Our Top 6 - Low Glycemic index fruits to help you keep lean and healthy.
It's summer and we wanna eat fresh fruit right? So what are the best fruits we can eat without affecting our blood sugar too much so there's less risk of the sugar turning to fat?
A quick brief on what Glycemic Index means.
The glycemic index (GI) runs from a range of 0-100 with glucose being 100 as a reference. It tells you how quickly foods containing carbohydrate affect your blood sugar level when eaten by themselves. The lower the GI score, the more slowly the rise in blood sugar, which can help the body better manage post-meal changes.
A low GI food has a Score of 55 or less.
A medium GI food of between 56 and 69.
A high GI food has a GI of 70 or more.
(There is also something called Glycemic load but we can cover that another time.)
Here's our top 6.
6. Cantaloupe Melon - packed with nutrients especially Beta Carotene. Once eaten Beta carotene is converted into Vit A or acts as a powerful antioxidant. A great fruit also for Vit C and hydration.
5. Avocado - great low carb fruit abundant in Vit k, Folates and Vit C to name a few. Around 70-80% of the calories from an avo are from fat kcals mainly from Oleric acid. Oleric Acid is believed to have many health benefits.
4. Plums - A Low Glycemic index fruit, they are full of fibre so the rate of absorption of the sugars is slowed down. A great source of B-Vits too.
3. Strawberries - not only a low GI fruit but super low on actual grams of carbs. Great for Vit C too.
2 .Grapefruit - this Caribbean-originated fruit enriched with something called pectin. Pectin has been shown to reduce bad LDL blood cholesterol level by decreasing re-absorption of cholesterol in the intestines.
1. Cherries - Our GI favourite as they only score 20!. Cherries are also high in potassium and packed with antioxidants, which give your immune system a boost. Cherries do have a short growing season, so its harder to get them fresh. However, canned/frozen cherries, which have a score of 41 are a great substitute as long as they aren't covered in sugar.
See you next time!
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The blog is for guidance only and should be part of a balanced diet. Always consult a doctor or Health practitioner.