Summer is in full swing and seasonal summer produce is abundant. If you have sucrose intolerance, also known as congenital sucrase-isomaltase deficiency (CSID), the food options of summer may seem overwhelming and confusing. Use this low-sucrose guide to take advantage of summer’s harvest and keep your symptoms in check.
Seasonal Summer Pickings
Summer is the season for fresh fruits and vegetables. Many people grow these items in their own gardens or visit local farmers’ markets during the hot summer months. With a strategic eye, you can fill your basket aplenty. The seasonal harvest of salad greens-collards, kale, lettuce, and spinach-is suitable for a low-sucrose diet. A large salad of mixed greens, topped with grilled chicken and balsamic vinaigrette, makes a light, tasty dinner to eat outside on the deck.
Fruits and Vegetables to Eat with Sucrose Intolerance
Zucchini and yellow squash are both plentiful during the summer months. A julienne peeler can create zucchini “noodles” that can be used in place of regular pasta in a typical Italian dinner. While pasta is high in sucrose and can trigger gastrointestinal symptoms, zucchini is a low-sucrose option with far fewer carbohydrates and calories. Zucchini “noodles” tossed with garlic, olive oil, and tomatoes can be a delicious, low-sucrose summer entrée.
Summer fruits like strawberries, blackberries, and blueberries are also low in sucrose. Berries topped with a bit of whipped cream make a perfect summer dessert. Berries can also be sprinkled on top of a sucrose-free Greek yogurt for a colorful and healthy breakfast. Cherries are also in season throughout the summer months and are high in fiber and packed with antioxidants. This fruit is great on its own or pitted and tossed into a fruit salad as a low-sucrose side dish.
Herbs like basil, mint, and cilantro are in season from May through August. These herbs can be easily grown in the windowsill or out in the garden. Fresh herbs, which are low in sucrose, can add lots of healthy flavors to meals. When using fresh herbs, it’s best to add them at the end of cooking to finish a dish. For example, you could add a handful of fresh basil leaves to zucchini noodles or add fresh cilantro to your homemade salsa.
Fruits and Vegetables to Avoid with Sucrose Intolerance
Whether you have been officially diagnosed with sucrose intolerance or are just beginning to explore the diagnosis, you have many low-sucrose food options available in the summer months. But, remember, not every fruit or vegetable is low in sucrose, so use some caution. The excess sucrose in carrots, peaches, watermelon, cantaloupe, and honeydew melon can cause diarrhea, bloating and gas, or stomach pain in some individuals. Instead, stick with salad greens, berries, cherries, zucchini, summer squash, tomatoes, peppers, cucumber, and asparagus as go-to summer options. Use this reputable list as a reference for more delicious low-sucrose options and enjoy summer’s bounty of fruits and vegetables!