High Nutritious, Low Glycemic Index Fruit

… but be careful !!

When it comes to glycemic index fruit picks, those seeking to eat more foods low on the glycemic index are in luck.  Most fruit is naturally low on the glycemic index and is also nutritious.  In general, one can eat fruit without worrying too much about how quickly the glucose in the fruit will be released into the bloodstream.  That stated, however, there are a couple of exceptions that one should be aware of and consume only in moderation or rarely.


  One such fruit is the date.  While dates are very yummy, they are not an example of low glycemic index fruit.  Dates can have a big impact on blood glucose levels.  Unlike most fruits, a couple of dates can really cause one’s blood sugar levels to soar.   If you are looking for low glycemic index fruit, another option you might want to steer clear of is watermelon.  Watermelon may taste fantastic, but like dates, this fruit scores extremely high on the glycemic index.  Yet, watermelon does have many health benefits and for many can be enjoyed in moderation, on occasion.   There are many highly nutritious fruits that can be enjoyed without much worry as they score low or moderate on the GI.  Grapefruits, oranges, apples, pears, strawberries, cherries, dried apricots on prunes are all good low glycemic index fruit choices.  Each of these fruits is loaded with antioxidants and has been shown to fight disease.   The blueberry is another low glycemic index fruit.  Blueberries are a wonderful selection as this fruit has proven itself to be a contributor to human health in a variety of ways, ranging from brain health to the prevention of disease.  Many researchers and scientists believe that adding blueberries to one’s diet is a major step towards good overall health.   Blueberries are loaded with vitamin K and manganese as well as vitamin C and numerous B vitamins.  Contained within this simple looking berry are powerful chemicals that appear to fight cancer, inflammation and even aging itself via the impressive compound resveratrol.  These factors combine to make the blueberry a must for any diet.  This low glycemic index fruit can be consumed fresh, dried or even frozen.
 

When considering low glycemic index fruit choices, don’t overlook the blackberry.  Blackberries might not receive the recognition of blueberries and other berries, but they are also loaded down with nutrition and impressive health benefits.  They are high in a variety of vitamins and minerals including vitamin K, A, C and manganese, as well as copper and potassium.  Blackberries score very high on the ORAC scale.  ORAC stands for oxygen radical absorbance capacity and is a standard of measurement indicating how well a food can handle oxidative damage.  Yet, this is only the tip of the iceberg where blackberries are concerned, for this low glycemic index fruit also has been shown to fight disease as well.

Those looking to eat foods low on the GI will find a good deal of options amongst fruit.  Many fruits come with the bonus of added nutrition and disease fighting abilities!

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Grains, Pasta and The Food Glycemic Index

There can be no doubt that most of us love carbs.  Whether it’s in the form of grains, bread, pasta or the occasional donut, carbohydrates are usually a big hit.  In fact, most of us even crave them from time to time or even every single day.  Yet, as it turns out, carbs are often pretty high on the food glycemic index.


Dr. David Jenkins and his fellow researchers developed the food glycemic index at the University of Toronto in the 1980’s.  Since then, the GI, (as it is also known) has been used to help thousands of people, ranging from dieters and diabetics to those who are health conscious.  The GI is a valuable tool in that it tells users what foods will cause their blood sugar levels to drop and what foods will keep their blood sugar levels normal.  By using the food glycemic index, it is possible to know to which foods are best to avoid. Many of the carbohydrates found in highly processed and fast foods are high on the food glycemic index, such as white bread, corn based products, white rice and many breakfast cereals.  Such foods are digested quickly and release their glucose into the bloodstream quickly as well.  In short, it is best to find alternative foods in order to avoid these problems.

Substitutions are Key on the Food Glycemic Index

One way of avoiding these food glycemic index problems is to opt for whole-wheat foods and brown rice instead of white rice.  While many whole-wheat foods may still be higher on the glycemic index than is ideal, they will still be an improvement over other options.  While foods such as fruits, vegetables and many nuts are usually low on the GI, there are some grain options that are also low on the GI.  Barley, oats and buckwheat are all good alternatives as are some wheat products as rye bread.

