One of the things that people are told from a very young age is that they need to have five servings of fruits and vegetables a day to have a well balanced diet. This is also true when someone is following the glycemic food index in order to lose weight. But it is important to understand the glycemic fruit index to make sure that the individual stays within the proper range to maximize the weight loss.
Just as carbohydrates are not created equal, neither are fruits. It is simply not enough to know if the fruits are going to help in the losing of weight, but they also help in becoming healthy. Sugary fruits may be considered healthy by many people's standard by the mere facts they belong to the "fruit" category. People tend to associate fruits -- without regards to which ones -- with diet and losing weight. This is a common notion, and that is why the glycemic fruit index aids people in choosing the right type based on where they fall along the index.
For the most part, many fruits belong to the low end of the index. Most of the fruits are fibrous, which is something that makes food have a low GI. However, this is not the case for a lot of them. There are some surprises and it is key to understand which fruits are medium, and which ones are high. Yes, there are a few of them!
Fruits considered to have a low glycemic fruit index are apples, cherries, tomatoes, strawberries, plums, and bananas, with a level anywhere from 0-55. These fruits do not change levels of blood sugar. For the most part, people can eat as many of them as they like.
The fruits that fall in the middle of the index will have a small affect on the level of insulin. Examples of fruit with medium glycemic index are pineapples, mangoes, and raisins.
But be careful with this last group - the one on the high end of the GI index. Surprisingly -- at least to me it was -- one of the fruits that are in this group is watermelon. Even though this has a high index, based on the glycemic load and the food ranking, it is good to know that a person would need to eat a lot of it to make a big difference.
For the most part, the glycemic fruit index should not alarm people too much, because even the fruits that are high, are doing us good because they are providing key nutrients that our bodies need. In the grand scheme of things, all fruits regardless of their place in the index, would need to be eaten in big quantities to make a big difference in blood sugar.
When someone is doing this kind of diet, they should remember that most of the fruit has a low rating and therefore can be eaten and enjoyed without problems. Vitamins and nutrients are key components of the health equation. Fruits are a sweet and delicious way to provide our bodies -- on a regular basis -- what it needs to keep us in good health.
Lindsey Desner is a health enthusiast and the director of http://www.GlycemicIndexForLife.com. She is committed to help people achieve a healthier and more balanced lifestyle. Lindsey offers free expert advice on topics such as the Glycemic Fruit Index, which teaches people how to use it to lose weight naturally, easily and permanently.
Visit Lindsey's site and sign up for a FREE 10 part mini-course on the secrets of using the Glycemic Fruit Index to lose weight!
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