Glycemic Index Fruits - Not All Are Equal!

Just like vegetables, fruits may be very nutritious and good for our health, but you should remember that not all of them are beneficial, especially for those who are suffering from diabetes. It is important to know the different glycemic index (GI) rating fruits have, to avoid consuming too much calories and fats which may be bad for your health if consumed in excess. Identifying low rated glycemic index fruit is best for those who want to lose weight as well. This can help them prepare a balanced and healthy menu.

Here is a list of fruits based on their index score:

• Low (0-20) o Rhubarb and cantaloupe
• Medium (21-60) o Apple, banana, cherry, grapefruit, kiwi, lime, papaya, plum, strawberry, tomato, fresh apricot, blackberry, cranberry, guava, lemon, orange, peach, strawberry, tangerine
• High (61 above) o Watermelon, blueberry, grapes, loganberry, mulberry, pineapple, prune, fig, kumquat, mango, pear, pomegranate, and any dried fruits.

Knowing how glycemic index fruit are ranked is very beneficial, because this awareness can help us avoid consuming too much of any fruits among the medium or high index rankings, which will avoid sudden spikes in blood sugar levels. Fiber rich fruits have lower GI score as well, and are best for people who are diabetic and those trying to lose weight. In addition to that, fruits with a low GI have lots of benefits to offer including the following:

• Helps appetite control by making you feel full longer.
• Decrease the risk of cancer. Based on studies, cancer cells feed on sugar and excessive intake of calories will give cancer cells more food and that is what adding low glycemic index of fruits is trying to avoid.
• Low GI fruits help lower cholesterol and control cholesterol levels as well.
• Lowers risk of diabetes and help control the condition of those who are already suffering from it.
• Helps improve physical endurance since blood glucose levels are kept at moderate level.
• Helps control glucose level.
• Lowers the risk of heart disease by following low glycemic index fruits diet.
• Helps to lower and control triglyceride or lipid levels in the blood.
• Helps with weight loss and in maintaining a normal weight.

With the abovementioned benefits, no wonder more and more people are switching to low glycemic index fruit. Some of them base their diets on this in order to take advantage of all the benefits that it can provide. If you are not certain or comfortable with how these fruit selections can work for you, ask a nutritionist for an advice. This can help you learn more about low glycemic index fruit and how you can get all the benefits they offer.

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