Wheat based pasta is usually far lower on the GI than many other options, such as products made with white flour or many corn or rice offerings.  While couscous may be quite nutritious, it can also be rather high on the GI and thus should be avoided by those who are looking to go the low food glycemic index route.

If you are thinking that carbs and the GI sounds a bit tricky, you are definitely correct.  In general, the easiest way to think of it is to assume that most processed food and fast food is likely to be high on the index.  Also, bread, in general, should be treated with suspicion. Wheat bread should be looked at with caution.  Some breads like rye and pumpernickel can be better options, but again, one must carefully consult the food glycemic index.  You may potentially even research specific products to be completely sure of where a given food stands on the GI.

While we all love carbs, it is clear that our beloved carbs present a challenge for those looking to stay on the low side of the GI.  But don’t give up.  Through using the food glycemic index as a guide, it is quite possible to have your cake and eat it too.


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Diabetes Glycemic Index & Low Index Food Strategies

Researchers developed the glycemic index in the 1980s seeking to make life easier for diabetics.  In a sense, the glycemic index can be thought of as the diabetes glycemic index in that this valuable health tool was initially designed to help diabetics know what foods were going to impact their blood sugar levels.  Armed with this useful information, it was possible for diabetics to steer clear of foods that could cause them to have serious medical issues.


Since its invention, the diabetes glycemic index has been used to help thousands of people around the world in a variety of ways, ranging from being used to avoid the peaks and valleys of fluctuating blood sugar levels, to dieting.  Today the diabetes glycemic index continues to help diabetics, dieters and the health conscious strive toward better and better health outcomes.

Effectively using the diabetes glycemic index

Clearly, one of the very best ways for diabetics to use the diabetes glycemic index is to incorporate as many low GI foods as possible into their diets.  Many might think that this is a difficult task, but the diabetes glycemic index is such a valuable tool that using it to get more low GI foods into one’s diet can be fairly easy and straightforward.  For example, most fruits and vegetables are low GI, as are nuts.  This fact opens up one easy way to incorporate more low GI foods, for example, a daily salad that is full of foods like broccoli, spinach, berries and nuts like walnuts, peanuts and cashews is a clear winner.  All of these foods are low on the diabetes glycemic index.


These low GI foods can help dieters, diabetics and others in a variety of other ways as well.  Snacking can be an area that is particularly dangerous for both diabetics and dieters.  Snack food is often high in calories, loaded with sugar, (which is a definite no-no), and full of chemicals and preservatives.  There are many low GI foods that make great snacks because they are easily transported and will not spoil.

Nuts and dried fruit are two great examples foods that are low on the diabetes glycemic index that will serve as fantastic snack foods.  Dried fruits such as dried apricots and prunes will definitely hit the spot, but don’t forget other dried fruit options such as dried blueberries.  Blueberries, after all, are nutrition packed and benefit numerous aspects of health.  While snacking may be a problematic area for many dieters and diabetics, this simply doesn’t have to be the case.

The diabetes glycemic index is clearly a valuable in useful tool that can serve to improve one’s overall health.  Adopting strategies, via the diabetes glycemic index, to help one improve overall health is easier than one might believe.  Salads, soups and smart snacks like nuts and dried fruit are just a few ways to use the diabetes glycemic index towards achieving long-range health goals.  Keeping a bad of nuts and dried fruit in the car or in your purse is a pretty easy lifestyle change, but it is one that could yield significant results.


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Glycemic Index Diets

There is often the misconception that only a specific subset of people would be interested in glycemic index diets.  Many believe the glycemic index is simply for those who are diabetic or are worried about the peaks and valleys in blood sugar levels that can occur from eating foods that are too high on the GI.  However, the fact of the matter is that these glycemic index diets can also be used for enhancing overall nutrition and even assisting with weight loss goals.


