MNT also spoke with Monique Richard, MS, RDN, LDN, a registered dietitian nutritionist and owner of Nutrition-In-Sight, about this study for ways on which readers can potentially lower the amount of fructose they consume.

Richard said a simple way — though not always possible or easy — to avoid excessive or less beneficial types of fructose is to eat more foods that do not have packaging or labels such as produce.

“Say yes to fructose in fruit and ‘no, thank you’ to the fructose [in] the fruit roll-up,” she advised.

“The fiber and vitamins and minerals that naturally accompany the carbohydrates such as fructose in fruit and vegetables is less likely to be over-consumed, although portions do still matter. The fiber and nutrients are also beneficial for our gut microbiota, which we are also observing being affected by excessive fructose consumption from ultra-processed foods.”

– Monique Richard, MS, RDN, LDN

“Reading labels and understanding ingredients is another key to knowing what you’re consuming,” Richard continued. “There are numerous names for sugar. Educate yourself about the types and names of sugar so that you’re not trading one for an equal or similar product.“

“Food manufacturers understand how to market to make money. A label could say ‘no high fructose corn syrup’ but could have just as much or more fructose, glucose, or sucrose (table sugar), just to name a few. I see this often in crackers, cookies, soft drinks, and juices,” she told us.

“Keep in mind, there is no reason to be obsessive and never include these items — hello holidays, Halloween, and favorite treats. But knowing how much, how often, and making sure that real food is not replaced in lieu of these things is the most important for our daily dietary patterns and enjoyment of life,” Richard advised.

Source - Medical News Today