 Obstler, Schnapps Okra, fresh 0,9 0,6 1,4 Olives (pickled) 0,3 0,3 1 Onions - Shallots are a substitute (test individually!) 2,3 2,6 0,9 Orange 4,4 4,3 1 Oregano, fresh 1,6 2,4 0,7 Oyster mushroom - Contains sugar alcohols 0,1 0,1 1 Oysters Papaya 3 2,9 1 Paprika, yellow 2,2 2,6 0,8 Parmesan Parsley leaf 2,4 2,7 0,9 Parsley root 0,7 0,6 1,2 Parsnip 1,5 1,5 1 Pasta (average) 0,1 0,1 0,9 Peach 4 4,1 1 Peanuts - do not contain sorbitol! 1,3 1,3 1 Pear (average) 7,2 2,8 2,6 Peas (average) 3,1 3,1 1 Pecan, raw Pepper, green 1,4 1,5 0,9 Pepper 0,2 0,3 1 se 4 h

5 Pineapple 5,1 4,7 1,1 Pistachios, raw 3,7 3,8 1 Plum, dried 12,5 25,5 0,5 Plum 3,9 5,2 0,7 Pomegranate 8,5 7,9 1,1 Poppy, seeds 1,5 1,5 0,9 Pork, meat Potato (average) 0,4 0,5 0,8 Prickly Pear (average) - Unclear! 4,6 5,6 0,8 Prosciutto Pumpkin (average) 1 0,8 1,3 Pumpkin (butternut) 0,8 1,1 0,7 Pumpkin (Hokkaido) 1,4 1,6 0,9 Pumpkin (Hubbard) 1,5 1,8 0,8 Pumpkin (spaghetti) Pumpkin seeds, dried 0,7 0,7 1 Quince - does not contain sorbitol! 4,9 3,2 1,5 Quinoa 0,9 0,9 1 Radish 0,8 1,4 0,6 Raisin 31,6 31,2 1 Raspberry 3,1 2,5 1,2 Red cabbage 1,5 1,9 0,8 Red cabbage 1,6 1,9 0,8 Red dragon fruit (red meat) 10,1 22,9 0,4 Red dragon fruit (white meat) 10,5 17,1 0,6 Red pepper 3 2,7 1,1 Red wine Rhubarb 0,7 0,7 0,9 Rice, polished, white 0,1 0,1 1,2 Rice milk, unsweetened 2,2 2,2 1 Roquefort cheese Rutabaga 1,9 2,6 0,7 Rye flour (average) 0,4 0,4 0,9 Salad, green / lettuce 0,6 0,5 1,2 Salmon Salsify 0,9 0,8 1,1 Sardines Sauerkraut 0,2 0,4 0,5 Savoy 1,8 2 0,9 Schnapps, clear Sheep's milk Skimmed milk powder Skimmed milk Sole Sorghum (average) 0,4 1,3 0,3 Sour cream Soybean 2,8 2,8 1 Soymilk, unsweetened (average) 0,8 0,8 1 Spelt wheat, grain 0,5 1,1 0,5 Spinach 0,2 0,2 1 Starfruit 1,7 2 0,9 Strawberry 2,9 2,7 1 Sunflower, seeds 1,4 1,4 1 se 5 h

6 Sweet potato 2,3 2,4 0,9 Tangerine 5 4,7 1,1 Teff 0,8 1 0,8 Tomato - Problematic in heartburn, therefore often perceived as incompatible 1,5 1,2 1,3 Trout Turkey, meat Turmeric, ground 1,6 1,6 1 Turnip 1,8 2,3 0,8 Verjus (average) Watercress 0,5 0,1 5 Watermelon 4,1 2,2 1,9 Wheat, grain 0,2 0,2 1,3 Wheat beer / weiss beer (average) 0 0 0,5 Whey powder Whey Whiskey White cabbage 1,9 2,2 0,9 White wine 0,4 0,4 1,1 Whole milk Wild garlic 1,5 1,4 1,1 Wine vinegar Yeast extract Yeast Zucchini / courgette 1,2 1,1 1,1 se 6 h