While glycemic index diets can work in a variety of ways, one of the most common paths is clearly to avoid foods that are high on the index, such as white bread and white rice.  These foods are to be replaced with healthier alternatives such as whole-wheat products.  Of course, these guidelines also complement general advice for those seeking to lose weight. Other glycemic index diets focus on fruits, vegetables, nuts, seeds, fish and meat.  There is an overall focus on foods that are low on the glycemic index list.  There is an additional benefit when selecting these types of foods as choices like vegetables and fruits are high in vitamins and minerals. Foods such as fish, nuts and seeds usually contain essential fatty acids such as omega-3 fatty acids.  Increasing consumption of fruits and vegetables is almost always recommended on diets oriented towards weight loss.

Of course, fish like sardines and wild Alaskan salmon are also high in omega-3 fatty acids.  Sardines and wild Alaskan salmon are two of the best fish that can be added to any diet plan.  Sardines are low in fat, low in calories, packed with omega-3 fatty acids and are a rare, natural form of coenzyme Q-10, which is vital to brain and heart health.  Wild Alaskan salmon is also low in fat, low in calories and is an excellent source of protein and omega-3 fatty acids.  Adding these types of fish to glycemic index diets should increase any dieter’s overall health.

Nuts such as walnuts are also very high in omega-3 fatty acids and have various other nutrients.  Thus, those who adopt glycemic index diets will find they are benefiting nutritionally. Of course, other benefits of the GI diet include less spiking of blood sugar levels.

Just as many of the foods on the glycemic index diets are full of vitamins, minerals and essential fatty acids, these glycemic index foods also tend to be rather high in antioxidant content.  Antioxidants play a key role in neutralizing many of the harmful effects of aging.  Foods that are especially high in antioxidants will include fruits such as blueberries, raspberries and blackberries and vegetables such as spinach.  Yet, there are still additional benefits one can incur when adopting glycemic index diets.  Many of the low GI foods are also anti-cancer and anti-disease foods that can protect from a wide-array of diseases including cancer and heart disease.  Few other types of diet can make this claim.

Finding a diet plan that works is tough, but finding a diet that works and can improve one’s overall health is a real accomplishment.  Glycemic index diets are designed to help people create healthier diets that, at the same time, can reduce their chances of developing diseases.  In fact, glycemic index diets quite possibly may even help you live longer.

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Foods to Avoid on the Glycemic Index of Foods

The glycemic index of foods was invented to help diabetics avoid foods that could negatively impact their blood glucose levels.  Every food is digested at a different rate.  Various food choices release glucose into the bloodstream at different rates.  Through using the glycemic index list, it is possible for people to know what foods are best due to the fact they only result in small fluctuations in the body’s glucose and insulin levels.


Those who are looking to avoid high GI foods will need to become familiar with the glycemic index of foods. Gradually, it will become clear what meals and snacks to avoid. One of the biggest steps that you can take in avoiding foods that are high on the glycemic index of foods is to simply avoid processed, highly processed and fast foods.  Let’s cut to the chase; processed foods and fast food are loaded down with chemicals, preservatives, lots and lots of fat and enough salt to quite literally choke and kill a horse. But the facts are that most fast food and processed food have white flour, white bread, white rice, sugar or corn based products in them.  All of these ingredients are also rate very high on the glycemic index of foods.

Often, processed food and fast food will have all of these ingredients listed in the ingredient list.  Diabetics should avoid all of these ingredients, which are high on the glycemic index of foods.  Similarly, those aiming to improve their health should avoid these foods whenever possible.

Of course, there are always exceptions.  Therefore, one has to be an active participant in his or her own diet and find those exceptions to the rules.  Unfortunately, this may not be as easy as simply being more proactive in one’s processed food and fast food choices.  Often ingredients that are high on the glycemic index of foods are essentially hidden.  Thus, one of the most important steps for avoiding foods rated high in the glycemic index of foods is to steer clear of processed foods and fast food.


Fast Food Restaurants and the Glycemic Index of Foods

Of course, for many of us with hectic and fast paced lives, it may not always be easy or realistic to avoid fast food and processed foods altogether.  Reading labels carefully on the food you buy is critical.  One simple trick is to simply put back any processed food that has too many ingredients.  If you are unfamiliar with an ingredient or the list of ingredients is simply too long, then why tempt fate?  Simply put it back on the shelf.  In a similar fashion try to select fast food establishments and restaurants that list their ingredients and nutritional information either in the establishment or on a website.  In this way you can look at the food and at least estimate where a given food will fall on the glycemic index of foods.

