Cheat Sheet - Vitamin C
PALEO LEAP CHEAT SHEET
FRUIT
Nutritious break fast choice or way too high in sugar? DO YOU RE ALLY NEED TO AVOID IT TO LOSE WEIGHT ? Are berries ac tually that much bet ter?
HERE’S
HOW
TO FIT FRUIT INTO A HEALTHY PALEO DIET:
YES WHAT to eat:
“Fruit” juice that’s mostly sugar (check the label!)
Unsweetened fruit juice and dried fruit.
Whole fresh (or frozen) fruit
HOW to eat:
NO
BE C AREFUL
Fruit-based desserts, especially if it’s Paleo baking with a lot of almond flour and honey.
Fruit as part of a meal (e.g. berries on salad) or eaten with a meal. - A piece of fresh fruit as a snack.
Fruit as an entire meal (e.g. a smoothie with no protein and fat alongside)
FRUIT & SUGAR With sugar, the dose makes the poison. Fruit does contain some sugar, but eating fruit as a whole food probably won’t net you a lot of sugar, because the fiber in the whole fruit makes most people feel full before they get a huge sugar load. For example, 1 bottle of Coke has as much sugar as almost 5 oranges! You can drink a bottle of Coke almost without noticing, but almost nobody wants to eat 5 oranges.
On the other hand, with dried fruit and fruit juice, it’s very easy to get
=
a lot of sugar without noticing it. And it’s still the same sugar, even if it’s “natural.” If you want to lose weight, it can be helpful to stick to whole fruits and fruits with less total sugar.
HERE’S A RANKING OF SOME COMMON FRUITS,
arranged from lowest to highest total sugar content per serving. A few other foods are included for reference.
FRUCTOSE, GLUCOSE, and SUCROSE are all different types of sugars. In general, fructose is the hardest to digest, so if you have any digestive problems, picking fruits lower in fructose may help.
Fruit Name
Ser ving
Fruc tose
Glucose
2.891 R A SPBERRIES
2.29
Sucrose
0.25
1 cup
Total Sugars: 5.43 grams (0.4 tablespoons) 1.21 CLEMENTINES
1.18
4.41
1 clementine
Total Sugars: 6.8 grams (0.5 tablespoons) 3.46 BL ACKBERRIES
3.33
0.1
1 cup
Total Sugars: 6.89 grams (0.5 tablespoons) 3.71 S TR AWBERRIES
3.02
0.71
1 cup, halves
Total Sugars: 7.44 grams (0.6 tablespoons) 2.18 GR APEFRUIT
1.98
4.32
1 grapefruit
Total Sugars: 8.48 grams (0.7 tablespoons) 5.17 WATERMELON
2.43
1.86
1 cup
Total Sugars: 9.46 grams (0.8 tablespoons) 1.96 NEC TARINES
2.25
6.96
1 cup, slices
Total Sugars: 11.17 grams (0.9 tablespoons) 3.15
OR ANGES, NA VEL
2.76
1 orange
Total Sugars: 11.9 grams (0.9 tablespoons) 0
TABLE SUGAR
5.99
0
12.57
1 tablespoon
Total Sugars: 12.57 grams (1 tablespoon) 2.3 PE ACHES
2.92
7.14
1 medium
Total Sugars: 12.58 grams (1 tablespoon) 3.31 C ANTALOUPE
2.73
7.7
1 cup
Total Sugars: 13.74 grams (1.1 tablespoons) 5.03
HONE YDE W MELON
4.56
4.22
1 cup, diced
Total Sugars: 13.81 grams (1.1 tablespoons) 5.72
BANANA S
5.88
2.82
1 medium
Total Sugars: 14.42 grams (1.1 tablespoons) 7.36 BLUEBERRIES
7.22
0.16
1 cup
Total Sugars: 14.74 grams (1.2 tablespoons) 10.1 BOSC PE AR S
4.44
3.78
1 medium pear
Total Sugars: 18.32 grams (1.5 tablespoons) 10.74 APPLES
4.42
3,77
1 medium apple
Total Sugars: 18.93 grams (1.5 tablespoons) 0 TABLE SUGAR
0
25.14
2 tablespoons
Total Sugars: 25.14 grams (2 tablespoons) SKIT TLES
Total Sugars: 42 grams (3.3 tablespoons)
1 bag
23.02 DATES
24.24
.39
3 dates
Total Sugars: 47.64 (3.8 tablespoons)
COKE
DRIED APRICOT S
20 ounce bottle
Total Sugars: 58.7 grams (4.7 tablespoons)
16.21
43
10.26
1 cup, halves
Total Sugars: 69.47 grams (5.5 tablespoons) 48.97
R AISINS
45.79
0.74
1 cup
Total Sugars: 95.5 grams (7.6 tablespoons) 1
All numbers taken from the United States Department of Agriculture nutrient database
DRIED FRUITS have a lot of sugar – that’s why it’s best to use them sparingly.
NOTABLE NUTRIENTS
Unlike junk food, fruit doesn’t just have sugar! It’s also full of good stuff:
Vitamin C Navel orange Strawberries
Fiber
Grapefruit
Bosc Pears
Potassium
Apples Bananas
Bananas
Orange
Peaches Grapefruit
THE BOT TOM
LINE
If you like fruit, it’s perfectly healthy to eat it as a whole food, and preferably as par t of a meal. Save the dried fruit and fruit juice for occasional treats, especially if you’re going for weight loss.
