GENERAL INFORMATION

Lists of the nutrient values of fruits and vegetables are based on the “average” serving size.  Each list varies slightly in serving size and resulting nutritional result.  Serving size makes a difference when it comes to ranking fruits and vegetables by nutritional content.

The type or species of the fruit or vegetable, time of season it is harvested, where the produce was picked and/or shipped, other environmental conditions, also make a difference to the nutritional content.

Lists of the nutrient values of fruits and vegetables are based on raw foods, not cooked.  Most nutritional experts feel, based on studies, that cooking fruits and vegetables may lose 10% to 25% of vitamins, but 0% of minerals.  There is no consensus among experts on how sugar or carbohydrate content is altered during cooking.  It is a complicated issue, with many variables.  The important point to remember is that cooking significantly improves digestion, so that in the end our bodies can obtain nutritional value from fruits and vegetables whether they are cooked or raw.

MOST-COMMON FRUITS RANKED BY SWEETNESS  LEVELS

Average serving size = 100g or approximately 1 cup

Least-sweet fruits :     0 to 10 g sugar per 100g serving                  Best for phase 1 elimination diet.

apricot	grapefruit	orange	strawberry
blackberry	kiwi	plum	tangerine
cranberry	lemon	raspberry
gooseberry	lime

Medium-sweet fruits :   11 to 19 g sugar per 100g serving              Limit until phase 3 elimination diet.

apple	grapes	papaya
blueberry	kumquats	peach
cherry	mango	pear
coconut meat, raw	melons	persimmon
fig	nectarine	pineapple

Sweet fruits :    20 g or more sugar per 100g serving                       Best to avoid until phase 3 elimination diet, then limit.

bananas	dates	dried fruits of other varieties
coconut, shredded, dried	prunes

PERMITTED SCD VEGETABLES & LEGUMES RANKED BY CARBOHYDRATE CONTENT

Average serving size varies with each vegetable, but is approximately 100 g or 1 cup

Lowest Carb : 0 to 5g carbohydrate per “average” serving           Best for phase 1 elimination diet.

asparagus	chard	greens (mustard and beet)	radish
avocado	cucumber	lettuce	scallion
broccoli	endive	mushrooms (trigger food; use in phase 3 and limit)	spinach
cabbage, Savoy	garlic	olives	tomato
celery	ginger	parsley	watercress

Medium Carb : 6 to 8g carbohydrate per “average” serving          Limit until phase 3 elimination diet.

beets	cauliflower	peppers (green, yellow, red, chili)
Bok choy	chives	snow peas
brussels sprouts	collard greens	summer squash (yellow, zucchini)
carrots	green beans, wax beans

High Carb : 9g or more carbohydrate per “average” serving        Best to avoid until phase 3 elimination diet, then limit.

artichoke, French	kale	water chestnuts	dried white (navy) beans
cabbage, red	leeks	winter squash (acorn, butternut, pumpkin)	lentils
eggplant	lima beans (dried & fresh)		split peas
green peas	onions

ANTI-FUNGAL SUPPLEMENTS

Remember to check whether these supplements are contraindicated for your own set of health issues. The following are permitted on SCD, but may not be tolerated by everyone. And remember to check that the supplement you are considering purchasing doesn’t contain any illegal ingredients.

most effective :	garlic	ginger
also effective :	onions	cabbage	hot peppers	horseradish
	coconut oil	caprylic acid	oil of oregano	olive leaf extract
	teatree oil	boric acid	gentian violet	grapefruit seed extract

Prescription

     Diflucan (fluconazole)

     Nystatin

     Nizoral

     Sporanox

 

For further information:

Candida Overgrowth basics

Causes and Symptoms of Candida Overgrowth

What's the cure?

Suggested phases for candida elimination version of SCD

Die-off Symptoms

Links to resources and diagnostic laboratories

Further Reading