While these steps may not be as easy as simply stopping at the drive through to pick up a meal on your way home from work, they are essential in avoiding choices high on the glycemic index of foods.  At times it may be necessary to ask fast food restaurants and other dining establishments for nutritional information.  These requests for nutritional information are far more common today than they were ten or certainly twenty years ago.  In other words, don’t worry about whether or not your request is annoying.  Remember, your number one goal is your health!

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Glycemic Index Values of Meals

To determine the Glycemic Index values of meals, we need 2 pieces of information:

  • The amount of carbohydrates (grams) in the meal.
  • The percentage of available carbohydrates (meaning carbs that can be fully absorbed in the body) contributed by each food.


This may seem very complicated, but this information is normally available from the majority of nutrition tables … and once we have this, we can do the following calculation:

For each food item, multiply the Glycemic Index value by the percentage of the total carbohydrate. Add the totals, and we have the Glycemic Index values for any given meals.

Let’s take a look at an example…

  • Meal = 2 slices of toast (2oz) and a glass of milk (4oz).
  • There are approximately 26 grams of carbs in the toast and around 6g of carbs in the milk.
  • Sum of the carb content is 32g. (which means toast is 81% & milk is 19%)
  • Then the GI of bread is ~70; the GI of milk is ~28.

Calculation = Glycemic Index X Carbohydrate Percentages

Toast: 70 X 81% = 57
Milk:   28 X 19% = 5
Total: 57 + 5 = 62

So regarding Glycemic Index values … this meal is 62.


Eating non-standard foods

If we eat foods that do not have a GI score, or are prepared in a way that’s not been tested for glucose response yet (i.e. non-standard food), determining a true glycemic index value it not achievable. However, by using glycemic index charts and food composition tables we can get pretty close for most meals.

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How Glycemic Index Values are Determined


Glycemic Index values are determined from the calculation of the influence a given food item has in increasing glucose (blood sugar) levels during human consumption. And when we say ‘food’, we are talking more specifically about carbohydrate content in foods. To have a standard system that we can use to compare foods, this obviously has to be carried out using some form of scientific method.

The Human Nutrition Unit at Sydney University is one of the main facilities that determines Glycemic Index values, and has been at the forefront of this type of research for over a decade. Surprisingly (at least to me!) there are actually only a handful of research groups around the globe that provide reputable testing and acceptable results. To date there are a little over 400 foods that have Glycemic Index values.

Glycemic Index values (aka glycemic index scores, glycemic index rankings, glycemic index rating, glycemic index numbers, glycemic index list) are determined by monitoring healthy volunteers (typically 10 or more), for the two hour period subsequent to them consuming an amount of the food being tested (the test food) that contains exactly 50 grams of available carbohydrates (meaning it can be processed by the body). During this period the blood sugar (glucose) levels are measured.

For each participant, the amount under their 120 minute glucose response (this is known as the test food glucose AUC*) for this food is then recorded. At a later date, the same group of individuals eat the same quantity in glucose sugar, and again their glucose response is measured during the same time frame (known as the reference food glucose AUC).

For each person tested, Glycemic Index values for the test foods are subsequently determined by dividing the reference food glucose AUC value by the test food glucose AUC.

e.g. ‘test food glucose AUC’ / ‘reference food glucose AUC’ = Glycemic Index value

From here all the test Glycemic Index values are totaled and divided by the number test subjects to give an average Glycemic Index value. This is how we come by the final Glycemic Index values we see in GI charts today.

(*AUC = Area Under the Curve)

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Foods with Low Glycemic Index

Making the switch to foods with low glycemic index instead of your current diet may not be the easiest thing to do, and if you don’t gradually incorporate these new choices into your food options, you can have a extremely difficult time getting used to it.

Looking for low glycemic index recipes? (click here to find out how to get our new Glycemic Index Recipe eBook for Free!!)

