How to eat fruits and vegetables without spoiling the results you want and with any type of diet you follow

When we consider healthy eating, we think of eating more fruits and vegetables. However, in order to lose weight, stored fat, or decrease potential illnesses resulting from high blood sugar levels, most fruits inhibit a person's efforts to do so. Would this make fruits, legumes, and other vegetables a dietary enemy? 

Of course not.  Just as you can use a dietary protocol according to your needs, the same goes for legumes and fruits.

 

What does your body read when you consume fructose (sugar from fruit) and glucose (sugar into which carbohydrates are converted)?

Sugar metabolism occurs when the energy contained in the food we eat is converted into glucose, the body's fuel. The body's cells can use glucose directly for energy, and most cells can also use fatty acids or fat for energy, provided that glucose is not available.

Fructose, glucose, sucrose, galactose… all words that end in this infer that they are sugar of some kind and that once digested they will pass into the bloodstream in the form of glucose, which is the only brand our body knows. But be careful! Not all sugars are the same.

 

Glucose and fructose are metabolized differently :

Blood glucose stimulates the pancreas to release insulin and cells (anywhere in the body) can capture this glucose to obtain the energy needed to carry out all the daily activities we set out to do. After this, glucose returns to normal levels, but insulin will have deactivated the use of fat for this purpose since it has given priority to glucose. In addition, the glucose that has not been used for this purpose will be stored in the form of glycogen in the muscles and in the form of lipid in the fatty tissues of the body. Glucose goes to all parts of the body.

Fructose also enters the bloodstream from the intestine, but it first goes to the liver, which pre -processes it to see if it becomes glucose or fat. The liver can eventually release glucose and fat into the bloodstream , or store it in glycogen or fat stores.

 

What is the difference in absorption between glucose and fructose?

Glucose is used by virtually every cell in your body, including your brain, whether you are in ketosis or not. Every cell has the ability to use glucose.

Note:  When you do a ketogenic cycle where you consume very few carbohydrates, the moment your body depletes its glucose reserves, your liver begins to produce ketones, that is, your body begins to use the accumulated fat as fuel, which is known as a state of ketosis.

Fructose is metabolized very differently because the liver is the only organ that can process and metabolize it. Fructose cannot be used by all cells in the body and its presence completely inhibits the production of ketones in the liver.

Since glucose can be used by all cells in the body, when we consume glucose we have the ability to burn it faster. But since the body cannot use fructose because it is occupied by the liver, when we consume it and do not use it in physical activity, it tends to be converted into free fatty acids and triglycerides and, finally, into fat.

Now, When we consume carbohydrates, our body absorbs glucose, that is, simple sugars that come from carbohydrates, and chains them into a formation called glycogen to then store them in the musculoskeletal system and a little of it in the liver. The interesting thing is that muscle tissue does something different with the glycogen stored there: it only uses it when we are making a physical effort and/or need physical energy for some activity .

 

Both carbohydrates and proteins trigger an insulin response.

There is a big difference between a food that increases blood sugar (or has a high glycemic load) and foods that only trigger an insulin response.

When we consume sugar, insulin is produced naturally and the pancreas needs to produce this insulin so that the sugar in the bloodstream is absorbed by the cells in the part of the body where it needs to be used. The problem with a person who has diabetes is that they do not produce the necessary insulin and this sugar remains floating in the blood.

But be careful! It is not only by consuming carbohydrates that we stimulate insulin production, but also by consuming protein. In fact, protein is considered one of the most insulinogenic foods (it improves insulin sensitivity).

Nutrition scientists have long known that high-fiber foods, such as salads, slow down gastric emptying (the rate at which food leaves the stomach). Thus, high-fiber foods slow down the transport of glucose and other nutrients into the small intestine for absorption into the blood.

Protein and fat also slow down gastric emptying. Protein has the added benefit of stimulating a hormone called glucagon-like peptide 1 (or GLP1).

When proteins from food reach the intestinal cells, this hormone is secreted, which further slows down gastric emptying. The hormone also affects the pancreas, where it contributes to the secretion of the hormone insulin, which absorbs glucose from the blood.

 

What about sequencing food consumption?

Most scientific research into whether eating in a particular order influences glucose spikes has yielded encouraging results when a "preload" of fiber, fat, or protein is administered before the meal. Typically, the preload is liquid and is administered about 30 minutes before carbohydrates.

A study in 2005 indicated that consuming a protein (in this case whey) before consuming the rest of the meal produced an insulin response, causing blood glucose to decrease. [1] Further studies indicate that consuming isolated pea protein (much better if it is liquid) half an hour before your first meal, can be very effective not only in lowering blood sugar, but because it also does not have an inflammatory effect.

Now you have the tools to know when and according to your type of diet, it is best for you to eat your vegetables and fruits. However, I will show you the fruits and vegetables most commonly used in the most popular dietary approaches.

