avoiding fructose

[Jordan Glasser]

In the last month I have really stabilized my diet. I have also been lucky enough to get into a regular sleeping pattern. The combination of those two factors have lead to some good athletic achievements, as well as a leaner physique.

I have been trying to eat seasonally, and as a result haven't had any fruit in over a month. My carbs have been coming from mostly root vegetables (carrots, yams, and sweet potatoes), and a big plate of something green every few days (broccoli and brussels sprouts as of late).

In a quest for another "diet experiment" (as if paleo, low carb, IF, and seasonal isn't enough), I would like to try and keep my fructose levels to a minimum.

My staples in my diet are the following.

olive oil
coconut oil
Fish oil
raw cocoa nibs
grassfed buffalo/cow
canned tuna
wild fish/seafood
carrots
sweet potatoes
yams
onions
broccoli
brussels sprouts
zuchinni
Real fermented sauerkraut
apple cider vinegar

It's been hard to find cold hard facts on foods that are high in fructose. Onions and carrots appear to be high, but I seem to get mixed signals in the searches I've done on what foods to avoid.

So.....I guess i am looking for the following:
knowledge on some good carbohydrate sources that are low in fructose.
If anyone here is on a low fructose diet and their thoughts
or anyone's thoughts in general would be greatly appreciated!

[Jane Michel]

Cordain has a table on his Paleo page: http://www.thepaleodiet.com/nutritio...its_table.html

Hope this helps!

[Jordan Glasser]

That list will definitely come in handy, but it seems to only list fruits. I'd love to get my hands on an equivalent list with vegetables.

[Chris Forbis]

http://www.nal.usda.gov/fnic/foodcomp/search/

Doesn't always have the sugar breakdown, but frequently it will.

[Jane Michel]

Sorry about that I should have read your post more carefully Jordan. Is there any reason you are experimenting with fructose rather than glycemic load?

[Jordan Glasser]

good question.
I've been low carb, paleo, IF approach. So, glycemic load is often my friend. Having said that, most of us here know very well how the body reacts to foods with a high GI. The whole fructose thing is a bit of a black box experiment I'd like to try. For one, I've been trying to eat seasonally, hence no fruit. But, if I don't eat fruit, and consequently eat vegetables high in fructose, and high in GI, how would body differentiate between the two? Part of the reason I want my body to know what season it is because I live in a mountain town and do a lot of outdoor winter activities. My body fat is at a lower percentage then it's been all my life, and last year, I was way too cold when snowboarding. But, being around 10% should be more then adequate to insulate. So, I'm looking for an alternative approach to sync my body to stay warm in the cold. Will it work, I have no idea! I don't think I'd be able to notice any changes in performances in the gym (hard to get PR's in weightlifting and metcons when your legs are like lead from snowboarding), or overall health, but perhaps in quality of sleep, and overall warmth during these colder months.

[Garrett Smith]

I thought www.whfoods.com would have the info you wanted in the "In-Depth Nutritional Profile" they have of most foods, but alas, it's a no go.

They do have lots of other cool info though.

[Christie Von]

You might also try this link (w/f/s) http://www.nutritiondata.com/tools/nutrient-search.

You can search for food of all types that are highest or lowest in any type of macro- or micro- nutrient.

Enjoy.

[Jordan Glasser]

Thanks for all the links. It's pretty strange the amount of info available on foods, yet, the sugar breakdown is often missing. I am either on to something big...... or am barking up the wrong tree....

Plus, to be honest, I don't even know what "alot" of fructose would look like? I hate to say it....but I finally found a use for a nutritionist.

[Garrett Smith]

Jordan,
If you think there's a dearth of info on fructose on the internet, be cautious of what you expect from a nutritionist.

They'll look at your diet experiments and think you're wacky right off the bat--as you obviously don't get enough fiber (no grains) and you're way short in calcium (no dairy).

You may get better search results by looking for a "low fructose diet".

Here's some links I found:
http://www.healthsystem.virginia.edu...ctose-diet.pdf
http://en.wikipedia.org/wiki/Fructos...ods_of_concern
http://www.bu.edu/aldolase/HFI/treatment/index.html
The above links were found by googling "fructose content foods".