And just like that, January is under way. It’s time to start focusing on a new phase of nourishment: winter produce. Think—citrus, root vegetables, and a variety of cooked greens. Amidst the chaos of the new year, January is an opportunity to slow down. It’s time to reach for foods that feed the soul (and boost immunity). Fortunately, there’s no need for restrictive diets or cleanses. Instead, shift the focus to fruits and veggies to lower blood sugar. Learn what produce is in season in January—that also keeps energy stable. A colorful grocery basket never tasted so good.
Is Fruit Healthy?
You may be thinking, of course fruit is healthy! But others look at a banana and only see sugar and carbs. Fearing fruit is just another example of how diet culture impacts our ability to make perfectly nutritious and wholesome choices for our bodies. When we strip away all the convoluted messages, and confusing studies, and set aside our tendencies to overanalyze everything, we realize that what comes from our natural world is here to sustain and satiate us. That includes juicy pears, crisp apples, and sweet dates.
what kind of sugar is in produce?
Fruit contains two types of sugar: fructose and glucose. Proportions vary, but most fruits have 5-6 grams of fructose (some only have 3-4 grams). In all reality, this is a small amount! To put that into context, one medium orange has roughly six grams of fructose. Most vegetables contain fructose, too. However, many vegetables contain low levels of fructose—leafy greens, asparagus, mushrooms, celery, spinach, white potatoes, cucumbers, etc.
Curious to know how your blood sugar reacts to fruit? Consider wearing a continuous glucose monitor!
Does fruit cause fatty liver disease?
While studies suggest that high fructose intake may increase the risk of non-alcoholic fatty liver disease, it’s important to consider which type of fructose is being tested: naturally-occurring fructose vs. processed fructose. When it comes to diabetes and fatty liver disease, the bigger culprits are high-fructose corn syrup (a sweetener made from corn starch) and table sugar. In other words, fruit isn’t the enemy! It’s only when fruit is consumed in large quantities—without anything to slow blood sugar (like protein and healthy fats)—that the liver receives a cascade of fructose.
How much fruit should you eat at a time?
Like all-things nutrition, there is no universal rule. However, experts agree that if you’re eating 1-2 fruits at a time (about the size of a tennis ball), your liver will get very little—if any—fructose. In essence, the fructose gets partially blocked by the intestines. Another component that changes the way we metabolize fruit? Fiber. Fiber in fruit slows the sugar’s absorption. It helps keep hunger at bay and can support hormone balance. Unlike sodas, which often contain at least 25 grams of fructose, natural fruit contains fiber to keep blood sugar in check. Furthermore, fruit’s vitamin C content can also help neutralize the effects of fructose.
fruits and vegetables in season in january
In the spirit of changing up your grocery basket—while keeping blood sugar in check—below are fruits and veggies to focus on in January:
- Blackberries
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Clementines
- Grapefruit
- Kale
- Kiwis
- Leeks
- Lemons
- Oranges
- Parsnips
- Rutabagas
- Tangelos
- Tangerines
- Turnips
To help keep blood sugar stable, aim to pair this produce list with protein and healthy fats—avocados, extra-virgin olive oil, coconut, nut butter, olives, full-fat dairy, etc. For example, a bowl of cottage cheese topped with sliced kiwis, chia seeds, and cinnamon.
January 2024 meal plan
Need recipe inspo? Below is a 3-day meal plan that focuses on balancing blood sugar and includes produce in season in January:
Day 1:
Breakfast:
- Scrambled eggs with shredded cabbage, mushrooms, and goat cheese
- Sourdough toast with ghee
- Small clementine
Mid-Morning Snack:
- Full-fat Greek yogurt with a handful of mixed frozen berries, crushed walnuts, and a spoonful of chia seeds
Lunch:
- Rotisserie chicken salad with massaged kale, cucumber, chickpeas, apple, and a balsamic vinaigrette
- Ella’s Flats on the side (topped with mashed avocado and sea salt)
Afternoon Snack:
- Bell pepper slices with tzatziki or Bitchin’ Sauce
Dinner:
- Baked salmon with a low-sugar marinade
- Roasted Brussels sprouts
- Brown rice
Day 2:
Breakfast:
- Keto chia seed pudding, topped with Greek yogurt, crushed walnuts, and sautéed apples
Mid-Morning Snack:
- Cottage cheese with Ella’s Flats
Lunch:
- Lentil soup (canned) with a side of sourdough toast topped with mashed avocado and hemp seeds
Afternoon Snack:
- 1-2 hard-boiled eggs and a string cheese
Dinner:
- Turkey meatballs (homemade or frozen) with zucchini noodles and marinara sauce
- Roasted carrots drizzled with tahini and sea salt
Day 3:
Breakfast:
- Smoothie with kale, frozen mango, Greek yogurt, chia seeds, almond butter, and a scoop of vanilla protein powder
Mid-Morning Snack:
- Cottage cheese with carrot sticks and pea crisps
Lunch:
- Baked tofu and black bean bowl with sautéed kale, riced cauliflower, cherry tomatoes, cilantro, and a lime vinaigrette
- Grain-free tortilla chips on the side
Afternoon Snack:
- Handful of pistachios and dark chocolate
Dinner:
- Chicken sausages (air fried or baked) with roasted asparagus—sub for veggie sausages
- Wild rice cooked in coconut milk and ginger on the side
- Spoonful of saurkraut
This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider.
Images courtesy of Unsplash.
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