I have a family history of diabetes and have had issues with hypoglycaemia in the past so for me whether I eat a fruit or veggie has to do with the sugar content.
I try and eat tons of all vegetables with an emphasis on very green coloured ones like green beans, spinach and broccoli. I eat sweet potatoes and potatoes but in smaller portions. For fruit I eat an apple daily and that's pretty much it. If I'm out for a long bike ride or race I'll eat a banana, a few dates or dried mango for quick energy. But for the most part I'm a fat burner for energy which is awesome. Steady energy levels with no sugar crashes.
I love avocados and eat them almost every day. The fat in an avocado is a good fat and hasn't hindered my weight maintenance in the slightest.
It's not always easy to compare what is good for one person and not for another. I personally eat low carb fruits and non starchy veggies and found that in doing so I lost weight more easily. Berries have the least impact on blood sugar...any kind of berries....good in fiber and antioxidants.. they are low in sugar. I enjoy peaches, pears, plums, apricots, tangerines, oranges, kiwi, apples, cherries.
I used to love bananas, watermelon and pineapple but the high carbs and high sugar in each had to go as I was diagnosed pre-diabetic...oddly I don't miss them.
Broccoli, spinach, and green beans, celery, asparagus, tomatoes, radishes, green, red and yellow peppers, cabbage, cauliflower...I eat mushrooms because they contain natural insulin and enzymes that break down starch and sugar in foods and yellow onions because they lower blood sugar and act as a diuretic. I also eat sweet potatoes as this carb digests slowly and it controls my blood sugar and my hunger...I throw sesame seeds on top for crunch.
An avocado half as it is a low glycemic food...it's a slower acting carb... The largest food group in a low carb diet should be vegetables and excluding the starchy ones may benefit you...only you can decide. Find info on fruits that are low carb versus high carb..that should help you decide also.
I think what would be more important is to not necessarily exclude certain foods, but instead make sure you're getting a lot of variety.
Don't just stick with green beans and carrots, for example... add variety... bell peppers, squash, zucchini, mushrooms, asparagus, artichoke, bok choy, celery, sweet potatoes, regular potatoes, beets, broccoli, tomatoes, cauliflower.... I could go on and on. If you keep your variety up, you'll find you don't get stuck on certain veggies all the time and you don't have to worry so much about which one is "better" than the other. Same with fruits.
I personally tend to try and eat seasonal fruits and veggies... they're better-tasting that way and generally cheaper at the store because there's tons available. i.e.: apples in the fall, oranges in the winter, peaches and nectarines in the summer... etc. (I'm more keyed on on what's in season where fruits are concerned than veggies... lol... I'm usually willing to bite the bullet and pay more for out-of-season veggies if I'm craving them or have a favorite recipe that uses them.) But sticking to seasonal eating can also help you to vary your diet through the year so you don't find yourself eating nectarines all year long.
So... give yourself lots of variety and then you won't need to worry quite so much about not eating too much of certain fruits and veggies.
Corn and potatoes can really add up in a hurry. I eat both but I'm careful. I avoided bananas for years because of the calories but this year started eating them again but I always choose the very smallest bananas at the store.
I don't eat avocado personally but if I did that is one I would watch out for because of the calories.
The only one I would say "don't eat liberal amounts of" is avocado. A single avocado has about 300 calories, which is 20-25% of a lot of people's daily range. The most I'll eat is half of one in a given day, because they're "expensive" to eat!
That said, fruits and veggies are incredibly healthy, and I wouldn't classify any as "bad". Like anything else they need to be part of a balanced diet and should be enjoyed in reasonable amounts. You just have to be aware (especially with fruits) of how many calories/carbs you're looking at. I have a friend on Weight Watchers (where fruit "doesn't count") that wasn't losing any weight because she was eating a TON of fruit. When I added it up for her, I pointed out that she was eating 800-1000 calories in fruit PER DAY. She thought she was eating at a deficit based on her points, but it turns out she was completely erasing it. Eat fruits and veggies, but eat everything in moderation.
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While I don't consider myself an expert, I do know that some fruits and veggies have higher carb content than others. For most folks this probably doesn't matter.... IF...however, you are insulin resistant (pre-diabetes) or diabetic, that becomes important as you probably need to limit how much carb you eat at each meal. So while none of the fruits and veggies would be "stay away from"...they might be " limit your portion".
Example--a decent sized banana is 30 carb. If you eat that AND a Bowl of Cereal AND a glass of milk for breakfast....you are looking at around 70 carb. When I worked with a dietician (for pre-diabetes), I was limited to 45 carb/meal. So it wasn't What I was eating...it was how much. A half a banana, a smaller bowl of cereal, and half a glass of milk was just fine for me. And she had me add in some more protein! :)
You can easily look up the nutrition info on the Nutrition Tracker to get a better idea how your favorites "add up". Happy Sparking!! We'll see if others can give us more info! patti
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7 6/1/13 12:21 A
So one question I have come across frequently in my learning of a "healthy" diet...several will say things like "stay away from these fruits and veggies" while others will say "eat any and all fruits and veggies you can" Opinions on this? Are there fruits/veggies one should try to stay away from (or at least not eat liberal amounts of)?
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