3

votes

How to increase carb intake without adding fructose?

Answered on September 12, 2014
Created November 02, 2011 at 10:14 AM

Lately I've been relatively low carb (around 50-65g daily), unintentionally actually, and I've noticed that I don't think it works for me. My throat has felt a little dry, I have some (extremely) mild joint pain, and my skin is a bit dry on my hands and I feel that the lower carb intake is perhaps the culprit. Does anyone know of some easy foods I can incorporate into my daily regimen so I can increase my carb intake to around at least 100 a day or so? The main thing is that I don't want to up my carbs by adding fructose (I don't really eat any fruit- I just don't care for it much). I'm now eating more roasted winter squashes and carrots, and will buy some sweet potatoes when I go grocery shopping again. Any other suggestions? Regular potatoes are out of the question, by the way, due to the fact that I avoid nightshades.

7bad6c4e7d681fab6a4aa4580f442e0c

(707)

on November 07, 2011
at 08:01 PM

Yes, getting there! I'm a work in progress. ;)

77877f762c40637911396daa19b53094

(78467)

on November 04, 2011
at 09:44 PM

Banana is definitely OK. Check this out: http://forums.phoenixrising.me/archive/index.php/t-8056.html. Its related to fructose malabsorption syndrome and such people shouldn't eat it a lot. Banana is not forbiden... I think that is the best reference possible.

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on November 04, 2011
at 04:03 PM

Sounds like you're figuring it out!

7bad6c4e7d681fab6a4aa4580f442e0c

(707)

on November 04, 2011
at 10:19 AM

I'm definitely eating enough fat, so I know that's not it. I've been adding in more carbohydrates for a few days now, and I already feel a significant difference in my skin, my eyes, and my throat. I guess not everyone is meant to eat lower carb. I feel much, much better already. And nope, never had acid reflux so it's not that. And yes, I love all of those vegetables. Brussels sprouts, too, are a bit higher in carbs and I love them.

7bad6c4e7d681fab6a4aa4580f442e0c

(707)

on November 03, 2011
at 04:38 PM

I do actively avoid nightshade vegetables, but otherwise I'll take all these suggestions into account. Thank you! I don't plan on going the rice route, but I'm definitely going to try and incorporate sweet potatoes, beets, winter squashes, and the occasional banana.

7bad6c4e7d681fab6a4aa4580f442e0c

(707)

on November 03, 2011
at 04:36 PM

Same here! Roasted squash and carrots have no chance around me. They're just so delicious.

77877f762c40637911396daa19b53094

(78467)

on November 03, 2011
at 03:33 PM

I agree completely.

2870a69b9c0c0a19a919e54cb3a62137

(1520)

on November 03, 2011
at 01:24 PM

I ate what I thought was a healthy diet then, too low in meat and too high in fruit, grains and dairy products. I now think most fruit isn't much more than another product of agriculturalism, like grains. It's not natural to have much sweet fruit available, especially year round.

77877f762c40637911396daa19b53094

(78467)

on November 03, 2011
at 08:08 AM

Have you been on any specific diet then ? Anyway, I am sure banana can do that to some people. Eating slower will help in that case or choosing green ones.

2870a69b9c0c0a19a919e54cb3a62137

(1520)

on November 02, 2011
at 08:07 PM

No. That was a random measurement 2 years ago when I was 23, I think I had eaten two medium bananas fasted an nothing else. I didn't even draw any connections back then.

77877f762c40637911396daa19b53094

(78467)

on November 02, 2011
at 06:46 PM

Diabetic ? .....

2870a69b9c0c0a19a919e54cb3a62137

(1520)

on November 02, 2011
at 05:48 PM

Me: Banana -> blood sugar of 145 -> fail.

Ce7e28769d92d5de5533e775b1de966e

on November 02, 2011
at 05:33 PM

The farmers markets are so nice right now, I've been buying all the tiny little turnips, parsnips and rutabagas. Sweet and spicy when they're that size. Make a hash outta them with carrots and herbs, even some of the sweet potato. Nice and tender but crispy, top with a protein. Steam whole, seriously just pop them into your mouth. Roasted carrots are almost like cubed butternut squash roasted to me, can seriously do some damage when they come out of the oven :)

7bad6c4e7d681fab6a4aa4580f442e0c

(707)

on November 02, 2011
at 05:17 PM

Excellent, thank you. I've got to branch out and buy celery root, rutabagas, turnips, and the like. Beets are one of my favorites, I often just steam them and throw them in a salad. And roasted carrots are addictive, I agree!

13a44ea00b0c9af0b6d0f3d5f5c2cfca

(7223)

on November 02, 2011
at 04:28 PM

I'm totally agree on the legumes. They aren't paleo, but I think the legume danger (outside of soy and peanuts) is pretty overstated *if* you are properly preparing them as per WAPF instructions.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on November 02, 2011
at 02:23 PM

Water chestnuts! I never think about them. Wow. Been years. I'd think it's just the canned option near me. Are there places that have fresh ones?

