Feeling Fruity

In the Summer months fruit is like nature’s candy and a big temptation to most. In fact some diets encourage you to eat ALL the fruit you want, any kind, just eat-eat-eat….. WRONG. When we take into consideration how quickly certain fruits can raise blood glucose levels and take a look at the glycemic and insulin responses the body has from those fruits we learn that not all fruit is created equal! (Remember, insulin grows FAT CELLS!)

Education Time: The glycemic load is a classification of different carbohydrates that measures their impact on the body and blood sugar. The glycemic load details the amount of carbohydrates a food contains and its glycemic index, a measurement of its impact on blood sugar. GL = GI/100 x Net Carbs (Net Carbs are equal to the Total Carbohydrates minus Dietary Fiber)

Fruits (By Glycemic Load)

Fruit Glycemic Load Serving Size (grams)
Lime 1 120g
Strawberry 1 120g
Lemon 3 120g
Cherries 3 120g
Grapefruit 3 120g
Pear 4 120g
Canteloupe 4 120g
Watermelon 4 120g
Apricot 5 120g
Oranges 5 120g
Peach 5 120g
Plum 5 120g
Apple 6 120g
Kiwi 6 120g
Pineapple 7 120g
Grapes 8 120g
Mango 8 120g
Blueberries 9 120g
Banana 12 120g
Figs 16 60g
Raisins 28 60g
Dates 42 60g

So what does all of this mean? If you have been trying to lose weight and you’re working out, not eating sweets, watching alcohol intake etc. but the weight isn’t budging then THIS could be why! Fruits with a Glycemic Load UNDER 10 are “First Choice”, fruits that fall between 10 and 20 on the Glycemic Load scale have a moderate effect on your blood sugar, and anything above 20 causes insulin and blood sugar spikes, AKA Fat Cell Growth! Where are all of the people saying “I’m not diabetic, what does blood sugar and insulin have to do with me?” UMMMMMMM EVERYTHING! We all have insulin and if you’re eating foods that cause insulin spikes you’re harvesting fat cells.

So which fruits should I eat?

Plums, cherries, strawberries, blueberries, blackberries, raspberries, oranges, pears, apples, avocado, papayas, kiwis, cantaloupes, grapes, and peaches. Strawberries, blueberries, blackberries, and raspberries should be a first choice as they are the most fibrous! Meaning they will fill us up in small servings and also help move our bowels (multi-tasking). Be sure to mind your serving sizes and limit your fruit intake to 1 per day.

Think before you consume: mango, watermelon, pomegranates, bananas, pineapple, raisins, prunes, and apricot, as they are all insulin spiking high carb fruits!

Healthy Wishes, T

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