aʜ ʏes, ɪ rememʙer ʏou saɪᴅ ᴛʜaᴛ ʏou ʜaᴅ aʟso concʟuᴅeᴅ ʏou ʜave ᴋɪᴅneʏ ᴅamaɢe ɪssues. ɢʟaᴅ ᴛo ʙe aʙʟe ᴛo ʜeʟᴘ ʏou wɪᴛʜ ᴛʜaᴛ. aʟso ɪ ᴛʜɪnᴋ ᴛʜaᴛ ᴘaʟm oɪʟ ɪs sᴛɪʟʟ ʙaᴅ, so ɪ'm ᴘroʙaʙʟʏ ɢonna ᴊusᴛ ɢɪve uᴘ on ᴛʜem.

● Here's what you need to know for avoiding fructose:

The Good News: Starch = Glucose Only

All starches are polymers of glucose - they contain zero fructose. When digested, starch breaks down entirely into glucose. This applies to:

- Wheat starch

- Potato starch

- Corn starch

- Tapioca (cassava) starch

Free Sugar Content in Whole Foods

| Food | Glucose | Fructose | Sucrose | Notes |

|---------|------------|------------|--------------|--------------------------------------------------|

| Potato | Low | Low | Low-moderate | Sucrose is dominant; increases with cold storage |

| Wheat | Trace | Trace | Trace | Almost entirely starch |

| Corn | ~0.5g/100g | ~0.5g/100g | ~2.1g/100g | Low free sugars |

| Carrot | ~0.6g/100g | ~0.6g/100g | ~3.6g/100g | Higher sugar than others |

| Tapioca | Trace | Trace | Trace | Nearly pure starch |

Safe Choices for Fructose Avoidance

Best options (very low fructose):

- Plain potato, wheat, tapioca, corn - the starch itself is fructose-free

- Pure glucose/dextrose as a sweetener

Watch out for:

- Sucrose - it's 50% fructose when digested

- High-fructose corn syrup (42-55% fructose)

- Carrots have slightly more free sugars than other starches

- Sweet potatoes - higher sugar content, mostly sucrose

Key Takeaway

Plain starchy foods (potato, wheat, tapioca, corn) are excellent for avoiding fructose since their carbs are almost entirely glucose polymers. The small amounts of free sugars present are mostly sucrose and glucose, with minimal free fructose.

Sources:

- https://www.fao.org/4/w8079e/w8079e0h.htm

- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3791245/

- https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/glucose-fructose-and-sucrose-in-minimally-processed-potato-effect-of-cultivar-tuber-storage-time-and-heat-treatment/85A00ECD100C106A943BB877440F931A

- https://starch.eu/priority/factsheet-on-glucose-fructose-syrups-and-isoglucose/

oʙvɪousʟʏ, ɪ neeᴅ ᴛo eʟɪmɪnaᴛe more ᴛʜɪnɢs. sucrose ɪᴛseʟꜰ ʙreaᴋs ᴅown ɪnᴛo ɢʟucose/ꜰrucᴛose, ᴛʜouɢʜ ɪn ᴛʜɪs ꜰorm ɪᴛ ᴅoes ɢeᴛ aʙsorʙeᴅ mosᴛʟʏ wʜoʟe, ᴛʜaᴛ ꜰrucᴛose ɪs sᴛɪʟʟ ɢonna ʙe a ᴘroʙʟem.

ᴛʜe ᴛʟ;ᴅr ɪs ᴛʜaᴛ no maᴛᴛer wʜaᴛ ᴛʜeʏ are, ᴘroʙaʙʟʏ ʙesᴛ ᴛo mɪnɪmɪse aʟʟ ꜰorms oꜰ carʙs, sɪnce mosᴛ oꜰ ᴛʜem conᴛaɪn sucrose, wʜɪcʜ conᴛaɪns ꜰruucᴛose. mɪʟᴋ ᴅoesn'ᴛ, ɪᴛ ɪs ɢaʟacᴛose/ɢʟucose.