77877f762c40637911396daa19b53094

(78467)

on November 02, 2011
at 01:59 PM

BTW, check this out: http://goo.gl/LDVzg

77877f762c40637911396daa19b53094

(78467)

on November 02, 2011
at 01:56 PM

Hmm... I guess no bananas for you then Korion :D Are you sure btw ?

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on November 02, 2011
at 01:41 PM

For me, a banana = pustules on my face :D.

7bad6c4e7d681fab6a4aa4580f442e0c

(707)

on November 02, 2011
at 01:32 PM

Ha, thanks guys. That minute amount of fructose in a banana isn't troubling to me. I'll give them a try.

7bad6c4e7d681fab6a4aa4580f442e0c

(707)

on November 02, 2011
at 01:29 PM

I'm going to try to make a carrot and parsnip mash. I definitely think I'll enjoy that.

7dc950fc76a046048e683d2a27dced37

on November 02, 2011
at 01:28 PM

I've always liked water chestnuts. Turns out they are a tuber, so they might work either in a stir-fry or a salad.

77877f762c40637911396daa19b53094

(78467)

on November 02, 2011
at 01:26 PM

Plus you don't need to cook it. Its there to eat it whenever you like, wherever you are.

7dc950fc76a046048e683d2a27dced37

on November 02, 2011
at 01:18 PM

You snooze, you lose ;). Re legumes, I think you need to balance anti-nutrient evidence against practicality and preference .. I think there's a lot to learn from the Weston A. Price folks. Mark Sisson recently talked about this issue here: http://www.marksdailyapple.com/soaked-sprouted-fermented-grains/ Me, I'm not going out of my way to eat beans or grains (especially industrially prepared), but I think the biggest bang for the buck is from avoiding wheat.

A968087cc1dd66d480749c02e4619ef4

(20436)

on November 02, 2011
at 01:03 PM

Oh dang it! You stoled my answer. +1 to you. And the Jaminets are down on legumes, but the only evidence in the book is against soy, peanuts and kidney beans. Other beans might not be as toxic?

A968087cc1dd66d480749c02e4619ef4

(20436)

on November 02, 2011
at 12:59 PM

White rice, sweet potato, yam, tapioca, yucca, taro, peas, half-n-half, cottage cheese, lentils, etc. Yeah, yeah, not all of these are "orthodox paleo". But not bad foods, depending on your personal tolerance of them.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on November 02, 2011
at 12:51 PM

i love parsnips. slice them thin and steam them for about 10-15 minutes. i think they taste like slightly spicy carrots

77877f762c40637911396daa19b53094

(78467)

on November 02, 2011
at 12:39 PM

Erica, just try 1 or 2 bananas and see how it goes.

77877f762c40637911396daa19b53094

(78467)

on November 02, 2011
at 12:39 PM

120g of Banana has around 1tsp of fructose and similar amount of glucose. Apple has 3x that amount. Kiwi is probably better choice, but I am sure that small amount of fructose in single or two bananas per day is not detrimental, especially if you consider other very well known beneficial effects of banana like potasium content, resistant starch. Green bananas are even better AFAIK.

7dc950fc76a046048e683d2a27dced37

on November 02, 2011
at 12:28 PM

Bananas wouldn't be top of my list if you were trying to minimize fructose.

B9cc28905ec54389c47cde031d709703

on November 02, 2011
at 11:53 AM

Banana are good.

7bad6c4e7d681fab6a4aa4580f442e0c

(707)

on November 02, 2011
at 11:05 AM

I was considering adding in a little banana here and there for that reason. I'm not a fan of fruit in general though, so the starchier vegetables are where I'd like to focus on for the most point.

7bad6c4e7d681fab6a4aa4580f442e0c

(707)

on November 02, 2011
at 10:58 AM

Thank you! I'm sure I'll be fine as long as I make a conscious effort to incorporate sweet potato and winter squash in. I was thinking of parsnips as well, but I'm not a fan!

  • 7bad6c4e7d681fab6a4aa4580f442e0c

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7 Answers

5
7dc950fc76a046048e683d2a27dced37

on November 02, 2011
at 12:34 PM

Fruits and tubers are the traditional paleo carb sources. But you may want to consider experimenting with the Jaminets' safe starches. White rice is not paleo, but it's certainly low in fructose. You might also consider tapioca as an easy starch source. I've been meaning to try this savory tapioca -- Sabudana Khichadi -- looks delicious.

A968087cc1dd66d480749c02e4619ef4

(20436)

on November 02, 2011
at 01:03 PM

Oh dang it! You stoled my answer. +1 to you. And the Jaminets are down on legumes, but the only evidence in the book is against soy, peanuts and kidney beans. Other beans might not be as toxic?

