Fructose, Dextrose or Refined Sugar: What They Are, How They Differ and Which Is Healthier

Which sugars are healthy, and which is the healthiest? You may be familiar with the following statements:

• "Brown sugar contains minerals"
• "Honey is healthier than sugar"
• "Coconut blossom sugar is a healthy alternative to sugar".

Much of this is simply untrue.

Sugars that sound good, such as "coconut blossom sugar" or "cane sugar", are chemically the same as good old white sugar, i.e. sucrose. Our body does not care where they come from: sucrose is always made up of half glucose and half fructose.

What Is Glucose and How Does the Body Use It?

The brain and other organs need glucose (dextrose) to function properly. Glucose can be obtained directly from glucose-containing foods or produced from other staple foods such as:

• Bread
• Potatoes
• Grains

In addition, the body can convert sucrose and even fructose into glucose, although this process varies in efficiency from person to person. Therefore, some people tolerate glucose better than sucrose or fructose.

Which Sugar Is Healthier?

There are many myths about which sugars are healthier. The reality depends on each person and their individual tolerance. Here is a summary:

Brown sugar

• Contains minerals, but in negligible amounts for health.
• It is not healthier than white sugar.

Fructose

• Formerly recommended for diabetics, but high consumption can cause fatty liver and metabolic problems.
• Advertising that sold it as "sugar for diabetics" has been banned.

Dextrose

• Provides a quick energy boost.
• Ideal for brief, one-off energy.

The best long-term option is a balanced diet including fibre, protein and vitamins for sustained energy.

How Much Fructose Is Recommended Per Day?

For people without an intolerance, it is recommended to consume a maximum of 30-50 grams of fructose per day. Exceeding this amount can be harmful.
For those with fructose intolerance the limit is much lower and varies widely:

• Some people tolerate less than 1 gram a day.
• Others can tolerate up to 10 grams.

Symptoms of Fructose Intolerance:

• Digestive problems.
• Flatulence.
• Diarrhoea.
• Abdominal cramps.

These symptoms are due to malabsorption in the intestinal wall, so the diet must be adjusted according to individual tolerance levels.

Do You Have Fructose Intolerance or Do You Simply Want to Make a Better Choice?

Sugars sweeten our lives. Foods containing sugar are stimulating and should be enjoyed in moderation and consciously. In our Online Shop you will find detailed information about the fructose and sucrose content of each product.

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Learn more about sugar and fructose:

- Fructose-Free and Low Fructose
- Nutritional Information
- Types of Sugar
- Fructose Intolerance
- Fructose Intolerance Diet

Frequently Asked Questions about Sugar and Fructose

What does the term "sugar" actually mean on food labels?

The term "sugar" on labels almost always refers to sucrose, i.e. common table sugar. It is composed of equal parts glucose and fructose. From a chemical perspective, it makes no difference whether the sugar comes from beet, cane or coconut blossom, as our body processes it in the same way.

Why do products that appear to be "low in sugar" often contain more fructose?

Many "low-sugar" products contain isolated fructose or fructose-rich sweeteners instead of sucrose. This increases the sweetening power, but does not necessarily reduce the metabolic load. People with fructose intolerance are particularly sensitive to these products. That is why it is worth taking a closer look at the ingredients list.

How does Frusano approach the topic of sugar?

Frusano focuses on sweeteners with an especially low fructose content. Instead of sucrose, we use fructose-free glucose syrup and carefully selected fruits with low fructose levels. This allows our products to remain pleasantly sweet and easy to digest, without unnecessarily putting strain on the gut. Detailed information on the fructose and sucrose content of each product can be found in the online shop.

What amount of fructose per day is considered healthy?

For healthy individuals, an intake of 25 to 40 grams of fructose per day is generally considered safe. In cases of fructose intolerance, the threshold is significantly lower and varies greatly from person to person. Some individuals can only tolerate very small amounts, while others may tolerate up to 10 grams per day. It is therefore important to be aware of your personal tolerance level and adjust your diet accordingly.