The good news is, it doesn’t have to be all that difficult at all, and consuming foods with low glycemic index can actually make you feel great and optimize your health. It’s the sudden change that can give you the hard time!




Why Change, When Dealing With it is So Hard?

It’s more than possible, that your current food choices have been pretty much the same for quite some time. This is certainly not a criticism on you, or how you live. It’s just a testimony to the fact that we have always been creatures of habit!

Even healthy changes in the way that we normally eat can take a lot of will power and instigate a purposeful drive for change in our lives. Often times this is why people find it difficult to ‘stick to it’ when it comes to diets.

There are many methods to incorporate a change to the eating habits in your life, and it pretty much depends on what type of individual you are. Many people are comfortable with drastic changes, while others are more happy with a slower paced change.

So you’ve first got to ask yourself … what type of change will I be able to handle and more importantly, be successful with?

Drastic Changes in your Diet

Incorporating a huge, and sudden change in your eating habits is all too often what we attempt, because it removes negative behaviors quickly. However, for many people it can feel like going ‘cold turkey’ from our unhealthy (but oh so tasty!!) foods.

The sensible way to make the change is to wait until you have minimal food left in the house. Think of it like munching through your options, and not having any unhealthy food alternatives to tempt you!

Then, take a look at the glycemic index list, and compile a list of healthy foods with low glycemic index – and restock at the store. Purchase low glycemic index food that you can enjoy, that is healthy for you, and good for your well being (BTW – you can also check out the great recipes in this web-site to get you started).

This will mean that you don’t have any opportunity for eating unhealthy food, and therefore you’re pretty much ’stuck’ with healthy eating!

Slower, Measured Changes to your Diet

Incorporating slower, measured changes into your diet isn’t always the best way to go, but for some of us, it’s the only option. When you slowly incorporate new foods, you tend to still lean towards the bad alternatives in your home.

However, this certainly doesn’t mean you can’t progressively switch your diet around! To start with, try making it an objective when you go food shopping to include even just a single item (I would suggest being a ‘little’ more aggressive though!) that’s in the low range on the glycemic index, and just gradually progress from there. Soon, it will be easier to enjoy food working with the index.

So Why Change?

It’s often difficult changing your life time habits, and diet choices are so habit forming, altering our eating habits can be almost uncomfortable, to say the least. But when you take that step, even the first ‘baby steps’ and understand that we are better for this change in our lifestyle, and it can and will help.

Just make sure that you’re prepared for the new path you’re taking when you make the decision to move to foods with low glycemic index, and stay with it. Not just for your well being, but more importantly –   the quality of your life.

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Calculating the Glycemic Load

The Glycemic Load … and How it Relates to the GI

So just what is the glycemic load index? Well, even though there is a enormous range of gains when working with the glycemic index, it can at times be a little perplexing.  Many people, in the beginning, are mystified about how it affects them and they may find it difficult to incorporate it into their regular meal plan.  In addition to this, the method each item scores on the glycemic index can be different due to a wide range of factors.  For example, how that a particular item is cultivated, handled or how it’s prepared can elevate or reduce the glycemic index numbers.  Plus every item reacts in its own specific way corresponding to the size of the portion an individual consumes, everyone’s specific metabolic rate, and of course our food combinations.

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There are also a few conflicting factors regarding the way the glycemic index was formulated.  Some authorities say that because the glycemic index is established on such a tiny amount of food (50 grams) it is a lower quantity than a typical individual would consume.  Consequently, it minimizes the influence high-carbohydrate items have on blood sugar, at the same time overplaying the effect of low-carbohydrate items.

