Use The Glycemic Fruit Index To Supercharge Your Weight Loss!

A Fruity Approach To Enjoy Losing Weight

Though originally used as a tool to assist people with diabetes control and manage their blood sugar,  the Glycemic Index (GI) is now also being used in many different purposes. In fact, glycemic fruit index has become a method used in weight loss and a guide in eating plans because of fruits’ low glycemic index value. The highest glycemic fruit index value is 70 and above, followed 56 to 69 for a medium glycemic value, and the lowest is 55 and below, which fortunately most of the fruits to available to us belong. Aside from the date fruit which has the highest glycemic fruit index value at 103 and watermelon at 72, nearly all other fruits have relatively low glycemic fruit index value.

Fruits Are Not Harmful Unlike Processed Carbohydrates

Unlike in carbohydrates which result to the rapid rise of blood sugar in our system, the body’s blood sugar response to fruit (which contains natural fructose) is not actually harmful. The reason is that glycemic fruit index is relatively low compared to some foods that refined contain carbohydrates. This is because nearly all fruits have very low glycemic index (GI) due mainly to the fact that fruits are loaded with nutrients, fiber and phytochemicals. Aside from this, fruits also are responsible in the slowing of sugar absorption into our blood stream.

Low GI Fruits Help Slow Down Food Digestion

Since many of the fruits have low glycemic index value (aside from date fruit and watermelon), there is actually a rich and delicious variety of choices for fruits. Excluding those which are high on the index chart is not a difficult task, once you understand how it works. Including fruits in your meals, preferably each of them, is highly recommended by all physicians.  This is necessary precisely because fruits make the digestion process in our body slower than normal. This is also the reason why it takes time for people who eat fruits to get hungry because the low glycemic index of fruits slows down the digestion process of food along with other foods.

There are countless and luscious fruits available everywhere which help slow down food digestion and slow down the increase of blood sugar levels. The list is actually endless, but here is a “taste” (no pun intended!) of which fruits you can find along the index chart:

  • Fruits with have the lowest glycemic fruit index (under 20) are cantaloupe and rhubarb.
  • The fruits belonging to the medium glycemic fruit index (20 to 60) are apples, bananas, blackberries, cherries, grapefruit, lime, guavas, kiwis, lemons, limes, oranges, papayas, peaches, plums, raspberries, strawberries, tangerines, tomatoes, among others.
  • The following fruits have a high glycemic fruit index (over 60) and they need to be taken moderately because they trigger blood sugar to rise rapidly: they are watermelon, date fruit, any dried fruit, blueberries, figs, grapes, kumquats, loganberries, mangoes, mulberries, pears, pineapple, pomegranates and prunes.

Nutritional Value of Fruits

The importance of fruits in everyone’s diet is not only about having a low glycemic fruit index which results to a controllable blood sugar. Moreover, fruits are also loaded with various nutritional values like vitamins, minerals and micronutrients, such as the phytochemicals. In fact, research and studies show that phytochemicals help fight diseases, especially cancer. Finally, the inclusion of low glycemic fruit index in our diet coupled with the natural nutrients found in fruits are a great help in maintaining a healthy lifestyle.


The Glycemic Index Table And Your Health – Three Reasons To Use It Today!

Are you familiar with the Glycemic Food Index?

If not, then you are unaware of a method to lose weight and become healthy. It is not about a diet. It is not a way to drop pounds quickly only to gain them back again. Instead, the Glycemic Index, also referred to as the GI, is about losing weight and keeping it off. It is also about making sure that you are healthy.

As a part of the GI, there is a Glycemic Index table, which lists all the types of foods you may consider eating, rating them on how they fall according to the index. The rating of food is based on how the carbohydrates within it are processed in the body. Foods that are processed slowly create a more even output of blood sugar, which is healthier. Foods that are processed quickly lead to an insulin spike, which causes imbalances in the body.

Think About Your Life – Count To Three

The slower processed foods rate the lowest on the Glycemic Index table. There are several reasons to follow this chart when choosing what to eat; here are three of the main ones.

1. Unhealthy Insulin Spikes - When your insulin spikes, it is as if your body is telling itself to store up fat. This obviously is a quick way to gain weight. When the sugar is processed more slowly, it does not cause the same sort of spike.

2. Avoid The Sugars – Prevent Diabetes: An insulin spike leads to an insulin drop soon after. When this happens, you will feel tired and you will suddenly feel hungry again. When this happens, you will most likely look for a boost or a pick-me-up to feel better. Generally, in these times, you will look for a sugary snack or something high on the Glycemic Index table, which leads to the same cycle.

3. Stop The Fat! – Since the spike happens so quickly, you will not have the time to burn the fat before your body stores it. When the fat stores are created more slowly, then you will have time to exercise and burn off the fat.

If you are interested in becoming healthier, and thus lose weight, consider consulting the Glycemic Index table, which can show you what foods will process quickly and what ones will process more slowly. By keeping control of your insulin levels through your diet, you will be doing much for your own health and well-being. As a positive side note, you will lose weight and be able to keep it off.