 

Fruits and vegetables that best match your diet

If the fruit comes with its inherent fibre, as is the case when consuming a whole fruit, up to 30% of the sugar present in that fruit will not be absorbed. Instead, it will be metabolised by microbes in the gut, which can improve microbial diversity and help prevent disease. Fibre will also lead to a slower rise in blood glucose, which has been shown to have positive health effects.

With this in mind, you can consume fruits and vegetables strategically and according to your dietary goals.  For example,

 

Keto-Friendly Fruits and Vegetables

 One avocado (216g) contains 4 grams of sugar.

180 grams of tomatoes contain 5 grams of sugar.

144 grams of strawberries contain 8 grams of sugar.

110 grams of grapefruit contains 10 grams of sugar.

154 grams of watermelon contains 11 grams of sugar.

160 grams of melon contains 11 grams of sugar.

100 grams of kiwi contain 12 grams of sugar.

The vegetables that are best for you if you are following a ketogenic protocol are:

Kale, spinach, Chinese chard, celery, cucumber, zucchini, cauliflower, asparagus, broccoli, green beans, bell peppers and Brussels sprouts.

 

Fruits and vegetables in a low-carb diet

Raspberries - Half a cup (60 grams) contains 3 grams of carbohydrates.

Blackberries - Half a cup (70 grams) contains 4 grams of carbohydrates.

Strawberries – Eight medium ones (100 grams) contain 6 grams of carbohydrates.

Plum - One medium (65 grams) contains 7 grams of carbohydrates.

Mandarin - One medium (75 grams) contains 8 grams of carbohydrates.

Kiwi - One medium (70 grams) contains 8 grams of carbohydrates.

Cherries - Half a cup (75 grams or about 12 cherries) contains 8 grams of carbohydrates.

Blueberries - Half a cup (75 grams) contains 9 grams of carbohydrates.

Cantaloupe - One cup (160 grams) contains 11 grams of carbohydrates.

Peach - One medium-sized peach (150 grams) contains 13 grams of carbohydrates.

The vegetables most commonly used in a low-carb protocol are similar to those of the ketogenic diet.  So, there are mainly kale, spinach, celery, cucumber, cauliflower, asparagus, green peppers, Brussels sprouts and of course, the different varieties of lettuce.

 

Fruits and vegetables when following a Mediterranean diet

Following a Mediterranean approach, of course, fruits and vegetables from these areas include apples, oranges, strawberries, grapes, dates, figs, melon, peaches and avocado.

The most commonly used vegetables that can be good for you are tomatoes, broccoli, cauliflower, onions, carrots, olives, Brussels sprouts, cucumbers, potatoes, sweet potatoes and turnips.

Also, some legumes such as beans, peas, chickpeas, peanuts and lentils.

 

Fruits and vegetables when following a time-restricted diet or intermittent fasting

A time-restricted diet requires that your food be packed with nutrients and meet your dietary requirements since you will be eating it for a limited time.

The key is mainly in the moment of breaking the fast and if you decide to include carbohydrates at that time, then let them be in the form of a salad, but containing mainly good quality protein.

Among the fruits that provide a high concentration of nutrients are avocado, red fruits such as strawberries, blackberries, raspberries, cherries and blueberries. 

Vegetables, especially cruciferous vegetables such as cauliflower, broccoli, and Brussels sprouts.  Also tubers such as potatoes, cassava and sweet potatoes.

Black beans and other legumes such as chickpeas, lentils and peas.

Fermented foods such as sauerkraut, kimchi and miso.

 

Fruits and vegetables for athletes

• Berries are rich in antioxidants and help maintain muscle strength.
• Bananas are one of the most popular fruits in sports because they are easy to transport and consume, and they are also used as a thickener when preparing smoothies, providing density and texture.
• Cherries because they have high concentrations of antioxidants.
• Hydrating foods are perfect choices when you lose a lot of fluid after a workout. Watermelon, celery, radishes, and peppers help you feel refreshed after your workout.
• Cruciferous vegetables such as broccoli, cauliflower, kale and arugula contain vitamins, minerals and antioxidants, but are also prebiotics, meaning they feed the good bacteria in your gut.
• Sweet potatoes help lower blood pressure and contain many vitamins and minerals, such as potassium, iron, manganese and copper.

Legumes are an easy food to incorporate into many dishes, plus they are packed with fiber, magnesium, protein, iron, and zinc. Beans and legumes, like peas and lentils, are the perfect plant-based proteins for both vegetarian and omnivorous athletes because of their versatility and nutrients.

 

Learn about the fruits and vegetables that suit you according to your Dosha in Ayurvedic medicine

Did you know that, according to your physiology, your physical characteristics and even your food preferences, you belong to one of the predominant Doshas of Ayurveda medicine and that according to this ancient medicine, certain foods would help you balance your Dosha?

I strongly recommend that you take the Ayurveda Test on my website, find out your Dosha and consider the foods that balance your body.  You will be surprised to see that many of the fruits and vegetables according to your Dosha turn out to be your favorites.  Here you find the link: https://www.johannakoelle.com/pages/dosha-test