Monday, May 10, 2010

Update May 10 - 2009 Pro's Or Con's "The Low Gi Diet - Weight Loss Program" By Health Experts

The glycemic index, glycaemic index, or GI is defined as a measure of the effects of carbohydrates on blood sugar levels. Since Foods have a high GI caused carbohydrates that break down quickly during digestion and released glucose rapidly into the bloodstream. On the other hand, foods with a low GI have significant health benefits, because theirs carbohydrates break down more slowly, release glucose more gradually into the bloodstream. The concept was developed by Dr. David J. Jenkins and colleagues[1] in 1980–1981 at the University of Toronto in their research to find out which foods were best for people with diabetes.
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Low Glycemic Index Foods - Adding Delicious Fruits to Your Diet
By Ann Gobel Platinum Quality Author

Low Glycemic Index foods include delicious fruits are a great step towards a healthier lifestyle. If you are one of the millions who adore fresh fruits, then you will most likely be happy with the GI lifestyle too. Most fruits contain a lot of natural sugars, but at the same time a lot of fruits are also classed as low GI foods. Fruits are not only healthy because of their GI value - all of the vitamins and nutrients are a necessity for a healthy working body. With all of the great health benefits, it is extremely important to include them in your daily eating habits.

Fruits can be an excellent source of fiber too - which we all need in certain quantities for the body to work at full capacity. All of the essential vitamins such as vitamin C, A and B are abundant in fruits. Even if this healthy food was not a low GI food, it would still be needed within our healthy eating plans.

Here is a list of some fruits that have a low GI:

  • Cherries 22
  • Grapefruit 25
  • Pears 37
  • Plums 38
  • Apples 39
  • Strawberries 40
  • Peaches 42
  • Oranges 44
  • Grapes 46
  • Kiwi 52
  • Bananas 54
  • Mango 56
  • Apricots 57

So as we can see, cherries are one of the lowest GI fruits there is and it is great to see grapefruit on the list which is a popular fruit to eat at breakfast time - setting you up for the day. Looking into it further, the GI Load of fruits can also say something about which are healthier to be consumed in terms of blood sugar levels. Calculating the GI load is a little tricky to begin with, but it's not difficult. At the end of the calculation, you will find the the fruits that are rated as a 10 or below that will be most beneficial to you.

Fruits that are high in natural sugars will be less likely to fall into a low GI load. That being said, the presence of natural sugars does very little in the way of raising the blood sugar levels rapidly. Here is a list of those foods that fall below the 10 mark. (based on a serving of 4 ounces):

  • Apricots
  • Avocados
  • Blackberries
  • Grapes
  • Lemons
  • Mandarins
  • Raspberries

This list will be greatly helpful for anyone who wishes to have both a low GI diet and a low GI Load diet. I think the best way to go about eating fruits when utilizing the GI diet is to eat plenty of low GI fruits and use those that fall in the medium to high range sparingly. These fruits could be your 'treats' and will still be healthier than reaching for chocolate or ice cream!

Ann Gobel is a health, nutrition, and weight loss enthusiast. For more great Low Glycemic Index Foods Information for improving your health and losing weight visit Glycemic Index Solution