Tr?id=708008405978544&ev=pageview&noscript=1
8

votes

Least Fructose Fruits?

Answered on August 19, 2014
Created March 10, 2011 at 9:49 PM

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.

7fc82eebafd44badc73c520f44660150

(3280)

on April 16, 2012
at 05:41 PM

How can it be that banana is soo low? Odd.

7fc82eebafd44badc73c520f44660150

(3280)

on April 16, 2012
at 05:41 PM

What is Total Met Fructose??

B2008cd5e53b61c8ec35e6e3bf52fe50

(10)

on April 29, 2011
at 09:44 AM

PART THREE Maybe it's just me, but I doubt that humans can ever create anthing as nutritious as a piece of fruit/vegetable/berry. Humans have been, however, manipulating fruit breeding making them extra sweet (lot of fructose). So in that way too many fruits now isn't as great as too many fruits 300 years back. Still around 5/day are recommended.

B2008cd5e53b61c8ec35e6e3bf52fe50

(10)

on April 29, 2011
at 09:43 AM

PART TWO But I think common sense should take us quite far in this matter. We've been eating fruits and berries always. We must have been evolved to digest all of that well enough and take the best of it. High-fructose-corn-syrop is man-made. Anything that is man-made is more or less unfamiliar to our system, especially when we combine a lot of man-made things like adding HFCS to soft drinks.

B2008cd5e53b61c8ec35e6e3bf52fe50

(10)

on April 29, 2011
at 09:42 AM

PART ONE I'm glad that whoever wrote this wiki page presented us with both sides of the coin. There were some weaker arguments like "Excess fructose consumption has been hypothesized to be a cause of..." HYPOTHESIZED is the key word. "Fructose consumption has been shown to be correlated with obesity" Yes of course, fructose is calories just like is e.g. sucrose. "A study in mice showed that a high fructose intake increases adiposity." Same thing. There were some interesting arguments too. Thanks for giving the link, glad to learn something new and do more research.

A64ed062eb5e2c3407122fcf16c5de6b

(715)

on April 29, 2011
at 08:01 AM

I found a different list, together with an excellent explanation, at the bottom of this page: http://www.reducetriglycerides.com/reader_triglycerides_low_fructose_fruit.htm

A64ed062eb5e2c3407122fcf16c5de6b

(715)

on April 29, 2011
at 08:00 AM

Here's a bunch of things that fructose does to you: http://en.wikipedia.org/wiki/Fructose#Health_effects

A64ed062eb5e2c3407122fcf16c5de6b

(715)

on April 29, 2011
at 04:10 AM

Mind you, low fructose doesn't mean low carb. E.g. Kiwi has 10g total sugars per 100g, orange 15g. potato has 20g/100g but that's starch which metabolizes slower.

A64ed062eb5e2c3407122fcf16c5de6b

(715)

on April 29, 2011
at 03:58 AM

Kiwi is the same as apple, 10g/100g. Oranges are 15g/100g, same as kumquat.

C074eec3b3c0325ef3018a128111823a

(1012)

on April 28, 2011
at 12:36 PM

I like to chop it up very fine in the food processor before cooking. This means it can cook in minimal time with minimal loss of flavour and nutrients. Cook gently for a few minutes in butter, some bone broth stock if you have it handy, and milk if you like. Then return to the processor for final smooth blending. Add extra butter once it has cooled a little.

77877f762c40637911396daa19b53094

(78407)

on April 27, 2011
at 10:33 PM

this site is not there anymore.

2b4f887f5fd32a37c6038eb0aaaf3bf5

(1648)

on March 12, 2011
at 06:31 PM

Yeah. And I would just focus on what you do like as you begin, no reason to make it a painful experience. And then maybe once a week experiment with something new. And oddly, the more you eat something, the more you like it, I think, you acquire more of a taste for it. I used to DETEST carrots, now I really like them! Cooked at least. Still don't like the hardness of raw, though I guess I don't mind the flavor...

186b8011a1572ec5b3ac68f5a7a72d2d

(160)

on March 12, 2011
at 02:27 PM

I believe sucrose is 50% glucose and 50% fructose, so total metabolic fructose is the total amount of pure fructose plus half the amount of sucrose. So I'd sort by total met. fructose to get the best idea of the overall fructose impact of a particular foodstuff. That said, I'm not an expert in this area so can anyone else clarify?

