Mother Nature has the unique ability to create foods that have an entire web of nutritional and healing benefits. In fact, we are still discovering and learning about the compounds found in plant foods that contribute to our wellness and longevity.
A healthy diet begins with fresh vegetables and fruits which play a major role of a balanced diet that includes foods that are low in cholesterol, fat, and needless sugar. Try to add a portion of fruits and vegetables to each meal you eat, if you want to eat healthy.
Talking about fruits and vegetable , they have been natural essential diet of human being since very old times. Besides easily digestible and good source as food, fruits and vegetable are served as medicine, treat ailments, retain and balance the moisture level in the body. They are full with vitamins, minerals, enzymes.
When you are on a diet, especially low carb diet, you should beware of high sugar fruits and vegetable. Sugar is widely considered to be one of the most dangerous substances for the body. You should avoid it at all costs.
Many diets focus on restricting carbohydrates, Hypothyroid help here which may be important if you are in the early stage of a weight loss plan. Nutritionists generally emphasize that eating a wide variety of fruits and vegetables is still appropriate for most people.
Fruits That Are Low In Sugar
Apricot (4 oz.)
Cantaloupe : 6.3g
Cranberry : 4g
Cherry (sour, sweet, 10 medium)
Coconut meat (1 oz. or 1 cup shredded/grated, not packed)
Currant (red, black, white)
Gooseberry : 9g
Grape (10 medium)
Grapefruit, Red : 6.6g
Kiwi fruit (1 medium)
Kumquat (1 medium)
Lemon/Lime (2 inch diameter)
Lemon/Lime Juice (1 oz)
Melon, Red Water : 8g
Olive : 3g
Orange (sections, without membrane)
Papaya : 8g
Passion Fruit : 5.8g
Peach (1 med, 4 oz.)
Pear : 11.5g
Persimmon (American, Japanese, 1 medium)
Pineapple (1 oz)
Tangelo (1 medium)
Tangerine (1 medium)
Tomato : 1.9g
Very High Sugar Fruits
Banana : 20.4g
Fig : 19g
Grapes : 15.5g
Guava : 17g
Kumquat : 16g
Lychee : 18g
Mango : 15g
Persimmon : 18.6g
Pomegranate : 17g
Except where noted, all have less than 10 gm carbs in a half cup serving.
Vegetables That Are Low In Sugar
Bell pepper (sweet green)
Cabbage — all kinds
Celeriac (celery root, knob celery)
Garlic (1 clove)
Lettuce — all kinds
Mung bean sprouts
Onion (1 oz.)
Red-leaf chicory (Arugula)
Squashes — summer
Vegetables That Are High In Sugar
Why are carrots listed in both categories? Carrot juice is high in sugars (about 5 gm), while
cooked carrots are low (about 3 gm).
Carrots (depends on diet)
Potatoes in all forms
Winter Squashes (particularly acorn and butternut)
What are phytochemicals?
Phytochemicals are compounds that have been found to protect the body from chronic disease patterns. These conditions are becoming more common, such as diabetes, heart disease, cancers, and neurodegeneration like dementia, Parkinson’s disease, and Alzheimer’s disease.
Research is finding that a diet rich in phytochemicals protects the body from physical and environmental stressors that lead to chronic disease. Some of these phytochemicals are called polyphenols and phenolic acids and are abundant in fruits and vegetables. (1) Some examples are:
- Quercitin: Falls under the class of a flavonoid, and sometimes a distinction is made between it and other polyphenols. It has anti-inflammatory properties, is an antioxidant, and also has been found to reduce blood pressure and lower LDL cholesterol. LDL cholesterol can sometimes indicate the prevalence of poor, unhealthy fats in the diet and too much processed, refined sugar. Quercitin is found in green tea, red onion, broccoli, and green leafy vegetables.
- Anthocyanin: Common in berries and responsible for their beautiful colors! These include blueberries, cranberries, raspberries, bing cherries, black current, and acai. Anthocyanin actually acts as a sunscreen for plants by absorbing damaging UV light, so it any surprise that in our own bodies, it has been found to be a potent antioxidant? The sun is one source of free radical damage, and anthocyanins can help mitigate the effects of oxidative stress.
All sugary food is expansive.
- Fruit sugars are about 50% glucose and 50% fructose.
- The body’s cells absolutely need glucose to generate energy for the body, especially the brain and central nervous system.
- The glycemic index (GI) of a food indicates how much a food will affect insulin secretion.
- Fructose has no effect on insulin secretion. Glucose does.
- This is why agave nectar, which is up to 90% fructose, has a low glycemic index. Contrary to its popularity, agave nectar is not a healthy sweetener.
Other things to know:
- Fructose also does not trigger the release of leptin, which gives the feeling of satiety. Glucose does.
- Fructose stimulates the release of ghrelin, which stimulates the appetite. (2)
The leptin/ghrelin dialogue in fructose and glucose is one reason why many people overeat. People who overeat are typically binging on bread (processed breads are made with high fructose corn syrup), sugar, dairy, and fruits. Even though fruit sugars are about 50/50 glucose and fructose, it is still wise to pay attention to any amount of fructose in the diet.