General rules for a Fructose Free life.
What you eat should contain no more than 3g of sugar per 100g.
The exception to this is dairy products such as yoghurt which contains about 4.7g of sugar per 100g. The sugar in this is lactose which we are not avoiding. Anything above this is added sugar.
Fructose is not always called Fructose on the label.
Fructose is present in;
Sugar (corn, brown, raw, caster, carob – if it says sugar it has fructose in it.)
High Fructose Corn Syrup (HFCS)
Coconut palm syrup
What does not contain fructose
Rice malt syrup
Barley malt syrup
Why should you avoid sweetener?
It's not good for you!
The main thing that jumps into your mind is that many of them have been linked with cancer. Saying this, a lot of the studies on this do not produce strong evidence, but the evidence is there.
Sweeteners have also been linked with an increase in appetite, which nobody needs!
Studies have also shown that use of artificial sweeteners does not lead to weight loss.
I feel it is acceptable when you are weaning yourself off fructose to include sweeteners in your food. For example of you like full sugar drinks, by all means swop to the lower sugar variety while you wean yourself off the fructose.
A few weeks should be all you need before you've moved away from having these drinks completely.
Sweeteners, whether you call them artificial or substitute are still giving you that sweet flavour which you should be weaning yourself away from.
A few sweeteners you may find on the market.
A word about Stevia.
This is one sweetener that at the moment has not received any bad press. It is a derived from a plant. It is about 200 times sweeter than sugar and contains no calories.
This is one sweetener that appears to be acceptable to use if you have no alternative.
Do your best, if you find yourself eating/drinking food with sweeteners added or you really can't do without sweetener in you cup of tea, use stevia and it won't be the end of the world.