Eea4c0f072bb5caa74c1fbe6dfab5f46

(942)

on March 11, 2011
at 06:03 PM

Again, I don't think mangoes and apples are going to ruin your health.

100fd85230060e754fc13394eee6d6f1

(18676)

on March 11, 2011
at 03:02 PM

Yes, if you're trying to cut down on fructose. Shelf life is very convenient, I agree. Dried vegetables and meat also qualify. Pemmican reigns supreme in my view, but it's a bit of an acquired taste.

B61f6513a155cd874b42efdad55312f6

(231)

on March 11, 2011
at 02:40 PM

So just eat less dried fruit? I would rather have the dried variant just for shelf life.

100fd85230060e754fc13394eee6d6f1

(18676)

on March 11, 2011
at 02:13 PM

Grape juice has about 36g, which is only a moderate increase, but it's easier to consume more and faster in that form.

100fd85230060e754fc13394eee6d6f1

(18676)

on March 11, 2011
at 02:10 PM

It's not that they have added sugar. They concentrate the existing, naturally occurring sugar. A cup of grapes has about 23g of sugar. A cup of raisins has about 98g.

B61f6513a155cd874b42efdad55312f6

(231)

on March 11, 2011
at 01:35 PM

depends on the type of dried fruit. Freeze-dried or unsweetened dried fruit have no added sugars.

9055f14c31610afd4d3068ec48eb6d90

(974)

on March 11, 2011
at 12:04 PM

Looking at the table -- when sorting-- do you sort by "Fructose" column or the "Total Met Fructose (last column)"

5786a8dbc9f3c6e1b7ec5b46079562ae

(268)

on March 11, 2011
at 06:21 AM

You can do the same with collards!

9b1da5c61c41bb93afb668f9ab3bc76a

(422)

on March 11, 2011
at 05:09 AM

I'm liking doing without potatoes as they were just a dairy/fat vehicle for me. I'm trying to get more nutrient dense foods, and potatoes aren't that.

072fd69647b0e765bb4b11532569f16d

(3717)

on March 11, 2011
at 03:17 AM

Recipe: throw frozen or fresh cauliflower in the microwave. Mash it with a ricer or in a food processor. Add grassfed butter or other healthy fat and as much garlic as you can stand. It doesn't get any easier than mashed cauliflower. I like it as a potato substitute. Cook your grassfed ground beef and pour the drippings over the cauliflower. Wow.

Ac1e55cf06c2180f4008ff01953d10dd

(3519)

on March 11, 2011
at 03:01 AM

if you like potatoes, you could have some. I have them everyday, and I lost twenty pounds while still having them in my diet. Though not "strictly" paleo they are with sweet potatoes, some of the best tolerated carb sources...

Medium avatar

(39821)

on March 11, 2011
at 01:56 AM

You might want to try mineral water or club soda + lime if plain water is too boring.

6670b38baf0aae7f4d8ac2463ddc37c0

(3946)

on March 11, 2011
at 01:10 AM

Try some "Hint" brand water. All water, no sugar, no artificial sweeteners or inappropriate ingredients with just a smidge of fruit aftertaste. Available at Whole Foods.

9b1da5c61c41bb93afb668f9ab3bc76a

(422)

on March 11, 2011
at 12:42 AM

I will miss you mango...I will miss you apples! I was figuring mango was good since it had so much freaking fiber! but it is soooo freaking sweet.

9b1da5c61c41bb93afb668f9ab3bc76a

(422)

on March 11, 2011
at 12:41 AM

Thank you very much! It's always good to hear that I'm not crazy in hating that...majority of the diet food! I suppose I need to just keep trying, instead of getting grumpy about it and taking a few weeks off from new things like I have been

9b1da5c61c41bb93afb668f9ab3bc76a

(422)

on March 10, 2011
at 11:14 PM

I've tried turnips a few times and they just taste like nasty dirt to me no matter what. Same with squash. I really wish I liked them, it would be really nice to have them as an option!

