I would treat them as separate issues. Cut carbs if you wish, but keep the best carbs that you can. Vegetables, as well as lower glycemic fruit being the best sources of carbs, especially leafy greens. For fruit, try lower glycemic frutis such as berries. A cup of raspberries is 14.2 grams of carbs, and 8.4 of that is fiber. Apples, pears, plums, or even half a banana isn't the problem. The Food BUNNYKICKS described is ( cookies, cakes, pies, candy, soda pop. ), as well as some higher glycemic vegetables, which you may want to limit.
To increase fat, you can eat things like macadamia nuts, or avocados, and add a Tbsp. of olive oil to a dish. Full fat cottage cheese, whole eggs, meat, fish, or fowl are other options.
All a meal is, is a combination of fats, proteins, and carbs. Fat/protein tends to be easy, since 4 ozs. of meat,fish, or fowl, has both. Plenty of vegetables, and some fruit will balance the meal.
It is all a matter of what the other option is. Your diet doesn't need to be perfect, just improved. Over time, just keep making healthier choices. If fruit and vegetables don't qualify as healthy foods, what does?
On a low carb diet, you are going to get a majority of your carbs from vegetables, and a bit less from fruit, but these 2 groups will be the bulk of your carbs, as well as nuts, cheeses, and beans in smaller quantities. Go to the library, and get a book on glycemic index. Find out the foods that you can enjoy, especially if you are worried about fruit. Plums, berries, apples, and pears are quite low in carbs actually, and can always be cut in half.
Edited by: RUSSELL_40 at: 1/3/2014 (12:54)
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I would agree that the fruit is OK because of the fiber, BUT in the equation of fruits and vegetables in my estimation fruit should be a vast minority to vegetables. I would also be selective about the fruits, berries are a very good choice. The glycemic index can be a great help here. I would avoid the high sugar fruits such as pineapple and some others.
If you are trying to reduce carbs (I personally support that but not everyone does) vegetables are very important as they are with any way of eating. You can get all the sugar you can want by eating lots of good fresh veggies. I have consumed upwards to 40-60 grams of sugar just eating vegetables.
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1/3/14 12:40 P
There's no dilemma. Low-carb is not a necessity for losing weight.
Like Bunnykicks said, cut down or eliminate added sugars first: soda, alcohol, sugar in drinks, sweet pastries (which also have a ton of calories), and so on. Do the same with highly processed starches: the pastries again, chips and french fries (more calorie bombs), breads (if you're eating a lot of them). Keep all the real food or even increase it, including fruit. You could eat a whole bag of oranges for the amount of sugar and calories you'd get in a single morning muffin and cup of coffee, plus they have lots of fiber and vitamins too, and no questionable fats. So eat your orange.
Decrease cookies, cakes, pies, candy, soda pop. Increase fruit.
Sure, fruit has sugar in it BUT it also has lots of fibre, vitamins and minerals. Fruit is GOOD. That said... everything in moderation. Have two or three servings of fruit per day, give or take.
You can stretch out your fruit-enjoyment by mixing it with other things. For example, instead of eating a whole banana, have a half banana, sliced up and layered atop a piece of toast and peanut butter. Or incorporate chopped up fruit and/or fresh or frozen berries into a bowl of yogurt. Or turn fruit into your "dessert" - a fan of pear slices and/or a few crisp grapes, alongside some thin slices of quality cheese - pretty elegant, yes? And yet, healthful and satisfying at the same time.
You don't have to jump all-in on the sugar reduction in one go, you know. Take it step by step. As a first step, get rid of the things you KNOW are unhealthy (packaged cookies and other obvious "junk food."). Then work on reducing added sugar (i.e. cut down how much sugar you use in your coffee or tea, or on your cereal etc), or start swapping out your "white" starch products for whole-grain versions. I would say that worrying about "natural sugar in fruit" is a low priority when you are first converting to healthier eating. Fruit is sooooo much better than the alternative sweet-foods we typically eat! If a crisp apple will prevent you from diving into a packet of pop-tarts? Go for it, and do not worry that "the apple has sugar, too..."
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1 1/3/14 10:03 A
I need help to get back on the health wagon. I want to decrease my consumption of carbs in my daily intake. I know that I can do that by trying to eliminate the simple sugars but my question is that we are supposed to eat more fruits and vegetables. Fruit has a high concentration of carbs. How do I eliminate fruit or should I. I mainly like apples, oranges, bananas. Other fruit in the summer when in season. Should the carbs from the fruit be included with the decreasing intake. How should I approach this dilemma. Please help with guidance.
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