We know that the total carbs in apples, grapes, peas, and watermelon are relatively high, and therefore off the menu for LCers, except in very small amounts. But the 'high" amount of fructose in the LC foods mentioned is only in relation to proportion -

zucchini (raw) has a total of 4.2 g carbs/1 cup serving. Of that, 2.1 g is sugars:
Sucrose 3.72 g
Glucose 0.930 g
Fructose 1.178 g

asparagus (raw) total 5.3 g carbs/1 cup serving. Of that 2.5 g is sugars:
Sucrose 3.08 g
Glucose 0.871 g
Fructose 1.340 g



Yes, they both have slightly more fructose than sucrose and glucose combined, but total carbs are still quite low - how many LCers are going to eat more than 1 cup of zucchini or asparagus at a time? Most likely our fructose consumption will be halved, because normally, we only eat 1/2 cup servings of veggies.

Compare that to the darling of the nutritionists a 1 cup portion of "low fructose" bananas:

bananas (raw): total 51 g carbs/1 cup serving. Of that 27.5 is sugars:
Sucrose 5.377 g
Glucose 11.204 g
Fructose 10.912 g
Maltose .225 g

The others on their list of low fructose foods:


carrots (raw, chopped): total 12.3 g carbs/cup. Of that, 6.1 g sugars:
Sugars 6.1 g
Sucrose 4.596 g
Glucose 0.755 g
Fructose 0.704 g


Strawberries (raw): total 11.7 g carbs/cup. Of that, 7.4 g sugars:
Sugars 7.4 g
Sucrose 0.714
Glucose 3.025 g
Fructose 3.708 g

blueberries(raw):total 21.4 g carbs/1 cup. Of that 14.7 g sugars:
Sugars 14.7 g
Sucrose 0.163 g
Glucose 7.222 g
Fructose 7.355 g

green beans(raw): total 6.97 carbs/1 cup. Of that, 3.26 g sugars:
Sugars 3.26 g
Sucrose 0.36 g
Glucose 1.51 g
Fructose 1.39 g

avocado (raw, pureed): total 19.9g carbs/1 cup serving. Of that, 0.7 g sugars:
Sugars 0.7 g
Sucrose 0.138 g
Glucose 0.184 g
Fructose 0.184 g
Galactose 0.184 g

If this list is trying to direct people who are seriously fructose intolerant to lower fructose foods, it's not doing a very good job of it, because the differences are absolutely minimal, especially for the size portions that most people would eat, and instead of directing them primarily to foods which are naturally also lower in overall sugars (as a way of automatically reducing the amount of fructose), they're only looking at the ratio of glucose and sucrose to fructose.



The inclusion of the obviously high fructose bananas (even if they are slightly lower in fructose than sucrose) in the list makes me wonder if they were funded by Chiquita.