9b1da5c61c41bb93afb668f9ab3bc76a

(422)

on March 10, 2011
at 10:44 PM

Fruit juice will be the first thing to go. I need to make a huge vat of tea and keep that in the fridge instead, I think. I just get so sick of water taste that juice was a nice break, but if I'm drinking a gallon or so a week, that is so much sugar!

9b1da5c61c41bb93afb668f9ab3bc76a

(422)

on March 10, 2011
at 10:42 PM

I will definitely give that a try when I get some yam noodles! Thank you very much!

9f9fa49265e03ddd2bf2bba5477a556b

(3184)

on March 10, 2011
at 10:36 PM

After looking at that link I feel slightly less guilty about buying some blood oranges and strawberries at the farmer's market yesterday. It also goes a long way towards explaining my weight issues in my pre-Paleo days. I used to eat a couple apples and pears a day, and load up my big bowls of oatmeal with raisins and dried cranberries, topped with honey. Fruit is healthy right? Apparently I would have been better off eating M&M's than the raisins. It probably also explains why when I eat dried fruit now (vary sparingly) it tastes like candy--it pretty much is.

34a367e60db77270bd7096dc04270fdc

(4171)

on March 10, 2011
at 10:34 PM

Right, like I would make a marinara sauce and throw in carrots, onions, celery whatever you want to put in it then when the veggies get soft, you can blend it right in the pot with your immersion blender.

9b1da5c61c41bb93afb668f9ab3bc76a

(422)

on March 10, 2011
at 10:24 PM

I will give that a shot the next time I make it! I feel like I'm still trying to get over my sugar addiction. Cutting out soda helped a ton, and most things I could eat easily are now too sweet, but I still have more to go, I know it!

9b1da5c61c41bb93afb668f9ab3bc76a

(422)

on March 10, 2011
at 10:23 PM

I have not tried mashed cauliflower yet, do you happen to know a recipe? Maybe one with garlic, oh man.

9b1da5c61c41bb93afb668f9ab3bc76a

(422)

on March 10, 2011
at 10:22 PM

I lived many many days eating only bowls of cereal and pasta.

3a833804187fe8926214e6c0bd8a0766

(1023)

on March 10, 2011
at 10:22 PM

That's a great link! I've been looking for something like that, thanks.

2f54dbe892ec89b12d1db686568e885a

(919)

on March 10, 2011
at 10:17 PM

try cinnamon instead of honey

9b1da5c61c41bb93afb668f9ab3bc76a

(422)

on March 10, 2011
at 10:12 PM

I've started to do the "berries and cream" I've seen a few places on the paleo-verse with a little drizzle of honey. I forgot to put that up in the main post too since I think of it as "dessert food"

9b1da5c61c41bb93afb668f9ab3bc76a

(422)

on March 10, 2011
at 10:08 PM

I bought a HUGE can of the dried apricots when I first started out on Paleo as a "snack food", but I eat maybe 5-10 a week? I was saving them for some homemade Lara bars to take to school or something of the sort too, but I don't think I ever got around to it...

9b1da5c61c41bb93afb668f9ab3bc76a

(422)

on March 10, 2011
at 10:07 PM

I got an immersion blender recently, and I have no idea how to make anything with it. Would this be a good try? Do you just boil down veggies?

  • 9b1da5c61c41bb93afb668f9ab3bc76a

    asked by

    (422)
  • Views
    29.8K
  • Last Activity
    620D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

17 Answers

8
186b8011a1572ec5b3ac68f5a7a72d2d

on March 10, 2011
at 10:04 PM

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!

3a833804187fe8926214e6c0bd8a0766

(1023)

on March 10, 2011
at 10:22 PM

That's a great link! I've been looking for something like that, thanks.

9055f14c31610afd4d3068ec48eb6d90

(974)

on March 11, 2011
at 12:04 PM

Looking at the table -- when sorting-- do you sort by "Fructose" column or the "Total Met Fructose (last column)"

9f9fa49265e03ddd2bf2bba5477a556b

(3184)

on March 10, 2011
at 10:36 PM

After looking at that link I feel slightly less guilty about buying some blood oranges and strawberries at the farmer's market yesterday. It also goes a long way towards explaining my weight issues in my pre-Paleo days. I used to eat a couple apples and pears a day, and load up my big bowls of oatmeal with raisins and dried cranberries, topped with honey. Fruit is healthy right? Apparently I would have been better off eating M&M's than the raisins. It probably also explains why when I eat dried fruit now (vary sparingly) it tastes like candy--it pretty much is.

