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.
This should do the trick
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.
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.
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!!!
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.
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
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.
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)