Therefore to remove some of this misunderstanding, a group of dieticians have created a formula using the glycemic index to work out the Glycemic Load (aka the glycemic load index).  It takes the amount of carbohydrates present in food into reckoning. Carbohydrates in food like starch and sugar supply energy, but zero fiber. It is suggested that the glycemic load be utilized as a dietary tool and not just the glycemic index due to the fact that it considers the portion size a an individual is taking in, and the way the food is combined. So to understand a food’s impact on the blood sugar, we require to understand the glycemic index and the glycemic load together, and to calculate the glycemic load of a specific category of food, we simply carry out the following calculation:


Glycemic index x          grams of carbs (serving size)

100

A glycemic load equal to 20 and up is high.  A glycemic load between 11 to 19 is mid-range and a glycemic load equal to 10 and below is low.  For example, take watermelon as an illustration of determining glycemic load.  The watermelon has a high glycemic score of about 71.  With a portion of 120 grams it has 6 grams of carbohydrates present per serving.  Therefore we have 71/100×6= 4.26, rounded off to 4.  The carbohydrate in watermelon rates high on the glycemic index but, the glycemic load in watermelon is low due to the fact there is not a large amount of it.

By being familiar with the idea behind the glycemic index together with the glycemic load we can also comprehend the importance of incorporating the four (4) food groups can work towards a healthier lifestyle.  It also helps us understand why a scoop of ice cream, which has an amount of protein and fat in it, has a lower glycemic index and glycemic load than a similar size portion of Cheerios, which is little more than refined carbohydrates.  The glycemic index list in isolation can be a helpful method to make sensible food decisions and a lot of people prefer it over other diets such as counting carbs. In conclusion, even though the glycemic index has its inconsistencies, it still offers great data on how to keep insulin resistance at under control and a healthy way to combine food for the rest of us.


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Glycemic Index Recipes

For those of us looking to eat more foods low on the glycemic index, one possible direction to look is toward vegans and vegetarians for some pointers … and I’m not suggesting that everyone needs to go fully down that path.  But vegans, in particular, consume foods that are usually much lower on the glycemic index than other individuals.  Much of the vegan diet focuses on vegetables, fruits, nuts and alternatives to sugar that help keep their diets lower on the GI.  Finding vegan cookbooks are thus a great way to zero in on low glycemic index recipes

click here to find out how to grab our new Glycemic Index Recipe eBook for Free!! … and it has it all … Beef, pork, chicken, veggie … great dinners, satisfying breakfasts, delicious lunches and a host other interesting dishes including snacks, appetizers and deserts


Due to the core ingredients that vegans use, these types of choices will be in tune with your needs if you are seeking low glycemic index recipes.  By using vegan recipes as a guideline for many of your dishes, you will be eating more vegetables, fruits and nuts as a byproduct.  This will, of course, help improve your overall health as well in several ways.

As a word of caution- one should not assume that all vegan recipes are also low glycemic index recipes, as many are not.  Vegans do eat foods such as dates and watermelons, both of which are high on the GI.  Thus, it is important to not blindly purchase a vegan cookbook and assume that all recipes in that book are low glycemic index recipes.

Added Benefits of Vegan Cookbooks Beyond Low Glycemic Index Recipes

The low glycemic index recipes vegans use usually avoid processed foods, which are often loaded with chemicals and preservatives. This is a critical factor as processed foods are often hiding a great deal of sugar. Added sugar, of course, can quickly cause a food’s GI score to soar.  Another way that vegan recipes can help one’s overall health is that they encourage the consumption of foods that are high in vitamins and minerals, omega-3 fatty acids as well as antioxidants.

A third way that using vegan recipes can assist one’s health is that vegan recipes often use a good deal of spice.  The use of spice is an easy, cheap and high-effective way of incorporating more nutrition and disease fighting chemicals into one’s diet and it is a welcome addition to low glycemic index recipes.  One of the largest missteps that most people make in their daily diet (also see Glycemic Index Diet Plan) is to not include more spices.


The world of vegan cookbooks has come a very long way in recent years.  If your conception of vegan cookbooks is that the food will essentially be a twig wrapped in a grape leaf, you are completely off track.  Today’s vegan chefs have worked very hard to create food that is infused with lots of flavor, texture and great smells. Many people have the mistaken belief that vegans are often near starvation, but the fact is one can actually be overweight and still a vegan.  A word of caution, vegan recipes do not mean calorie free.  Those who believe that vegan recipes will always be low-calorie, low fat and low on taste might be in for a surprise from these low glycemic index recipes.  Vegan recipes often contain lots of nuts and other high fat foods such as avocados.

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