9b1da5c61c41bb93afb668f9ab3bc76a

(422)

on March 10, 2011
at 10:08 PM

I bought a HUGE can of the dried apricots when I first started out on Paleo as a "snack food", but I eat maybe 5-10 a week? I was saving them for some homemade Lara bars to take to school or something of the sort too, but I don't think I ever got around to it...

186b8011a1572ec5b3ac68f5a7a72d2d

(160)

on March 12, 2011
at 02:27 PM

I believe sucrose is 50% glucose and 50% fructose, so total metabolic fructose is the total amount of pure fructose plus half the amount of sucrose. So I'd sort by total met. fructose to get the best idea of the overall fructose impact of a particular foodstuff. That said, I'm not an expert in this area so can anyone else clarify?

77877f762c40637911396daa19b53094

(78407)

on April 27, 2011
at 10:33 PM

this site is not there anymore.

A64ed062eb5e2c3407122fcf16c5de6b

(715)

on April 29, 2011
at 08:01 AM

I found a different list, together with an excellent explanation, at the bottom of this page: http://www.reducetriglycerides.com/reader_triglycerides_low_fructose_fruit.htm

7fc82eebafd44badc73c520f44660150

(3280)

on April 16, 2012
at 05:41 PM

What is Total Met Fructose??

7fc82eebafd44badc73c520f44660150

(3280)

on April 16, 2012
at 05:41 PM

How can it be that banana is soo low? Odd.

4
Medium avatar

on March 10, 2011
at 10:40 PM

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.

6670b38baf0aae7f4d8ac2463ddc37c0

(3946)

on March 11, 2011
at 01:10 AM

Try some "Hint" brand water. All water, no sugar, no artificial sweeteners or inappropriate ingredients with just a smidge of fruit aftertaste. Available at Whole Foods.

Medium avatar

(39821)

on March 11, 2011
at 01:56 AM

You might want to try mineral water or club soda + lime if plain water is too boring.

9b1da5c61c41bb93afb668f9ab3bc76a

(422)

on March 10, 2011
at 10:44 PM

Fruit juice will be the first thing to go. I need to make a huge vat of tea and keep that in the fridge instead, I think. I just get so sick of water taste that juice was a nice break, but if I'm drinking a gallon or so a week, that is so much sugar!

3
Eea4c0f072bb5caa74c1fbe6dfab5f46

(942)

on March 11, 2011
at 12:16 AM

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.

9b1da5c61c41bb93afb668f9ab3bc76a

(422)

on March 11, 2011
at 12:42 AM

I will miss you mango...I will miss you apples! I was figuring mango was good since it had so much freaking fiber! but it is soooo freaking sweet.

Eea4c0f072bb5caa74c1fbe6dfab5f46

(942)

on March 11, 2011
at 06:03 PM

Again, I don't think mangoes and apples are going to ruin your health.

A64ed062eb5e2c3407122fcf16c5de6b

(715)

on April 29, 2011
at 03:58 AM

Kiwi is the same as apple, 10g/100g. Oranges are 15g/100g, same as kumquat.

A64ed062eb5e2c3407122fcf16c5de6b

(715)

on April 29, 2011
at 04:10 AM

Mind you, low fructose doesn't mean low carb. E.g. Kiwi has 10g total sugars per 100g, orange 15g. potato has 20g/100g but that's starch which metabolizes slower.

3
34a367e60db77270bd7096dc04270fdc

(4171)

on March 10, 2011
at 10:06 PM

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.

9b1da5c61c41bb93afb668f9ab3bc76a

(422)

on March 10, 2011
at 10:42 PM

I will definitely give that a try when I get some yam noodles! Thank you very much!

