For diabetic patients and those who want to lose weight, three servings of vegetables per day are essential. It is particularly important to eat them in the right way to help control sugar levels and reduce cravings. However, not all vegetables are suitable for this group. There are 5 types of vegetables that contain a lot of sugar and calories, equivalent to rice. The more you eat, the fatter you become, which people who are trying to lose weight need to know.
Vegetables to avoid when losing weight
+ Carrots: The invisible “blood sugar index” vegetables
Carrots have a Glycemic Index (GI) value of 71, making them a high glycemic food. Carrots also have a very high energy content, with 100g of carrots equivalent to eating 40g of rice or 20g of steamed buns.
If you want to eat root vegetables, choose white radishes, which are particularly suitable for diabetes patients. White radishes have much lower energy levels, with 100g of white radish producing only 16 kcal of energy.
+ Garlic chives: The forgotten high-energy vegetable
Garlic chives are a high-energy vegetable that is often overlooked. Eating 100g of garlic chives is equivalent to eating 56g of rice or 28g of steamed buns, which is more energy-dense than carrots.
+ Beetroot: Can extract white sugar
Fresh beetroots are often used in salads or soups. Beetroot can be extracted into white sugar, so the sugar and glycemic index of this type of root vegetable are high. Beetroot also has a relatively high energy content, with 100g of beetroot equivalent to eating 74g of rice or 37g of steamed buns.
+ Lotus root: High in starch
The GI value of lotus root is not very high, but it contains 11.5% carbohydrates, providing 47 kcal per 100g. Other vegetables such as cabbage, canola, cucumbers, etc., have less than 20 kcal per 100 grams.
Therefore, you cannot eat lotus root without considering its high nutritional value, high fiber content, strong satiety, and its ability to replace rice or steamed buns to some extent. When eating lotus root, you should reduce other high-starch foods.
+ Green beans: High nutrient value, high energy
For example, Dutch beans and soybeans have high nutritional value and high energy. Dutch beans have a GI value of 48 and 100g contains 264 kcal of energy. Eating 100g of Dutch beans is equivalent to eating 224g of rice or 112g of steamed buns.
Meanwhile, soybeans have a low carbohydrate content, but a high protein content of 13.1%, so the energy content is also high. Eating 100g of soybeans is equivalent to eating 111g of rice or 56g of steamed buns.
Fruits to avoid when losing weight
In addition to the vegetables to avoid when losing weight, you should also avoid certain fruits that are high in sugar and calories if you want to slim down:
+ Durian
In addition to the main vegetables to avoid when losing weight, you should also limit your consumption of durian. Although this fruit is known as the king of fruits because it contains a lot of vitamin B and C, which is good for health. However, durians have a very high calorie content, so people who are trying to lose weight need to consider before consuming them.
Specifically, 100g of durian contains up to 147 calories and about 5.3g of fat. If you love this fruit, you should only eat a small durian each time, about 2-3 weeks per serving to ensure effective weight loss.
+ Jackfruit
Jackfruit has a mild sweet taste and a very soft texture when bitten, so it is loved by many. However, 100g of jackfruit contains about 94 calories, so people who want to lose weight should limit their consumption. Especially dried jackfruit contains even more calories (282 calories/100g). Therefore, if you don’t want a round body shape, it is best to limit the consumption of jackfruit and dishes made from jackfruit.
+ Ripe mango
Mango is a fruit with a sweet and sour taste that stimulates the taste buds, so it is widely used in ice cream, candy, cakes, etc. However, 100g of mango contains about 120 calories, so eating too much can significantly increase your weight. For this reason, mango is listed among the fruits that need to be limited in consumption along with the vegetables to avoid when losing weight.
+ Coconut
While coconut water contains very few calories and is recommended for regular consumption, coconut flesh contains a lot of energy. In 100g of coconut flesh, it can contain up to 300 calories and 29.1g of fat. Therefore, if you want to have a slender body, you should not only avoid the vegetables to avoid when losing weight but also limit the consumption of coconut.
+ Ripe bananas
Bananas are a high-energy food, with 100g of ripe bananas containing about 88.7 calories. That is why this fruit is often used as a pre-workout snack. Just one banana provides enough energy for a workout session. Therefore, if you do not exercise regularly, you should limit your consumption of this fruit.
+ Sugar apples
Sugar apples contain a lot of vitamins, proteins, and nutrients, but they are one of the fruits that should be avoided when losing weight due to their high calorie content. In 100g of fresh sugar apples, there are 122 calories, while dried sugar apples contain up to 247 calories. For this reason, if you want to have a slim figure, you should avoid using this food.
+ Avocados
Fresh avocados are commonly used to make salads and various mixed sauces because of their creamy and attractive taste. However, if you are trying to lose weight, you should consider consuming this fruit because 100g of avocado contains about 160 calories and 14.7g of fat, making it easy for the body to accumulate excess energy and fat.
+ Dried fruits
Dried fruits are often seasoned with spices, so they have a very attractive flavor. Although they are a popular snack, they are high in calories and can easily make you gain weight. According to information from some food processing companies:
One cup of dried grapes contains up to 500 calories
One cup of dried apricots contains up to 447 calories
100g of dried peaches contains up to 241 calories
100g of dried persimmons contains 281 calories
100g of dried bananas contains 518 calories
Based on the calorie content above, dried fruits are included in the list of fruits to avoid when losing weight. If you want to eat them, you should eat a very small amount to ensure that your body does not have excess calories, leading to fat accumulation under the skin.
+ Strawberries
Strawberries have a mild sour taste, so they are used in many cakes to reduce the greasy feeling caused by butter. This fruit can be used to extract water for drinking to nourish the skin, making it fair and soft. Although strawberries have a low calorie content, the sugar is absorbed slowly, which can cause excess fat accumulation and make the body gain weight.
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