Here is where it gets interesting for me. I’m not touching the gummy worms (death to the gummy worms), but I am eating fruit. So, which ones and how much becomes a daily concern. Especially since many fruits have beneficial components, vitamins & minerals, and antioxidants. I in no way am planning on eliminating fruits. I just want to be a smart fruit consumer. :-)
Many fruits have about a 1:1 ratio of fructose to glucose, but some have more and some have less. My plan is to make a chart so I can choose wisely. However, I do have a disclaimer for this chart. I am not JUST looking at fructose:glucose; I am taking the sucrose value and giving half to each so my values are more accurate with consideration to how my body sees it.
The fruits with a particularity high fructose to glucose ratio, I have colored red, and the good ones green (hard to figure out, I know). There are two factors to this list that help me decide which fruits to limit. The higher up on the list, the more fructose per 100g (with the fructose in the sucrose added), and the higher the ratio, the greater percentage of total sugar in the fruit is fructose. I will mostly eat fruits lower on the list, and pick from fruits lower f:g ratios.
* Raisins, seedless — 29678mgF/100g (29903F/27976G = 1.069)
* Figs, dried ——— 22930mgF/100g (22965F/24827G = 0.925)
* Grapes, seedless ——- 8130mgF/100g (8205F/7275G = 1.128)
* Pears —————- 6231mgF/100g ) (6621F/3150G = 2.012)
* Cherries, sweet ——– 5370mgF/100g (5445F/6664G = 0.817)
* Blueberries ———— 4970mgF/100g (5025F/4935G = 1.039)
* Kiwi ——————- 4350mgF/100g (4425F/4185G = 1.057)
* Watermelon ———- 3360mgF/100g (3965F/2185G = 1.815)
* Apricots ————— 940mgF/100g (3875F/5305G = 0.730)
* Plums —————- 3070mgF/100g (3855F/5855G = 0.658)
* Strawberries ———– 2440mgF/100g (2675F/2225G = 1.202)
* Cranberries ————— 630mF/100g (695F/3345G = 0.208)
I realize now that my first fructose list was really misleading becuase it did not take into account the fructose in the sucrose. Now my list is fixed. The higher on the list, the more fructose/100g counting the fructose in the sucrose. :-)
Based on this list, I don’t plan on consuming many apples, pears, or watermelon. Plums, apricots, and cranberries just got a lot more appetizing. Ha. I’m not too worried about my berries because I don’t consume a lot and they aren’t very high sugar anyway. I am probably going to have a print out of this list to keep in my purse so when I want a gummy worm at Wegmans, I can pick a reasonable fruit instead. But even a not so reasonable fruit is better than a gummy worm. Lol.
