LOW GLYCEMIC FRUITS – GI chart can lie

Let’s be objective and look at the facts and the data.

The GI is useful, even if you have no diabetes

The Glycemic  Index is a useful nutritional concept, permitting new insights into the relationship between the physiological effects of carbohydrate-rich foods and health.

Several prospective observational studies have shown that the chronic consumption of a diet with a high glycemic load (GI 􏰁 dietary carbohydrate content) is independently associated with an increased risk of developing type 2 diabetes, cardiovascular disease, and certain cancers.

You should eat low glycemic fruits, no matter how diabetic you are

Most of us suffer from too much glucose in our system – and even don’t know it.

80% of non-diabetics are likely to experience glucose spikes, with everyday foods such as breakfast cereal or orange juice.

Or with some fruits.

The symptoms? Many of them sound so familiar.

Cravings, overeating,  constant fatigue, apathy, moodiness, infertility, acne, wrinkles… And over time, the development of conditions like type 2 diabetes, cancer, and dementia.

Flattening our glucose curves is a powerful way to feel better

With flatter glucose curves, we can enjoy fewer cravings, better energy, more restful sleep, slower aging, improved fertility and sex hormones, better skin, fewer wrinkles, healthier heart, less cognitive decline, fewer menopause symptoms, easier management of gestational diabetes and type 1 diabetes, and less risk of type 2 diabetes.

Glucose spikes, why they are dangerous

  • Because of the blood sugar spikes, our mitochondria become overwhelmed and start producing chemicals called free radicals. Free radicals harm our cells, mutate our DNA, and lead to oxidative stress and inflammation.
  • When we spike, our body ages. Each glucose spike leads to glycation, which is the process of aging of our body. Glycation leads to many age-related issues, from cataracts to Alzheimer’s. When we slow down glycation, we live a longer, healthier life.
  • Lowering insulin is key to weight loss. When you have glucose in your blood, insulin is released and excess glucose is stored as fat. Weight loss is always preceded by insulin levels lowering.

Fructose gets stored only as fat

Fructose is a kind of sugar called mono-saccharide. Fructose is also known as “fruit sugar” since it is found mostly naturally in many fruits.

Avoid high glycemic fruits, if you are trying to lose weight

And what I can tell you,  Fruit Sugar is still SUGAR.  It may raise your blood glucose levels very quickly.

 

When we focus on flattening our glucose curves, we reduce cravings, and hunger, and increase time spent in fat-burning mode.

Weight loss can often to be a side effect of these changes.

Studies show that when we flatten our glucose curves, we lose more weight, more easily, even if we eat more calories, than if we don’t take care of our glucose levels.

Avoid high glycemic fruits, if you are trying to lose weight.

What are Low-Glycemic Fruits?

Low-glycemic fruits have a GI (Glycemic Index) of about 1 to 55.

Remember, eat only the whole fruit never juice or dried.

Fruits without skin have a higher GI.

Fruit Juice has a high GI

Some dry fruits are coated with sugar and syrup before drying to make them sweeter. These are referred to as candied fruit.

These fruits should be avoided due to their harmful effects.

Examples of low glycemic fruits*

*with natural size and without genetic modification, they don’t taste too sweet

Avocado  GI  = 15

Tomato GI = 15

Cherry GI = 22

Guava GI = 24

Blackberry GI =  25

Grapefruit GI =  25

Raspberry GI = 26

Pear GI = 39

Plum  GI = 39

Apple  GI = 40

Strawberry  GI = 40

Peach  GI = 42 Nectarine  GI = 43

Apricot GI =46 Grape  GI = 46

Orange GI = 51 Banana GI =  51 Mango GI =  51

Okay, looks good

But

Size, texture, viscosity, and ripeness of fruit affect its Glycemic Index.
For example, an unripe banana may have a GI of 30, while a ripe banana has a GI of over 51.

ATTENTION, please!!!

Most fruits in the supermarket are too sweet and have a higher GI.

Just a few decades ago, the fruits were tart and smaller. Modern fruits have become HUGE and sweet, thanks to the human modernization of the agricultural industry. Most so-called “low glycemic fruits” are high in fructose, and because of this, you may want to limit your consumption of modern fruits. I’m talking about all those giant apples, grapes, nectarines, apricots… Be careful.

How we can support our blood sugar levels?

A range of nutrients, vitamins, and botanical extracts may help you to support healthy, normal-range blood sugar levels.

The ingredients in the Blood Sugar Support formula have been found to support HbA1c levels within the normal range. HbA1c is a long-term marker of blood glucose that binds to red blood cells.

Trying to burn a little bit of fat? Whats going on? Any results?

Weight loss is always preceded by insulin levels lowering. Lowering insulin is key to weight loss.

Read more about one more Lie about Food

 

By the way, don’t hesitate to check My Secret Fat Camp List

Intermittent Fasting Weight Loss Calculator

 

Calorie deficit weight loss calculator & mistakes

 

 

 


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3 thoughts on “LOW GLYCEMIC FRUITS – GI chart can lie

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