Carbohydrate profile of fruits and vegetables

Fruits and vegetables are essential to health as part of a healthy, balanced diet as they are a source of essential vitamins, minerals, fibre and carbohydrates. That’s right, you read that correctly, fruits and vegetables as well as grains, pulses, seeds and milk-products are a source of carbohydrate. 1

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Carbohydrates are the preferred source of energy used by our bodies and are converted into glucose in the body. 1 The brain, central nervous system and red blood cells rely on carbohydrates as a fuel and cutting out or down on this food group can impact your physical and mental performance and limit your intake of essential micronutrients and fibre that is key to good health and wellbeing. 1

Carbohydrates provide dietary energy in two forms i) simple sugars and ii) complex sugars (starch) 2, and the third form iii) fibre, are fermented in the large intestine that are eventually absorbed and used as an energy source. 3 Fruits and vegetables are valuable sources of these forms of carbohydrates and the health benefits are not limited to one type of fruit and vegetable. Therefore, a balanced diet consisting of a variety of fruits and vegetables is likely to provide more beneficial health protection and nutrition. 4

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The chemical structure of each food item indicates the form of carbohydrate; simple sugars naturally occurring in fruit and vegetables are quickly digested due to shorter chain molecules, providing a short burst of energy and count as free sugars. Complex sugars, or starchy fruits and vegetables are longer sugar molecules, that are slower to digest and provide energy for longer. Both forms also provide essential vitamins, minerals and fibre. Non-starchy vegetables contain less carbohydrates and it is beneficial to include at least 3 portions of non-starchy vegetables in your 5 portions of fruit and vegetables a day.

Therefore, all carbohydrates are not nutritionally equal. Carbohydrate contents vary depending on the fruit and vegetable and the portion size. It is important to add a variety of carbohydrate sources into your diet as each source has nutritional benefits.

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Vegetables

Here is a list of different non-starchy carbohydrates sources that you can add to your shopping list and vary every week 5:

- Leafy vegetables: lettuce, spinach, rocket, cabbage, pak choy, kale

- Root vegetables: carrots, swede, turnips, radishes, beetroot, onion

- Squashes: courgettes, cucumber, pumpkin, squash

- Stalk vegetables: asparagus, celery, leeks, spring onion

- Other: aubergine, broccoli, mushrooms, pepper, tomatoes, cauliflower

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Fruit

Here is a list of different fruits that you can also add to your weekly shop:

- Berries: strawberries, raspberries, blueberries, kiwi

- Citrus: orange, mandarines, grapefruit

- Melon: watermelon, honeydew, cantaloupe

- Tropical: banana, mango, passionfruit

- Stone fruit: nectarines, apricots, peaches, plums

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Our advice


- Fruits and vegetables are an important part of achieving a balanced diet and shouldn’t be restricted based on their carbohydrate content

- Try to add a variety of fruit and vegetables into your diet as each have different nutritional benefits. They also contribute to our 5 a day!

- Increase your fibre content by keeping the skin on your fruit and vegetables. Aim for 30 grams of fibre a day (check out our fibre article for more information:https://nutrition-rocks.co.uk/nutrition-blog/2021/3/13/food-labelling-fibre?rq=fibre)

- If you struggle to get enough vegetables into your meals, you can try incorporating them into sauces e.g. bolognese sauce, make side salads with your meals or have them with a dip!

- To incorporate more fruit into your daily diet, try bringing fruit with you on the go that is easily transportable such as a banana, apple or add fruit into your meals such as porridge, salads or smoothies!

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