Copyright © 2013-2014 by Paleo Leap, LLC. All material in this cheat sheet is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents oæf this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
FRUIT
Nutritious break fast choice or way too high in sugar? DO YOU RE ALLY NEED TO AVOID IT TO LOSE WEIGHT ? Are berries ac tually that much bet ter?
HERE’S
HOW
TO FIT FRUIT INTO A HEALTHY PALEO DIET:
YES WHAT to eat:
“Fruit” juice that’s mostly sugar (check the label!)
Unsweetened fruit juice and dried fruit.
Whole fresh (or frozen) fruit
HOW to eat:
NO
BE C AREFUL
Fruit-based desserts, especially if it’s Paleo baking with a lot of almond flour and honey.
Fruit as part of a meal (e.g. berries on salad) or eaten with a meal. - A piece of fresh fruit as a snack.
Fruit as an entire meal (e.g. a smoothie with no protein and fat alongside)
FRUIT & SUGAR With sugar, the dose makes the poison. Fruit does contain some sugar, but eating fruit as a whole food probably won’t net you a lot of sugar, because the fiber in the whole fruit makes most people feel full before they get a huge sugar load. For example, 1 bottle of Coke has as much sugar as almost 5 oranges! You can drink a bottle of Coke almost without noticing, but almost nobody wants to eat 5 oranges.
On the other hand, with dried fruit and fruit juice, it’s very easy to get
=
a lot of sugar without noticing it. And it’s still the same sugar, even if it’s “natural.” If you want to lose weight, it can be helpful to stick to whole fruits and fruits with less total sugar.
HERE’S A RANKING OF SOME COMMON FRUITS,
arranged from lowest to highest total sugar content per serving. A few other foods are included for reference.
FRUCTOSE, GLUCOSE, and SUCROSE are all different types of sugars. In general, fructose is the hardest to digest, so if you have any digestive problems, picking fruits lower in fructose may help.
Fruit Name
Ser ving
Fruc tose
Glucose
2.891 R A SPBERRIES
2.29
Sucrose
0.25
1 cup
Total Sugars: 5.43 grams (0.4 tablespoons) 1.21 CLEMENTINES
1.18
4.41
1 clementine
Total Sugars: 6.8 grams (0.5 tablespoons) 3.46 BL ACKBERRIES
3.33
0.1
1 cup
Total Sugars: 6.89 grams (0.5 tablespoons) 3.71 S TR AWBERRIES
3.02
0.71
1 cup, halves
Total Sugars: 7.44 grams (0.6 tablespoons) 2.18 GR APEFRUIT
1.98
4.32
1 grapefruit
Total Sugars: 8.48 grams (0.7 tablespoons) 5.17 WATERMELON
2.43
1.86
1 cup
Total Sugars: 9.46 grams (0.8 tablespoons) 1.96 NEC TARINES
2.25
6.96
1 cup, slices
Total Sugars: 11.17 grams (0.9 tablespoons) 3.15
OR ANGES, NA VEL
2.76
1 orange
Total Sugars: 11.9 grams (0.9 tablespoons) 0
TABLE SUGAR
5.99
0
12.57
1 tablespoon
Total Sugars: 12.57 grams (1 tablespoon) 2.3 PE ACHES
2.92
7.14
1 medium
Total Sugars: 12.58 grams (1 tablespoon) 3.31 C ANTALOUPE
2.73
7.7
1 cup
Total Sugars: 13.74 grams (1.1 tablespoons) 5.03
HONE YDE W MELON
4.56
4.22
1 cup, diced
Total Sugars: 13.81 grams (1.1 tablespoons) 5.72
BANANA S
5.88
2.82
1 medium
Total Sugars: 14.42 grams (1.1 tablespoons) 7.36 BLUEBERRIES
7.22
0.16
1 cup
Total Sugars: 14.74 grams (1.2 tablespoons) 10.1 BOSC PE AR S
4.44
3.78
1 medium pear
Total Sugars: 18.32 grams (1.5 tablespoons) 10.74 APPLES
4.42
3,77
1 medium apple
Total Sugars: 18.93 grams (1.5 tablespoons) 0 TABLE SUGAR
0
25.14
2 tablespoons
Total Sugars: 25.14 grams (2 tablespoons) SKIT TLES
Total Sugars: 42 grams (3.3 tablespoons)
1 bag
23.02 DATES
24.24
.39
3 dates
Total Sugars: 47.64 (3.8 tablespoons)
COKE
DRIED APRICOT S
20 ounce bottle
Total Sugars: 58.7 grams (4.7 tablespoons)
16.21
43
10.26
1 cup, halves
Total Sugars: 69.47 grams (5.5 tablespoons) 48.97
R AISINS
45.79
0.74
1 cup
Total Sugars: 95.5 grams (7.6 tablespoons) 1
All numbers taken from the United States Department of Agriculture nutrient database
DRIED FRUITS have a lot of sugar – that’s why it’s best to use them sparingly.
NOTABLE NUTRIENTS
Unlike junk food, fruit doesn’t just have sugar! It’s also full of good stuff:
Vitamin C Navel orange Strawberries
Fiber
Grapefruit
Bosc Pears
Potassium
Apples Bananas
Bananas
Orange
Peaches Grapefruit
THE BOT TOM
LINE
If you like fruit, it’s perfectly healthy to eat it as a whole food, and preferably as par t of a meal. Save the dried fruit and fruit juice for occasional treats, especially if you’re going for weight loss.
Copyright © 2013-2014 by Paleo Leap, LLC. All material in this cheat sheet is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents oæf this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