7dc950fc76a046048e683d2a27dced37

on November 02, 2011
at 01:18 PM

You snooze, you lose ;). Re legumes, I think you need to balance anti-nutrient evidence against practicality and preference .. I think there's a lot to learn from the Weston A. Price folks. Mark Sisson recently talked about this issue here: http://www.marksdailyapple.com/soaked-sprouted-fermented-grains/ Me, I'm not going out of my way to eat beans or grains (especially industrially prepared), but I think the biggest bang for the buck is from avoiding wheat.

13a44ea00b0c9af0b6d0f3d5f5c2cfca

(7223)

on November 02, 2011
at 04:28 PM

I'm totally agree on the legumes. They aren't paleo, but I think the legume danger (outside of soy and peanuts) is pretty overstated *if* you are properly preparing them as per WAPF instructions.

4
77877f762c40637911396daa19b53094

(78467)

on November 02, 2011
at 10:59 AM

Banana. Hi glucose, low fructose, rich in potassium, tasty. Too many wins.

77877f762c40637911396daa19b53094

(78467)

on November 02, 2011
at 12:39 PM

Erica, just try 1 or 2 bananas and see how it goes.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on November 02, 2011
at 01:41 PM

For me, a banana = pustules on my face :D.

77877f762c40637911396daa19b53094

(78467)

on November 02, 2011
at 01:26 PM

Plus you don't need to cook it. Its there to eat it whenever you like, wherever you are.

77877f762c40637911396daa19b53094

(78467)

on November 02, 2011
at 12:39 PM

120g of Banana has around 1tsp of fructose and similar amount of glucose. Apple has 3x that amount. Kiwi is probably better choice, but I am sure that small amount of fructose in single or two bananas per day is not detrimental, especially if you consider other very well known beneficial effects of banana like potasium content, resistant starch. Green bananas are even better AFAIK.

2870a69b9c0c0a19a919e54cb3a62137

(1520)

on November 02, 2011
at 05:48 PM

Me: Banana -> blood sugar of 145 -> fail.

77877f762c40637911396daa19b53094

(78467)

on November 02, 2011
at 06:46 PM

Diabetic ? .....

77877f762c40637911396daa19b53094

(78467)

on November 02, 2011
at 01:59 PM

BTW, check this out: http://goo.gl/LDVzg

77877f762c40637911396daa19b53094

(78467)

on November 02, 2011
at 01:56 PM

Hmm... I guess no bananas for you then Korion :D Are you sure btw ?

7bad6c4e7d681fab6a4aa4580f442e0c

(707)

on November 02, 2011
at 11:05 AM

I was considering adding in a little banana here and there for that reason. I'm not a fan of fruit in general though, so the starchier vegetables are where I'd like to focus on for the most point.

7dc950fc76a046048e683d2a27dced37

on November 02, 2011
at 12:28 PM

Bananas wouldn't be top of my list if you were trying to minimize fructose.

B9cc28905ec54389c47cde031d709703

on November 02, 2011
at 11:53 AM

Banana are good.

7bad6c4e7d681fab6a4aa4580f442e0c

(707)

on November 02, 2011
at 01:32 PM

Ha, thanks guys. That minute amount of fructose in a banana isn't troubling to me. I'll give them a try.

77877f762c40637911396daa19b53094

(78467)

on November 03, 2011
at 08:08 AM

Have you been on any specific diet then ? Anyway, I am sure banana can do that to some people. Eating slower will help in that case or choosing green ones.

77877f762c40637911396daa19b53094

(78467)

on November 03, 2011
at 03:33 PM

I agree completely.

2870a69b9c0c0a19a919e54cb3a62137

(1520)

on November 02, 2011
at 08:07 PM

No. That was a random measurement 2 years ago when I was 23, I think I had eaten two medium bananas fasted an nothing else. I didn't even draw any connections back then.

2870a69b9c0c0a19a919e54cb3a62137

(1520)

on November 03, 2011
at 01:24 PM

I ate what I thought was a healthy diet then, too low in meat and too high in fruit, grains and dairy products. I now think most fruit isn't much more than another product of agriculturalism, like grains. It's not natural to have much sweet fruit available, especially year round.

77877f762c40637911396daa19b53094

(78467)

on November 04, 2011
at 09:44 PM

Banana is definitely OK. Check this out: http://forums.phoenixrising.me/archive/index.php/t-8056.html. Its related to fructose malabsorption syndrome and such people shouldn't eat it a lot. Banana is not forbiden... I think that is the best reference possible.

3
Ce7e28769d92d5de5533e775b1de966e

on November 02, 2011
at 03:46 PM

Celery root, all tubers, rutabagas, turnips, parsnips, beets, carrots, squash + zucchini, banana, berries, are my main carb sources.

