Paleo Diet and Paleolithic Diet Questions & Answers

Question

3

What veggies should I be avoiding if I am trying NOT to eat fructose?

flag	asked Mar 23 2011 at 19:49 KL 923●1●18●38

sherpamelissa · Answer 1 · 2011-03-23 20:29:25Z UTC

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I found this list on a fructose malabsorption page:

The following foods are either high in total fructose content or contain a higher ratio of fructose compared to glucose

FRUITS

*Apple

*Cherry

*Grape

*Guava

*Honeydew

*Lychee

*Mango

*Persimmon

*Pear

*Quince

*Watermelon

VEGETABLES

*Artichoke

*Asparagus

*Leek

*Onion

*Radicchi

*Spring onion

I am not sure of the validity of the information though.

answered Mar 23 2011 at 20:29

sherpamelissa
18.6k●1●21●69

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arugh!!! all my favorite onions!!! say it aint so. – being Mar 23 2011 at 20:37

I don't think it means they are necessarily HIGH, but it's the ratio of fructose to glucose? I don't know. It's just a list I found. – sherpamelissa Mar 23 2011 at 21:14

Shallots are a terrific alternative to onions. – Nancy Nov 20 at 23:09

Lindsay · Answer 2 · 2011-03-23 22:45:25Z UTC

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Sorry, but this is ridiculous UNLESS you have a proven allergy to fructose; having fructose when it is in whole food form is not something to be avoided. Even Lustig says: free-form fructose is the issue, not an apple.

answered Mar 23 2011 at 22:45

Lindsay
1,079●7●10

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Personally, I know too much fruit stalls weight loss for me. I think many others have found the same issue. It's not the carbs, I can have veggie/tuber carbs without gaining. It's something in the sugar in fruit that stalls me. And it's the "ridiculous" that got you the down vote, not the opinion. – sherpamelissa Mar 23 2011 at 23:01

so my question would be, why are you not digesting the fruit well? What is causing inflammation? Are Missing an enzyme? an amino acid? I feel like there's just too much all-or-nothing symptom based exclusion. Just because you take out the fruit doesn't mean that what's causing the inflammation issue is gone, just going unnoticed... – Lindsay Mar 24 2011 at 3:29

@Lindsay -- I am fructose intolerant -- every time I eat something with "high" fructose I get terrible pains in my side --especially apples – KL Mar 24 2011 at 11:17

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Well, then my comment doesn't apply. I guess I was being slightly reactionary to how many hackers separate out huge types of food. You have a legitimate reason, obviously. Have you always had this affliction? – Lindsay Mar 24 2011 at 12:42

Ikco · Answer 3 · 2011-03-24 08:58:49Z UTC

Top 1x (via nutrition data, per 100g serving)

Peppers, sweet, red, raw Fructose: 2260mg

Onions, sweet, raw Fructose: 2020mg

Cabbage, red, raw Fructose: 1480mg

Cabbage, raw Fructose: 1450mg

Tomatoes, red, ripe, raw, Fructose: 1370mg

Onions, raw Fructose: 1290mg

Peppers, sweet, green, raw Fructose: 1120mg

Asparagus, raw Fructose: 1000mg

Carrots, baby, raw Fructose: 1000mg

Lettuce, iceberg (includes crisphead types), raw Fructose: 1000mg

Squash, winter, butternut, raw Fructose: 990mg

Brussels sprouts, raw Fructose: 930mg

Cucumber, peeled, raw Fructose: 750mg

KA24 · Answer 4 · 2012-10-05 18:49:45Z UTC

It's absolutely negligible. Just an example.

A sweet onion is about 7% sugar, in-which about 40% of that is Fructose. A white onion (or any non-sweet type) is about 5% sugar, in-which less than 40% is Fructose. The amount of Fructose you are getting from even a few ounces of onion is minute. This Fructose is also bound with the flesh (Fiber) and other forms of sugar (Sucrose and Glucose).

