So I've been reading on here about the dangers of fructose, and fruit takes up probably 1/3rd of my diet. I don't really like vegetables, I try to eat them occasionally and I'm working up to them more often...but I just HATE them, I really do.
So, I started using fruits as my snacks. I've already lost over 20 lbs since Thanksgiving going Paleo, and I'm very proud of my progress, but if fructose is keeping me back from more, I'd like to figure out a way to wean myself off of fruit, or at least choose less fructose heavy sources.
I usually eat 1-3 pieces a day, along with a glass of fruit juice. After reading today about the dangers of fruit juice, I'll probably be changing that to tea or something. I normally eat grapefruit, maybe a few dried apricots or dates, mangoes and apples.
Is there a list anywhere of fructose content in fruit?
p.s. Any recipies that have veggies in them that don't TASTE like veggies would be awesome. I specifically don't like wet and crunchy (celery, carrots) or the sweet and earthy taste of squashes. My favorite veggies pre-paleo were corn and potatoes. Ha-ha. I can stand asparagus and zucchini sometimes, but they're the only ones I can think of.
EDIT: I don't know if it's important, but I'm 6 feet tall, I started at 312lbs, and am now at 291. I have another 90 or so lbs to lose, and I'm trying to do that in a healthful way! But yes, I am obese currently, so I know as long as I keep to what I've been doing I'll continue to lose weight, I just want to make sure I'm doing it "right"...as silly as that sounds now that I'm typing it.
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This should do the trick
http://www.thepaleodiet.com/nutritional_tools/fruits_table.html http://thepaleodiet.com/wp-content/uploads/2011/04/Fruits-Sugars.html (Edit 29-04-11 - seems to have moved, thanks to oak0y for pointing this out below).
Copy and paste it into Excel or Google Docs and you'll be able to sort by highest to lowest, but from a quick glance (and I think is is semi-common knowledge among Paleo folks anyway) dried fruit is to be avoided!
If you must eat fruit, raspberries and strawberries are the way to go. The high levels of vitamin C and potassium seem to mitigate the lipogenic effects of fructose, which is low in both.
Cutting out that fruit juice will make a huge difference.
Honestly, if I were you, I'd just eat only a medium-sized potato or sweet potato a day for carbs and go from there. If you're trying to get really lean, sometimes that even interferes, but for where you are, you can eat some starch and not have any trouble.
To actually try and answer your question: LOWER Fructose FRUITS
Berries obviously. Tomato, Cucumber, Apricots, Plums, Cherries, Kiwi, Nectarines, Peaches, Cantaloupes, Pineapple, Grapefruit, Oranges. Lemons, Limes, Kumquat. That runs from a .94g/per 100 grams of fruit - 3g/100g.
Basically: Stone fruits, Citrus and Berries. If you're wanting to go hardcore, then berries are your go-to.
I personally don't think organic fruit in season is a dangerous addition to an already healthy diet, IF the person's metabolism is healthy.
But ditch the fruit juice.
Everything I read says if you must have fruit, stick with berries as they have the least fructose. Strawberries, blueberries etc I have a hard time with my husband and veggies too - he loves fruit but I can't get him to choke down broccoli (which I love) or anything. He will eat salad though so that's good. You could try making your own marinara sauce and hide veggies in there. I do that for my son, he has food texture issues so if I make marinara and blend in other veggies he won't even notice it.
I just made kale chips for the first time today! They were delicious, and I hate kale! I would highly recommend trying them out. Just cut off the stems, toss the lot in olive oil or butter, spread on a baking sheet and cook at 300 until crisp. Check every 12 minutes to make sure they don't burn. Easy way to get your leafy greens :p
So this is more responding to the vegetable question, as I'm no fructose expert, and seems like you have a lot of good answers already (which I will use myself)!
I was never a fan of vegetables, and maybe at 1-2 a week pre paleo. Once your taste buds adjust to not eating a high carb, high sugar diet, you might find you appreciate veggies more. I also recommend organic veggies, as they are more flavorful.
If this helps, coming from a previous veggie-phobe:
Favorites: Red, Orange, & Yellow peppers, onions, mushrooms, radishes (tasty in salads), leafy greens, cooked carrots (especially roasted), delicata squash (had never had this pre-paleo, yum yum YUM), sweet potatoes/yams, asparagus
OK: Cucumbers, tomatoes, eggplant, spaghetti squash, brussels sprouts, cabbage
Still yuck: Broccoli, raw carrots, celery (okay cooked I guess), cauliflower, beets
Congrats on your journey!!!
Cauliflower is a common potato substitute -- you can boil, drain, and mash it.
Keep eating and trying new vegetables, your weight tells me you weren't eating them for a very long time and need to retrain your palate and body back to natural foods.
