Since fruits are high in water, fiber, and vitamins, they are known to be the healthier option than other high sugar foods. If you’re looking to have more energy, lose weight for good, or cut back on sugar and carbs, you would do well to limit the number of high sugar fruits you eat.
When you eat any type of carbohydrate, your digestive system breaks it down into simple sugars that enter the bloodstream. Not all carbs are the same, as different types can have unique effects on blood glucose based on their glycemic index (GI) or glycemic load (GL).
What is the glycemic index (GI)?
The glycemic index (GI) is a measurement system that ranks foods according to their effect on your blood sugar levels. It was created in the early 1980s by Dr. David Jenkins, a Canadian professor.
The rates at which different foods raise blood sugar levels are ranked in comparison with the absorption of 50 grams of pure glucose. Pure glucose is used as a reference food and has a GI value of 100.
The three GI ratings are:
Low: 55 or less
High: 70 or more
Foods with a low GI value are the preferred choice. They’re slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. On the other hand, foods with a high GI value should be limited or avoided. They’re quickly digested and absorbed, resulting in a rapid rise and fall of blood sugar levels.
Low Glycemic index (GI) fruits:
Medium Glycemic index (GI) fruits:
High Glycemic index (GI) fruits:
Generally speaking, diets that are high in processed sugar tend to increase chronic inflammation since sugar contributes to the formation of harmful biochemical compounds that spike inflammation. Sugar and refined carbohydrates cause unhealthy, inflammation-boosting changes to gut bacteria, now recognized as a key regulator of overall health. Sugar in our diet also elevates cholesterol, which is linked to increased cardiovascular issues.
Fiber from fruits is an excellent choice for the bacteria and other microbes in our intestines. Eating plenty of fiber is one way to keep our gut healthy. One recent study in mice showed the dramatic effects in their sugar and insulin levels after switching from a low-fiber diet to a high-fiber one. In this specific study, a low-fiber diet produced significant changes to the diversity of bacterial life in the microbiome (gut bacteria). The mice developed inflammation, and their blood sugar levels rose while on a low-fiber diet. The intestinal barrier that holds bacteria within the gut tremendously weakens within a few days of eating a low fiber diet.
The Benefits of Low Glycemic Fruits:
It’s important to understand that there are numerous benefits to eating whole fruit as part of your general diet plan and even a weight-loss diet. Whole fruit has multiple health benefits, including:
Controls weight. Fiber and fruit intake could protect against increasing waist circumference over time. Numerous studies show that the fiber and water content in fruits is filling, which keeps you from overeating.
Controls appetite. Fruits in low sugar are associated with slower stomach emptying, which means the rise in blood sugar and insulin is less dramatic, hence, less likely to store sugar in fats.
Cancer prevention. If Americans ate just one additional serving of fruit (or vegetables) a day, it could prevent 20,000 cases of cancer every year, according to a review of literature in Food and Chemical Toxicology.
Improved general health. According to research published in The American Journal of Clinical Nutrition, the higher your fiber intake, the lower your risk for early death from all causes. The daily goal is 25 grams of fiber, and fruit can play a role in meeting it.
Better heart health. Studies show that soluble and insoluble fibers from fruits help lessen total blood cholesterol levels by lowering low-density lipoprotein- or, “bad”- cholesterol levels. Studies also have shown that high fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation.
I personally don’t restrict my fruit intake, especially low glycemic
fruits. In fact, my daily goal is to eat two to four servings of fresh fruits daily. And if there’s more fruit available and you want to eat it, don’t worry about the fructose! In fact, the fruit may be a good
way to help manage your diet. For example, if you like a sweet treat after dinner, replacing ice cream with a bowl of berries is a great choice, especially if you are looking to lose weight, reverse diabetes, or improve your overall health.
Rule of thumb: Add 1/4 cup of walnuts, seeds, or vegetables to your fruit serving intake to avoid major blood sugar spikes and insulin rush, which both over time lead to sluggish energy, diabetes, weight gain, heart disease, and brain damage.
So, if you’re looking to increase energy, lose weight, and improve your overall health by making slight adjustments to your daily food choices, then I highly encourage you to watch my video HERE where I discuss 3 Food Sources You Must Avoid to Heal Leaky Gut and Boost Energy!
Comment #replay when you watch my video so I can hop in there to answer your questions and give you a big shout out.
Dr. Lena Fernandez