I thought I’d share some of the great websites and blogs that I’ve found for fructose-free living.
How much fructose? There are lots of sites that provide a breakdown of the ingredients in foods, but few that provide detail about the sugars (so that you can identify the fructose that might be sneaking into your diet). Here are some that do:
For common food types, see the National Institute for Health and Welfare, Finland. This site isn’t so helpful for looking up specific brands. But if you want to know, for example, whether there is fructose in beer, then this is a good site to have up your sleeve, as it breaks down all of the nutritional contents of foods, including the sugars. Remember to count both the sucrose (50% of which is fructose) as well as the fructose listed separately.
For American foods, try http://nutritiondata.self.com/. This has a pretty good list, and is also one of the few sites to (often) break down the sugars so that you can see how much fructose foods contain. Just punch in a food in the top right hand corner, and it brings up detailed nutrition information. If you click ‘more details’ under Carbohydrates, it shows you the exact sugars contained in the food. Note that some foods don’t have this information, and you will see a little squiggly line ~ . This doesn’t mean there’s no fructose or sucrose, just that the nutrition details aren’t available in their database. Hopefully these guys will keep adding to their database so that we can look up exactly what we’re eating.
I also found this handy table which breaks down the fructose content of fruits, dried fruits, various sugars, and some US candy, giving the total fructose content.
How much sugar is an Australian site and requires a subscription. It was created by David Gillespie as further support to those giving up sugar/fructose. For members, it includes lists of common Australian products and their sugar content, helping you to find the best option when shopping or eating out. The lists include sauces, breakfast cereals, bread, cracker biscuits, fruits and veg and more. There is also a forum where people post recipes and discuss fructose free finds.
Dedicated sites: there are a few sites springing up with information about the dangers of fructose and support for those who want to remove it from their diet.
Sweet Poison Forum This is a free Australian site which is an invaluable resource for those trying to avoid fructose. The recipes section is amazing- lots of inspiration from tried and tested fructose free recipes. There is also help for people trying to identify if a product really is fructose free, and general support for those starting to quit sugar/fructose.
Living fructose free is a site dedicated to helping people who want to remove/reduce high fructose corn syrup. The site includes a list of ‘fructose free foods’, but be aware that they don’t count sugar, just HFCS. For example, they list Reese’s Peanut Butter Cups as fructose free, when really they have 47g of sugars per 100g (but no HFCS).
Maree’s blog Sugar is Poison is full of fructose-free cooking inspiration, including some of her own delicious recipes
Healthy indulgences is another site with original recipes which are gluten and sugar free
My sugar free life is a blog about Jerra’s sugar-free lifestyle, including some recipes but mostly full of encouragement for those trying to quit sugar.
A Spoonful of sugar free is by Alex who gave up sugar at a young age after noticing her body’s reaction to it. She lives without any sugar or sugar substitutes.
This site also has a list of some sugar-free blogs- remember that sugar free means different things to different people, and not all of these are also fructose-free. But they are inspiring none the less, and some have great recipe ideas which you might like to try, substituting your own fructose-free sweetener if needed.
Have I missed your favourite fructose-free site (other than this one, of course)? Share it in the comments section, below.
Jemma is an Australian fructose-phobe who blogs what she’s learning about health, nutrition and all things sugar free at Off the [sugar] grid