Start small with the veggies. They have so many nutrients you can't get elsewhere. You mentioned you are obese, and it's likely because you ate a SAD or similar diet (ie self-coined "fake healthy" that still added on the pounds. You need to retrain your palate. Start slow, eat veggies, keep eating them, eventually you'll start to tolerate them and like them and eventually you'll probably start loving some veggies! Congrats on your weight loss, you will finish strong!
You've already got some great fruit responses. I wanted to comment on your veggie aversion. It sounds like you have an open mind which is a great place to start. I was also not a veggie lover many years ago and now I can't get enough. My very best advise to make any veggie taste fantastic is to roast it. Chop it up, drizzle some fat on it (olive oil, melted CO or ghee) and smoosh it all around then roast on high heat (400-500 degrees) until it starts to brown (usually 15-25 minutes depending on the vegetable). You seriously can do with with almost any veggie and get an excellent result. My favorites are broccoli, cauliflower, onion, peppers, asparagus, carrots, mushrooms and leeks. You can even do frozen veggies this way and they come out fantastic.
Also look for some new recipes to add to your repertoire that have lots of veggies in them. Stir frys and bakes make great paleo grub. Or just saute some onion, peppers and mushrooms then add your chicken or beef and a little seasoning to that. Asian-stle stir frys are great too. You can start by just buying a bagged mix of frozen veggies then add your protein and a little bit of seasoning and you're set.
Congratulations on your weight loss. I agree with previous posts about sticking to berries, since they tend to have so much fiber and less fructose. As far as speeding your weight loss, it would be helpful to cut back on anything starchy, carrots, sweet potatoes, etc. You want to stay away from anything that causes a big insulin spike. Stick to low carb veggies, meats, and fat. I would also cut out all fruit juices and replace that with green tea, which can boost metabolism. You can make a big batch and store it in the fridge.
My husband is not a vegetable fan either, so I am always looking for ways to incorporate them into meals. You might want to try:
green cabbage sauteed in bacon; Pureed cauliflower with bacon and butter; lettuce wraps with your choice of meaty fillings; Jicama chips with guacamole; Mushrooms stuffed with meaty fillings; Baked jalapeno halves stuffed with meat and topped with bacon (my fav)
Just a suggestion on vegetables: I've had luck easing into them. My first experience with cauliflower, it was in a baked dish drowning under mayonnaise and cheese. I moved onto riced cauliflower and then to this recipe (without the sugar) and now it's my favorite vegetable ever. Maybe you could try putting vegetables with a very mild flavor, like carrots and turnips, into very flavorful dishes like curries and chilis. You can also add pureed vegetables to sauces, Jessica Seinfeld style.
Good luck! There are a ton of veggies out there. Many of them tend to be an acquired taste -- it's a matter of getting used to them and finding your favorite way to prepare them.
Here is a list of sugar (including fructose) content in fruits:
For getting to like vegetables stir fry is a thought..... I don't know if paleo allows meat but beef, brocolli, onions, mushrooms, red peppers... cooked in coconut oil... Lately I have found a way to eat kale... I steam it... and it a separate fry pan I cook mushrooms and onions, I rinse the kale when cooked... cut it up with scissors lots and add it to the mushrooms and onion... throw in some cashews or almonds..and have a couple of oz of strip loin steak broiled on the side..
I am sorry, I do not know the dangers of fructose, even after a year of studying nutrition and health in university. (yes, sugar in general isn't needed by humans at all, but it's not all that bad to avoid it in any form especially wrapped in vitamins.) The term "healthy food" is vague. There is always something that is good for you in every food and something that's not so good in every food too. So you're thinking of cutting down on fruits? 1-3 pieces a day + fruit juice is not much at all! Depending on the country, but 5 pieces is usually recommended. If I were you, I'd just attack all 5 and get my vitamins, antioxidants, water, joy and what not from them. By the way, tea dehydrates, which isn't cool at all if you decide to always replace watery fruits with it.
Juice is okay, there are still vitamins and antioxidants. Self made fruit juice is obviously more nutritionally valuable than those sold in grocery stores. But keeping in mind that you would like to be thinner, I'd say cut down gradually on juices because they are stripped of fiber that is going to aid you in losing weight (e.g. make you feel fuller).
Concerning veggies. Yes, they're good, extremely nutritious. For example, kale (cabbage) has MUCH more calcium than milk. Not only that, the calcium in kale is MUCH more bioavailable meaning it is much better absorbed than the calcium in milk.
I'd suggest just getting to know all kinds of vegetables out there, there are tons, and trying them carefully and slowly, one by one in a new, fancy recipe. If you would like to get the benefits of vegetables, you would probably want to learn to like them. That's what I did gradually, I too, used to hate vegetables and would munch on 7 pieces of fruit and a lot of nuts daily.
A general piece of advice; don't be hard on yourself, do not feel guilty for eating or not eating something. Make gradual changes, just because it's easier.
Definitely cut the dried and the juice. Those are both effectively highly concentrating the sugar. Raspberries and strawberries have a lot of fiber displacing sugar, so those are good choices.