Avoiding something like onions for this reason isn't worth the hassle. I'd even go as far to say that worrying about it might cause more of a negative effect than ingesting Fructose itself. This doesn't even factor in the health benefits that onions bring to the table. Anti-inflammatory properties (assuming you don't have digestive problems) and anti-oxidant benefits just to name a few.

laura allen · Answer 5 · 2013-01-14 13:03:19Z UTC

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http://articles.mercola.com/sites/articles/archive/2013/01/14/fructose-spurs-overeating.aspx?e_cid=20130114_DNL_art_1

Fructose is now being identified by clinial studies as a major cause of weight gain...even from whole foods.

answered Jan 14 at 13:03

laura allen
11●1

Jack Kronk · Answer 6 · 2011-03-23 19:54:45Z UTC

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Some people incorrectly believe that corn and tomatoes and avocados are veggies, but even those are not high fructose. Sweet Potato has some fructose, but that's a tuber, although some people might incorrectly believe that's a veggie as well. I don't believe there are any high fructose veggies.

I will add that if you are trying to not eat ANY fructose, that there's a small amount of of fructose in most veggies, but your question is worded a bit ambiguosly. If you are very sensitive to fructose, you are gonna need to look up the exact fructose content of each.

answered Mar 23 2011 at 19:54

Jack Kronk
19.9k●2●33●101

How about a "sweeter" veggie -- like Winter Squash? – KL Mar 23 2011 at 19:58

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Pardon my pedantry, but "vegetable" and "fruit" are culinary terms and not botanical ones; tubers are vegetables culinarily and roots botanically; tomatoes are fruit botanically but vegetables culinarily. – gone2croatan Mar 23 2011 at 20:03

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Yeah, I did (formerly cynarin; trying to link all my stuff up online). I don't think it's relevant; it's just a pet peeve of mine when people are like "tomatoes are a fruit not a vegetable" when they are in actuality both, depending on what paradigm you're using. Basically, I'm a douche. :) – gone2croatan Mar 23 2011 at 20:27

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Spondyloarthropathy Girl: A Lovable Douche...the Lifetime Original Movie. – gone2croatan Mar 23 2011 at 20:33

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funny stuff right there. you're not a douche lindsay. i guess the broadness of the question poses the issue of answering it concisely. is your family part of the lost colony of roanoke island? – Jack Kronk Mar 23 2011 at 20:50

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Joe · Answer 7 · 2011-03-24 08:16:14Z UTC

Here's a simple saying that will get you the vast majority of what/what not to eat with respect to fructose and carbs.

From the plant kingdom eat nuts, stems, leaves and flowers; not seeds, roots or fruits.

These classifications are in the botanical sense, not the culinary sense, so:

Berries are actually fruits. The only exceptions I know of for fruits are lemons, limes and avocados. Avocados have modest carbs and a lot of fat.

Grains and legumes are, of course, seeds and high carb.

Cashews are not a true nut, rather they are a seed, and somewhat high carb.
Peanuts are legumes, not nuts, so are high carb.

Flowers mainly refers to broccoli florets and cauliflower, but other flowers should be okay.

This website, Nutrition Data, seems to have good data and is very easy to use, but their dietary advice is standard BS, not paleo.

logoP · Answer 8 · 2012-10-05 15:13:31Z UTC

Fructose Malabsorption is the inability to absorb fructose if the ratio of glucose to fructose is higher than one to one. That is, when consuming a fruit on the 'not allowed' list, tolerance may increase if it is sprinkled with pure glucose powder. People who have trouble absorbing fructose usually also have trouble with fructans (bread, onion family etc.), galacto oligo saccharides (beans etc.), polyols (artificial sweeteners etc.), that is all i can remember off the top of my head. It is separate from the issues people have with sugars and health. Symptoms include pain in the gut as mentioned above. Everyone has a different level of tolerance. It's hard to pick because a slice of bread in the morning may be ok, but if you have that mid morning apple as well it can tip you over the edge to symptoms. Just an apple without the bread on another day and you may be fine.

High Fructose Veggies?

8 Answers