9b1da5c61c41bb93afb668f9ab3bc76a

(422)

on March 10, 2011
at 10:07 PM

I got an immersion blender recently, and I have no idea how to make anything with it. Would this be a good try? Do you just boil down veggies?

34a367e60db77270bd7096dc04270fdc

(4171)

on March 10, 2011
at 10:34 PM

Right, like I would make a marinara sauce and throw in carrots, onions, celery whatever you want to put in it then when the veggies get soft, you can blend it right in the pot with your immersion blender.

2
896162c5cd0b39e2e030e9bb17093eaa

on March 11, 2011
at 01:35 AM

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

5786a8dbc9f3c6e1b7ec5b46079562ae

(268)

on March 11, 2011
at 06:21 AM

You can do the same with collards!

2
2b4f887f5fd32a37c6038eb0aaaf3bf5

on March 11, 2011
at 12:15 AM

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!!!

9b1da5c61c41bb93afb668f9ab3bc76a

(422)

on March 11, 2011
at 12:41 AM

Thank you very much! It's always good to hear that I'm not crazy in hating that...majority of the diet food! I suppose I need to just keep trying, instead of getting grumpy about it and taking a few weeks off from new things like I have been

2b4f887f5fd32a37c6038eb0aaaf3bf5

(1648)

on March 12, 2011
at 06:31 PM

Yeah. And I would just focus on what you do like as you begin, no reason to make it a painful experience. And then maybe once a week experiment with something new. And oddly, the more you eat something, the more you like it, I think, you acquire more of a taste for it. I used to DETEST carrots, now I really like them! Cooked at least. Still don't like the hardness of raw, though I guess I don't mind the flavor...

2
9e2180e7bfd688eb52d4f0c536172024

(2004)

on March 10, 2011
at 10:21 PM

Cauliflower is a common potato substitute -- you can boil, drain, and mash it.

9b1da5c61c41bb93afb668f9ab3bc76a

(422)

on March 10, 2011
at 10:23 PM

I have not tried mashed cauliflower yet, do you happen to know a recipe? Maybe one with garlic, oh man.

072fd69647b0e765bb4b11532569f16d

(3717)

on March 11, 2011
at 03:17 AM

Recipe: throw frozen or fresh cauliflower in the microwave. Mash it with a ricer or in a food processor. Add grassfed butter or other healthy fat and as much garlic as you can stand. It doesn't get any easier than mashed cauliflower. I like it as a potato substitute. Cook your grassfed ground beef and pour the drippings over the cauliflower. Wow.

C074eec3b3c0325ef3018a128111823a

(1012)

on April 28, 2011
at 12:36 PM

I like to chop it up very fine in the food processor before cooking. This means it can cook in minimal time with minimal loss of flavour and nutrients. Cook gently for a few minutes in butter, some bone broth stock if you have it handy, and milk if you like. Then return to the processor for final smooth blending. Add extra butter once it has cooled a little.

2
65430e39d7e9e9322718d016fe668051

(2939)

on March 10, 2011
at 10:21 PM

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.

9b1da5c61c41bb93afb668f9ab3bc76a

(422)

on March 10, 2011
at 10:22 PM

I lived many many days eating only bowls of cereal and pasta.

1
65430e39d7e9e9322718d016fe668051

(2939)

on April 28, 2011
at 09:37 AM

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!

1
98bf2ca7f8778c79cd3f6c962011cfdc

on April 27, 2011
at 10:24 PM

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.

1
86a7abe4a54c4dc15ea44bacef00c5a8

on March 11, 2011
at 03:36 AM

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)

1
5786a8dbc9f3c6e1b7ec5b46079562ae

(268)

on March 10, 2011
at 11:04 PM

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.

9b1da5c61c41bb93afb668f9ab3bc76a

(422)

on March 10, 2011
at 11:14 PM

I've tried turnips a few times and they just taste like nasty dirt to me no matter what. Same with squash. I really wish I liked them, it would be really nice to have them as an option!

0
890a51c7b2177be205cd346614f8bf93

on January 27, 2013
at 02:38 AM

Here is a list of sugar (including fructose) content in fruits:

http://thepaleodiet.com/fruits-and-sugars/

0
A1793858e53f9da77eefd84d2a95a8df

on January 14, 2013
at 04:25 PM

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..

