- Fruits and vegetables are a source of carbohydrates
- Eat 5 servings of vegetables and fruits every day
- Eat more vegetables and less fruit
You can talk endlessly about the benefits of vegetables and fruits. We should eat them several times a day, taking care of their variety, because they are a source of vitamins, minerals and fiber. You can overeat some fruits and vegetables, but there are also some that need to be limited. Check how many portions of vegetables and fruits you need to eat in one day.
Vegetables and fruitsare low in calories and eating them quickly gives you a feeling of fullness. The fiber contained in them protects against constipation, and the minerals help maintain the acid-base balance of the body. In addition, fiber, especially the soluble fiber, reduces the absorption of cholesterol, thus preventing atherosclerotic changes.
It is also impossible not to mention the antioxidants and vitamins that our body cannot do without.
Fruits and vegetables are a source of carbohydrates
Vegetables and fruits are the main source of carbohydrates (sugars), which - apart from fat and protein - fuel our body. Some species contain more than others. There are also differences in the rate at which carbohydrates are converted into glucose, a simple sugar that enters the cells.
The amount and type of carbohydrates determine the calorific value of a given vegetable and its influence on the increase in glucose levels. Vegetables and fruits containing a lot of simple, i.e. easily digestible carbohydrates, cause a rapid increase in blood glucose levels and are more caloric and less desirable in the diet. Excess glucose in the blood favors civilization diseases, e.g. diabetes, atherosclerosis or heart attacks.
We recommend
Author: Time S.A
An individually selected diet will allow you to lose weight, maintain weight or prevent diet-related diseases, and at the same time eat he althy and tasty. Use JeszCoLisz, the innovative online dietary system of the He alth Guide and take care of your he alth and well-being. Enjoy the perfectly selected menu and the constant support of a dietitian today!
Find out moreEat 5 servings of vegetables and fruits every day
So how to use the benefits of vegetables and fruit, not to cause spikes in blood glucose levels? It is best to eat them several times a day, but in controlled amounts. Nutritionists recommend five servings, i.e. about 60 grams a day.
One serving is a small apple ora medium tomato, 12 grams of salad, a bowl of vegetable soup or a small broccoli. If you eat three meals a day, add approx. 185 g of vegetables and fruit to each, remembering that the latter is best eaten by noon. 15.
Eat more vegetables and less fruit
All vegetables and fruits are divided into four groups. Group I and Group II vegetables can be eaten in larger amounts because they are low in carbohydrates and generally low in energy.
Eating vegetables from groups III and IV should be limited. This mainly applies to potatoes. Starch in potatoes is a polysaccharide that quickly transforms into simple sugars in the body. People with elevated blood sugar levels and those already suffering from diabetes should remember this, because due to insulin deficiency it will be difficult to burn the glucose supplied.
Fruits are rich in easily digestible simple carbohydrates. Therefore, their consumption should depend on the amount of eaten vegetables with a high carbohydrate content. If we significantly limit the consumption of carbohydrate-rich foods (e.g. potatoes, cereal products), we can replace them with an additional portion of fruits from groups I and II. On the other hand, fruits from groups III and IV can be eaten in small amounts.
Table: sugar content in fruits and vegetables
| Group |
Vegetables | Fruit |
| Group I with 2-5% carbohydrate | chard, broccoli, chicory, cauliflower, cucumber, tomato, radishes, rhubarb, lettuce, spinach, asparagus | watermelons, lemons, grapefruits, melons, wild strawberries, strawberries, cranberries |
| Group II with 5-10% carbohydrate | swede, brussels sprouts, beetroot, onion, pumpkin, kale, green beans, kohlrabi, white, red and Italian cabbage, carrots, peppers, leek, turnips, sorrel | gooseberries, blueberries, peaches, blueberries, cherries, pears, apples, blackberries, raspberries, tangerines, apricots, oranges, white and red currants, cherries |
| Group III with 10-25% carbohydrate | broad beans, celery, potatoes | bananas, blackcurrants, plums, green plums, grapes |
| Group IV with up to 75% carbohydrate | peas, green peas, beans, soybeans, lentils, corn | figs, pineapples, dates, mangoes, dried fruit (plums, apricots, raisins, dates) |
"Zdrowie" monthly