Sugar in Fruits and Veggies: reason to assess your intake

There's no denying the incredible health benefits that can be derived from eating fruits and vegetables. Their vitamins and minerals work to keep our bodies functioning properly, so eating them regularly is pretty crucial. We mustn't forget, though, that getting in too much of a good thing can be bad, and all-ntaural, healthy foods are no exception.

Excessive fruit and veggie consumption can have harmful effects, these being induced by factors such as overloading on a certain compound (from what I've read, this requires highly excessive intake) or from consuming too much fructose, the form of sugar found naturally in fruits and vegetables. (Though it's more prevalent in fruit, it's worth noting that veggies contain it, as well.)

Diets high in sugar have been associated with unwarranted weight gain, diabetes, and heart disease, so it's not a bad idea to familiarize yourself with the sugar content of the produce you eat. This way, you can get an idea of which you may want to eat in lesser quantities or which you may want to alternate among to balance your sugar intake.  I'm not recommending that you ditch those higher in sugar (I wouldn't dream of giving up apples; they're a great source of fiber and diease-fighting phytonutrients!), but instead to cut back if you're taking in too much of the sweet stuff. It's best to get in a good variety of fruits and veggies, anyways!

Check out the breakdown below of various fruits and vegetables with their respective amounts of sugar: (Measurements provided by the USDA—decimal measurements have been rounded) 

*Please take note of the varying amounts

Vegetables' sugar content
- Spinach, raw, 1 cup (0 grams)
- Asparagus, cooked, 6 spears (1 gram)
- White mushrooms, raw, 1 cup of slices (1 gram)
- Brussels sprouts, cooked, 1/2 cup (1 gram)
- Cauliflower, cooked, 1/2 cup (1 gram)
- Broccoli, cooked, 1/2 cup of chopped pieces (1 gram)
- Kale, raw, 1 cup of chopped pieces (2 grams)
- Celery, raw, 1 cup of chopped pieces (2 grams)
- Red cabbage, raw, 1 cup of shredded pieces (3 grams)
- Onion, raw, 1/2 cup of chopped pieces (3 grams)
- White potato, baked, 1 medium (3 grams)
- Sweet yellow corn, cooked, 1 medium ear (5 grams)
- Green peas, cooked, 1/2 cup (5 grams)
- Carrots, raw, 1 cup of chopped pieces (6 grams)
- Sweet potato, baked, 1 medium (7 grams)
- Beets, cooked, 1/2 cup of slices (7 grams)

Fruits' sugar content (all raw)
- Avocado, 1/4 cup pureed (0 grams)
- Cucumber, 1/2 cup of slices (1 gram)
- Tomato, 1 medium (3 grams)
- Raspberries, 1 cup (5 grams)
- Kiwifruit, 1 2" fruit (6 grams)
- Blackberries, 1 cup (7 grams)
- Blueberries, 1/2 cup (7 grams)
- Strawberries, 1 cup of halves (7 grams)
- Watermelon, 1 cup of diced pieces (9 grams)
- Nectarine, 1 medium (11 grams)
- Grapefruit, 1/2 large (12 grams)
- Cantaloupe, 1 cup of diced pieces (12 grams)
- Peach, 1 medium (13 grams)
- Banana, 1 medium (14 grams)
- Pineapple, 1 cup of chunks (16 grams)
- Pear, 1 medium (17 grams)
- Apple, 1 medium (19 grams)
- Grapes, 1 cup (23 grams)

Quinoa Bowls: a customizable, protein-packed meal

As it so happens, many standard 'bowl' dishes don't top the list of healthy meals. Teriyaki bowls, burrito bowls, bread bowls— you get the idea. But have you ever had a quinoa bowl?

If this week's trip to California has taught me anything, it's that my cousin Jacqueline is a killer cook and that I'm a huge fan of these hearty bowls. It's a very simple concept: the dish is primarily made up of filling, protein-rich quinoa and the rest is comprised of various toppings (such as veggies, protein, and spices) to add additional nutrients and flavor. It's kind of like self-serve fro-yo's savory, wholesome counterpart. 

There are endless ways in which to create a quinoa bowl, but I must say, Jacqueline's shrimp, veggie, and avocado combo was out of this world. No ingredient overpowered the flavor of another, and the meal didn't feel too heavy since she opted for seafood over a heftier source of protein. 

To make Jacqueline's shrimp, veggie, and avocado quinoa bowl, you'll need: (serves 3-4)

- 1 cup uncooked red quinoa (can be subbed with white or black quinoa)

- 10 oz bag of shrimp (amounts to around 20 pieces)

- Handful of cherry tomatoes 

- 1/4 of a medium-size onion

- 1 avocado

- 2 handfuls of mixed greens (can add more, if desired)

- Juice of half a lemon

- Salt and pepper, to taste 

Rinse the cherry tomatoes and mixed greens (if not already pre-washed). Set aside the greens and proceed to cut the tomatoes into halves. Slice up the avocado and chop up the onion, then set all aside. 

Pour two cups of water into a large pot over the stove. Let the water come to a boil and pour in the quinoa, then bring the heat down to a simmer. Let sit for 15 minutes or until the quinoa is soft and all the water has evaporated. 

In a pan, sauté the shrimp in a bit of olive oil (if you choose to buy them frozen, let thaw before throwing them on) and cook until lightly charred. Separately, sauté the onions and tomatoes until the onions become a light golden brown, then add in the mixed greens. Cook for a just few more minutes— you don't want to keep the greens on so long that they begin to wilt.  

Once ready, combine the quinoa and sautéed veggies together in a large bowl, squeeze on the lemon juice, sprinkle on a bit of salt and pepper, and mix well. Distribute into separate bowls and garnish each with a few slices of avocado. And there you have it!