Give Those Love Handles the Boot With Low Glycemic Index Fruit

The glycemic index (GI) chart is a table which ranks carbohydrates based upon their level and timing of impact upon blood sugar levels.  The GI table provides guidance as to the resultant blood sucrose levels which can be expected subsequent to a particular food’s consumption.  There exists a tangible correlation between GI compliant food choices and effective blood sugar management.  Diabetics have a particular interest in knowing their food’s GI score.  Within each food group there are choices on both ends of the spectrum, and this includes both high and low glycemic index fruit.

A smart diet plan takes into consideration our food’s GI ranking on the chart. There are diets which falsely paint all carbohydrates with the same brush.  Research has shown that this far from the truth.  The human body absorbs various food substances into the blood system in varying degrees of rapidity.  While some foods are digested quickly, others are absorbed into our systems slowly.

The GI chart ranks foods on a scale from 1 to 100.  Carbohydrate based foods which get into the bloodstream quickly score high (over 69) on the GI table.  Conversely, there are foods which are absorbed in a more measured fashion thus scoring low (under 55) on the GI table.  A steep increase in blood sugar level triggers a sharp fall back to normal levels.  This phenomenon is termed a “sugar crash” in the popular vernacular.   Foods like low glycemic index fruit help to prevent this unwelcome event.

Dieters aren’t the only ones who can benefit by heeding the glycemic index chart.  As indicated, for diabetics it is a prerequisite to every meal. Staying away from foods which score high on the glycemic index table both avoids post meal lethargy as well as prevents recurring hunger pangs happening often right after a full meal is consumed.

Fruits and juices present for a prime example of food groups which contain both high glycemic index scores as well as low glycemic index fruit and juices.  Cherries score a very low 22, but dates score a chart busting 99.  Fruit choices which score toward the bottom of the GI table also include grapefruits, prunes, apricots and apples.  In addition to dates, fruits high on the glycemic index table include pineapple and watermelon.  When it comes to juices, tomato juice scores a low 38.  Conversely, cranberry juice cocktail scores a relatively high 68.

Awareness of your meal’s GI table rank is not only for those with diabetes.  All of us can benefit from less volatile blood glucose levels.  A diet comprised of foods which score low on the glycemic index chart together with common sense components like regular exercise can significantly increase the chances of successful weight loss along with improving all around health.