Fruits
Most fruits (ex: apples) have high fructose amounts, even if they're naturally grown. This can make it hard to find fruit to have, especially if some of your old favorites are on the AVOID list. Just remember the pain you feel when you have something you can't have. Every day, you should have about two (2) servings of fruit from the safe list. A serving for FructMals is a 1/2 cup. I cannot stress this next part enough: always eat fruit with a meal (or snack) with high protein; never, ever eat fruit by itself. It may seem like I'm being extreme, but I'm not. Don't eat more than one (1) serving of fruit per meal/snack. Avoid all canned/dried fruit and fruit juices. Those are made with HFCS or excess sugar.
SAFE = allowable (1/2 cup) // IN MODERATION: allowable in small amounts (1/4 cup) // AVOID: do not eat
SAFE = allowable (1/2 cup) // IN MODERATION: allowable in small amounts (1/4 cup) // AVOID: do not eat
Safe
Bananas Boysenberries Blueberries Cantaloupe Cranberries Cumquats Dragon fruit Grapefruit Honeydew melons Kiwis Lemons Limes Papayas Pineapples Rhubarb Starfruit Strawberries |
In Moderation
Avocados Blackberries White grapes Tangerines Oranges Raspberries Tangelos |
Avoid
Apples Apricots Cherries Coconuts Dates Figs Black grapes Guavas Mangoes Nectarines Peaches Pears Persimmons Plums Pomegranates Prunes Raisins Watermelons Canned or dried fruit & fruit juices |
Vegetables
A serving size of vegetables for FructMals is a 1/2 cup. You should eat three (3) servings a day, from the SAFE list (be careful with those on the IN MODERATION list). Cooked vegetables have less of a fructose content (note: There is something that you can have with beans called Beano; I don't recommend using it, though).
Safe
Bamboo shoots Bean sprouts Bokchoy Carrots Celery Chives Chili peppers Cucumbers Dill pickles Eggplants Globe artichokes Green beans Iceberg lettuce Mustard greens Parsnips Red or green bell peppers Radishes Spinach Spring onions (green only) Sugar snap peas Swiss chard Tomatoes (raw) Turnips Potatoes Water chestnuts Zucchini |
In Moderation
Asparagus Brussels sprouts Broccoli Beets Butternut squash Cauliflower Chicory root Fennel Garlic Mushrooms Onions Peas Pumpkin Radicchio lettuce Shallots Sweet potatoes Canned tomato paste or sauce Chickpeas Lentils Kidney beans Baked beans Soy beans |
Avoid
Cabbage Edamame Kale Leeks Sweet corn Watercress |