0
B2008cd5e53b61c8ec35e6e3bf52fe50

on April 27, 2011
at 10:00 PM

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.

B2008cd5e53b61c8ec35e6e3bf52fe50

(10)

on April 29, 2011
at 09:43 AM

PART TWO But I think common sense should take us quite far in this matter. We've been eating fruits and berries always. We must have been evolved to digest all of that well enough and take the best of it. High-fructose-corn-syrop is man-made. Anything that is man-made is more or less unfamiliar to our system, especially when we combine a lot of man-made things like adding HFCS to soft drinks.

B2008cd5e53b61c8ec35e6e3bf52fe50

(10)

on April 29, 2011
at 09:44 AM

PART THREE Maybe it's just me, but I doubt that humans can ever create anthing as nutritious as a piece of fruit/vegetable/berry. Humans have been, however, manipulating fruit breeding making them extra sweet (lot of fructose). So in that way too many fruits now isn't as great as too many fruits 300 years back. Still around 5/day are recommended.

A64ed062eb5e2c3407122fcf16c5de6b

(715)

on April 29, 2011
at 08:00 AM

Here's a bunch of things that fructose does to you: http://en.wikipedia.org/wiki/Fructose#Health_effects

B2008cd5e53b61c8ec35e6e3bf52fe50

(10)

on April 29, 2011
at 09:42 AM

PART ONE I'm glad that whoever wrote this wiki page presented us with both sides of the coin. There were some weaker arguments like "Excess fructose consumption has been hypothesized to be a cause of..." HYPOTHESIZED is the key word. "Fructose consumption has been shown to be correlated with obesity" Yes of course, fructose is calories just like is e.g. sucrose. "A study in mice showed that a high fructose intake increases adiposity." Same thing. There were some interesting arguments too. Thanks for giving the link, glad to learn something new and do more research.

0
100fd85230060e754fc13394eee6d6f1

(18676)

on March 10, 2011
at 11:38 PM

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.

B61f6513a155cd874b42efdad55312f6

(231)

on March 11, 2011
at 01:35 PM

depends on the type of dried fruit. Freeze-dried or unsweetened dried fruit have no added sugars.

100fd85230060e754fc13394eee6d6f1

(18676)

on March 11, 2011
at 03:02 PM

Yes, if you're trying to cut down on fructose. Shelf life is very convenient, I agree. Dried vegetables and meat also qualify. Pemmican reigns supreme in my view, but it's a bit of an acquired taste.

100fd85230060e754fc13394eee6d6f1

(18676)

on March 11, 2011
at 02:10 PM

It's not that they have added sugar. They concentrate the existing, naturally occurring sugar. A cup of grapes has about 23g of sugar. A cup of raisins has about 98g.

100fd85230060e754fc13394eee6d6f1

(18676)

on March 11, 2011
at 02:13 PM

Grape juice has about 36g, which is only a moderate increase, but it's easier to consume more and faster in that form.

B61f6513a155cd874b42efdad55312f6

(231)

on March 11, 2011
at 02:40 PM

So just eat less dried fruit? I would rather have the dried variant just for shelf life.

0
A0b8c4cc369f93ee987ce15b1bf323fe

on March 10, 2011
at 10:07 PM

Refer to the glucose/fructose/sucrose table. I'd say grapefruit is pretty benign, but watch out for the dates, apples.

Go for berries instead, or better yet, avocado!

9b1da5c61c41bb93afb668f9ab3bc76a

(422)

on March 10, 2011
at 10:12 PM

I've started to do the "berries and cream" I've seen a few places on the paleo-verse with a little drizzle of honey. I forgot to put that up in the main post too since I think of it as "dessert food"

9b1da5c61c41bb93afb668f9ab3bc76a

(422)

on March 10, 2011
at 10:24 PM

I will give that a shot the next time I make it! I feel like I'm still trying to get over my sugar addiction. Cutting out soda helped a ton, and most things I could eat easily are now too sweet, but I still have more to go, I know it!

2f54dbe892ec89b12d1db686568e885a

(919)

on March 10, 2011
at 10:17 PM

try cinnamon instead of honey

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!