Steam, smash, roast. Celery root puree or mash is really good. Scrub beets really well, rub with whatever oil or fat you're using, and sprinkle with salt, wrap in foil and roast at 375. Let cool and the skins will slip right off, you can eat them warm or cold. If you use extra fat/oil save what is in the foil and it's beet infused oil for other uses. Roasted carrots are addictive.

7bad6c4e7d681fab6a4aa4580f442e0c

(707)

on November 02, 2011
at 05:17 PM

Excellent, thank you. I've got to branch out and buy celery root, rutabagas, turnips, and the like. Beets are one of my favorites, I often just steam them and throw them in a salad. And roasted carrots are addictive, I agree!

Ce7e28769d92d5de5533e775b1de966e

on November 02, 2011
at 05:33 PM

The farmers markets are so nice right now, I've been buying all the tiny little turnips, parsnips and rutabagas. Sweet and spicy when they're that size. Make a hash outta them with carrots and herbs, even some of the sweet potato. Nice and tender but crispy, top with a protein. Steam whole, seriously just pop them into your mouth. Roasted carrots are almost like cubed butternut squash roasted to me, can seriously do some damage when they come out of the oven :)

7bad6c4e7d681fab6a4aa4580f442e0c

(707)

on November 03, 2011
at 04:36 PM

Same here! Roasted squash and carrots have no chance around me. They're just so delicious.

2
Cfc7dee889a66db9cd76c4f348109294

on November 02, 2011
at 01:02 PM

Plantains and yucca top my list. Steamed or saut??ed ...

1
13a44ea00b0c9af0b6d0f3d5f5c2cfca

(7223)

on November 02, 2011
at 10:27 AM

You've pretty much covered the higher carb veggies (except for fresh corn and peas which many paleos don't eat), but you could also add some nuts and seeds that are higher on the carb spectrum like chestnuts, pistachios or cashews.

7bad6c4e7d681fab6a4aa4580f442e0c

(707)

on November 02, 2011
at 10:58 AM

Thank you! I'm sure I'll be fine as long as I make a conscious effort to incorporate sweet potato and winter squash in. I was thinking of parsnips as well, but I'm not a fan!

667f6c030b0245d71d8ef50c72b097dc

(15976)

on November 02, 2011
at 12:51 PM

i love parsnips. slice them thin and steam them for about 10-15 minutes. i think they taste like slightly spicy carrots

7bad6c4e7d681fab6a4aa4580f442e0c

(707)

on November 02, 2011
at 01:29 PM

I'm going to try to make a carrot and parsnip mash. I definitely think I'll enjoy that.

0
96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on November 04, 2011
at 01:33 AM

If I may, I'll come in from a different direction. Aren't some of your complaints also caused by not eating enough fat?

Dry skin is as likely to indicate a fat or water deficiency I think.

My throat used to be a little dry if I had acid reflux overnight--is your tongue coated yellow? Primal/paleo cured my GERD but it's a possibility for you.

The whole fresh veggie section should offer many choice even without nightshades--do you like beets? Yellow summer squash? Cabbage?

7bad6c4e7d681fab6a4aa4580f442e0c

(707)

on November 04, 2011
at 10:19 AM

I'm definitely eating enough fat, so I know that's not it. I've been adding in more carbohydrates for a few days now, and I already feel a significant difference in my skin, my eyes, and my throat. I guess not everyone is meant to eat lower carb. I feel much, much better already. And nope, never had acid reflux so it's not that. And yes, I love all of those vegetables. Brussels sprouts, too, are a bit higher in carbs and I love them.

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on November 04, 2011
at 04:03 PM

Sounds like you're figuring it out!

7bad6c4e7d681fab6a4aa4580f442e0c

(707)

on November 07, 2011
at 08:01 PM

Yes, getting there! I'm a work in progress. ;)

0
8508fec4bae4a580d1e1b807058fee8e

on November 03, 2011
at 03:03 PM

Safer starches:

1) yams/sweet potato

2) bananas and plantains (greener are more starchy)

3) cassava, yucca, taro

4) potatoes (if you don't have problems with Nightshade family or autoimmune issues)

5) fall/winter squashes (sweeter ones like butternut, delicato, etc.) and pumpkin

6) beets

7) white rice and tapioca (small amounts) - the quantity is much less than the 1-6 options above for equal amount of carbs

7bad6c4e7d681fab6a4aa4580f442e0c

(707)

on November 03, 2011
at 04:38 PM

I do actively avoid nightshade vegetables, but otherwise I'll take all these suggestions into account. Thank you! I don't plan on going the rice route, but I'm definitely going to try and incorporate sweet potatoes, beets, winter squashes, and the occasional banana.

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