Fructose Facts for Kids

Fructose molecule

Fructose in different foods

Fructose is a simple type of sugar found naturally in many foods. It's also known as "fruit sugar" because it's abundant in fruits. Fructose is one of the three most important sugars in our blood, along with glucose and galactose. You can find fructose in honey, many tree fruits like apples and pears, berries, melons, and some root vegetables such as beets, sweet potatoes, parsnips, and onions. It's often found alongside other sugars like sucrose and glucose in these foods.

Where Do We Find Fructose?
- Natural Sources of Fructose
- Fructose in Processed Foods
How Does Our Body Use Fructose?
- Digesting Fructose
- Fructose and Energy
Fructose vs. Glucose
Why Is Fructose Important?
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Where Do We Find Fructose?

Fructose is a natural sweetener that makes many foods taste delicious.

Natural Sources of Fructose

Fruits: Almost all fruits contain fructose. Think of sweet apples, juicy oranges, and ripe bananas.
Vegetables: Some vegetables, especially root vegetables like carrots, beets, and sweet potatoes, also contain fructose.
Honey: Honey is a very rich source of fructose, which gives it its unique sweetness.
Agave Nectar: This natural sweetener, often used in cooking, is also high in fructose.

Fructose in Processed Foods

Fructose is also added to many processed foods and drinks. A common form of added fructose is high-fructose corn syrup (HFCS). This syrup is made from corn and is used to sweeten sodas, candies, baked goods, and many other packaged foods. It's important to check food labels to see if added sugars like HFCS are present.

How Does Our Body Use Fructose?

When you eat foods with fructose, your body works to turn it into energy.

Digesting Fructose

After you eat fructose, it travels to your small intestine. From there, it's absorbed into your bloodstream. Unlike glucose, which can be used by almost all cells in your body for energy, most fructose goes directly to your liver.

Fructose and Energy

In your liver, fructose is changed into other forms of sugar, mainly glucose. Glucose is the main type of sugar your body uses for energy. Some of the fructose can also be stored in your liver as glycogen, which is like a stored form of energy. Your body can use this stored glycogen later when it needs a quick energy boost.

Fructose vs. Glucose

While both fructose and glucose are simple sugars and provide energy, they are handled differently by your body.

Glucose is the body's preferred energy source. It can be used by almost every cell and helps regulate your blood sugar levels.
Fructose is primarily processed in the liver. It doesn't raise blood sugar levels as quickly as glucose does. However, consuming very large amounts of fructose, especially from added sugars, can put extra work on your liver.

Why Is Fructose Important?

Fructose plays a role in our diet and how we experience food.

Sweetness: Fructose is one of the sweetest natural sugars. This is why fruits and honey taste so good!
Energy: Like other sugars, fructose provides your body with energy to do daily activities, learn, and play.
Natural Goodness: When you eat fructose from whole fruits and vegetables, you also get important fiber, vitamins, and minerals that are good for your health.