Do you have questions about nutrition? Send them to us at comer@lavanguardia.es, our nutritionist Aitor Sánchez will answer all your questions.
Hello, Aitor. I have just been diagnosed with lactose and fructose intolerance. What fruits and vegetables have the least fructose? Thank you (Marina García, reader)
Hello, Marina.
First of all, good luck with changing your habits after this diagnosis. Both are conditions and with which we can live without much digestive symptoms if we follow a diet in which we barely have lactose and fructose intake.
Obviously, those fruits that will have a lower fructose composition are those that we consider not sweet, such as avocado, coconut or olives. These fruits in general are not only low in fructose, but in all types of free sugars.
The next step would be to look for fruits that are sweet, but have a lower fructose content. Here we would go to blueberries, apricots, nectarines…
And we would have to be especially careful with raisins, currants, dates, grapes, fuji apple…
You must also monitor the consumption of dried fruit, given that since it is more concentrated in all its nutrients, much smaller consumption of this type of fruit causes problems at lower quantities than if it were fresh. Therefore, be careful with dried figs, dried apricots and especially raisins.
In the case of vegetables, those with a lower content are cabbage, spinach, broccoli, turnip, carrot, peas, kale…
Also, although they are not strictly vegetables, we must remember that mushrooms and mushrooms can be consumed under these conditions without problem.
I would recommend that you install a trusted app or food composition search engine on your mobile phone, such as the one from Monash University, or the USDA in the United States to verify the amount of fructose in those exceptional foods or those with which you have doubts. . Also, of course, I would recommend that you consult with a dietitian-nutritionist who can clear up all your doubts.
Good morning. My partner has churros/crepes for breakfast, while I have bacon and fried egg. Which of the two breakfasts is worse for your health? Or are they both bad? Thanks in advance. (Eugenia Dolinenko, reader)
Hello Eugenia,
A pleasure to be able to contribute to that great debate as a couple that you have at breakfast at home.
It is difficult to say which of the two is worse for your health, but there is no doubt that neither of them could be classified as an entirely healthy breakfast. They both have different errors.
Bacon and egg have become popular in recent years among those who follow low-carbohydrate diets or even ketogenic diets. These types of diets, as we have already mentioned on other occasions in the office, can be perfectly healthy, but stuffing ourselves with eggs or bacon is by no means a healthy way to do it.
Among its followers, it is very common to find arguments that center all evils on carbohydrates, and that is why they defend a diet high in proteins and fats. Unfortunately they fail in the proposal of dishes, such as this breakfast that you tell us about, because far from being healthy options low in carbohydrates, such as nuts, avocado, olives, or even scrambled tofu, they end up resorting to fried products and red meat. processed, something indefensible from a health point of view.
On the other hand, crepes or churros are examples of pastries or pastries so deeply rooted in our breakfast, in them we will find low quality oils, refined flours and a large amount of added sugar.
Both breakfasts could be improved. For example, you Eugenia, could have a breakfast of scrambled eggs, adding some vegetables, mushrooms and even whole fruit. In the case of your partner, these crepes could be made without so much sugar, for example, with whole fruit, and you could even alternate salty versions in a toast or sandwich style.
It’s not about one having to beat the other, but about being able to move forward and find one that is slightly healthier that you feel comfortable with.
