Fructose malabsorption affects both the young and the old and is believed to affect about 40% of individuals in the Western hemisphere. If you’re a food lover, I presume you understand what this means- limited food choices. Although you may want to enjoy different food types, you have to go slow on some if you’re fructose intolerant. That’s not all, though! You should also go for safe food sweeteners with minimal or no fructose.
Check out examples of safe sweeteners to consider:
1. Maltose
Maltose is a type of sugar that’s less sweet than regular table sugar. It doesn’t contain fructose and is an excellent substitute for sugar for people with fructose intolerance. It’s made of glucose molecules bound together and is created in plants and seeds as they break down their stored energy when sprouting. Maltose is common in cereals, certain fruits, and sweet potatoes. What’s more, it’s commonly used in food manufacturing for sweetening beers, pancakes, pizza, bagels and other fructose free foods.
2. Lactose
Lactose is a monohydrate type of sugar present in milk and milk products. It’s processed and used as a sweetener or filler in food and pharmaceutical companies. It’s added in most packaged foods and beverages as an ingredient and natural sugar that won’t make you add weight. It’s one of the least sweet sugars and makes a perfect sweetener for people with fructose intolerance issues.
3. Dextrose
Dextrose is naturally occurring and is derived from corn. It’s an artificial sweetener added to various food items. However, it’s used as a food sweetener also for medical purposes. You can use it in baking or as a sweetener, and you’ll find it in most processed foods and corn syrup.
4. Glucose
Most body cells use glucose and amino acids to fuel your brain. Brain cells need it to function optimally and stay healthy. Glucose also helps in fructose absorption in the small intestine, and a small amount of glucose will ensure optimal functioning of the small intestines during digestion.
If there are no adequate amounts of glucose, fructose will accumulate in the gut, making glucose a great sweetener choice for fructose intolerant individuals. You can get glucose as syrup and other alternative sweeteners like jams, candy, and sweet drinks from leading companies specifically made for fructose intolerant individuals.
5. Maltodextrin
Maltodextrin is a white powder added to foods to improve thickness, flavor, and shelf life. It’s sugar-free and is made through hydrolysis. It’s a sweetener with no added nutritional value and is a good choice for fructose intolerant individuals. However, it may not be ideal if you want to lose weight. Maltodextrin boosts blood sugar levels which can lead to weight gain.
The sweeteners to avoid include;
- Caramel
- Honey
- Invert sugar
- Agave syrup
- Corn syrup
- Fructose
- High-fructose corn syrup (HFCS)
- Honey
Wrapping up
There are different sweeteners to go for if you are fructose intolerant. However, it’s advisable to purchase them from reputed sites or stores to avoid counterfeits. Know what to choose and avoid when cooking or shopping to stay healthy
