Don’t let fruit and veg wreck your new diet plan
Bring on the veg — it helps to fill you up as well as brightening up meal times and providing a vital supply of vitamins and minerals. But while all contain crucial nutrients for your body’s metabolism, starchy vegetables and fruit are more sugary.
here, nutritionist Jenny Phillips, who works with Katie Caldesi, gives you the lowdown on how to enjoy fruit and veg while sticking to a low-carb diet. They are ranked according to how they affect your blood sugar, from highest to lowest in each category.
VEGETABLES STARCHY VEG
IF you have type 2 diabetes or simply want to lose weight, potatoes and sweet potatoes are best avoided.
Otherwise, you can eat modest quantities of starchy veg — they are still lower carb than starchy carbs such as boiled rice, pasta, cereals and shop-bought bread, and have important minerals. This is how starchy vegetables are ranked, highest to lowest: Potato Sweet potato Parsnips Butternut squash Carrots Sweetcorn Beetroot Pumpkin Swede, celeriac and turnip are lower-carb versions of starchy veg.
NON-STARCHY VEG
these are all low-carb so eat generously to add variety, taste and bulk to your meals. Onions and garlic Peas Cruciferous vegetables (e.g broccoli, kale and cauliflower) Asparagus Mushrooms
Lettuce and salad leaves
Mediterranean vegetables (peppers, aubergines, courgettes, tomatoes) Green beans Fennel Artichokes Leeks Avocado Celery
FRUIT HIGH-SUGAR FRUITS
IF You are on a strict lowcarb diet, these are best avoided as they can cause blood sugar levels to spike.
Dried fruits such as raisins and dried apricots Banana Mango Watermelon Melon Pineapple
MEDIUM-SUGAR FRUITS
Although these fruits are good for you, be aware that they do affect blood sugar levels and so consume in moderation. Try to have them with or after meals, and limit to just one or two pieces a day. Apples Pears Nectarines Plums Peaches Apricots Pomegranate
LOW-SUGAR FRUITS
These can be eaten on a daily basis as they have a more modest effect on blood sugar levels.
Berries, including strawberries, blackberries, blueberries, raspberries, Cherries