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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