Fruits contain beta carotene, vitamin c, minerals, antioxidants and fiber. Do not drink fruit juices, since we lose the valuable fiber that fruits contain. Without the fiber plenty of glucose will enter the body all at once. Blood glucose will suddenly get elevated and excess glucose will convert to fat. Eat fibrous fruits like apple, pomegranate, pineapple, orange, sweet lime, pear and watermelon. Notice how these fruits which grow within arm’s reach contain moderate amounts of fructose, while those that are found high up in the trees contain high levels of fructose, for example, the mango, banana, jackfruit and custard apple. People often put on weight in the mango season. Of the fleshy fruits the papaya and guava are safest. Two big mangoes a day contain enough glucose to provide energy to the body for the whole day and anything else eaten is converted to fat. When you cut a mango, give the sides to other members of your family who are not overweight. Suck on the seed or better still, the inside of the skin that covers the seed. Remember, what is important is that you savour its flavour in your mouth, not how much you put into your stomach. A good idea would be to make a milk shake out of a small portion of the sweet fleshy fruit and have it as a complete meal. You may replace a whole meal with two small fruits, a few almonds and a glass of buttermilk. Do not drink fruit juices from tetrapaks between meals, even though they are labeled ‘no added sugar’. The fruit itself contains sugar. If required you may drink, at mealtime, one tetrapak of fruit juice, while eating foods that contain predominantly protein, as will be explained later.
Almonds, pistachios and walnuts are low carbohydrate nuts and would make ideal presents on festive occasions, for their oils contain predominantly monounsaturated and omega 3 fatty acids that help to elevate the good cholesterol and lower the bad cholesterol. Nuts also contain fiber, folic acid, potassium, magnesium and natural vitamin E, an antioxidant that prevents cholesterol from getting deposited in the blood vessels. If you wish you may eat a fistful of these nuts with a vegetable or fruit salad. If you want to lose weight avoid eating more than 15g of peanuts and cashew nuts which contain about 25% carbohydrate in them. A fistful of mixed nuts (walnuts, almonds, pistachios and coconut) would provide you with a rich supply of vitamins and minerals.