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Aug 30

Glycemic Fruit Index – Added Benefits Or Added Sugar

Processed or Raw Fruits – Compare And Decide

Research has it that raw fruits, including uncooked and unfrozen ones, have more health benefits as compared to processed, canned and frozen fruits. The reason is simple: processed, canned and frozen fruits had been stripped with all the nutrients found in raw and uncooked fruits. They may taste excellent and appear nutritious for aesthetic purposes, but everything has been tampered with sweeteners and preservatives.

In fact, it is the same with processed and canned fruit juices since they too contain some sorts of preservatives to maintain their freshness and enhancers to make up for the lost nutrients, thus resulting to being harmful in the long run. That is why homemade and freshly squeezed fruit juices are more nutritious than processed and commercial ones since all the nutrients are preserved. Studies show that squeezing a fruit is tantamount to eating raw fruits because all the nutrients and fibers are intact and they go fresh into our body.

Should I Really Eat Fruits If They Are Full Of Carbohydrates?

Though a significant source of energy for the body, carbohydrates appear to be more harmful in terms of our body’s response to blood sugar because they are responsible in the rapid increase of glucose as compared to fruits. This is because the glycemic fruit index is relatively lower unlike that of foods and beverages containing carbohydrates. In fact, nearly all fruits have very low glycemic index (GI) because of the nutrients, vitamins, fibers and phytochemicals found in fruits. The presence of these elements in fruits is the reason why blood sugar stays in a manageable and healthy level.

Which Fruits Are Better At Slowing Down Food Digestion?

Aside from date fruit and watermelon, which have very high glycemic index, the list of fruits having low glycemic index is actually endless and choosing the best fruits with low GI is not difficult once we are aware of their respective GI rankings. It is precisely the reason why fruits are a common sight in every meal because of their low glycemic fruit index value. One of the most important health benefits of fruits is that they slow down the digestion process. This results in many people not getting hungry easily precisely because fruits can take some time to go to our system. As previously mention, fruits are also responsible in the slowdown of the absorption of blood sugar into our system.

There are many fruits readily obtainable which help slow down food digestion and this in turn results to slow increase of blood sugar in our system. The list of fruits is actually vast to imagine but of the many fruits, cantaloupe and rhubarb contain the lowest glycemic fruits index (GI: under 20). There are also countless fruits under medium glycemic index: famous of them are apples, bananas, blackberries, cherries, grapefruit, lime, guavas, kiwis, lemons, limes, oranges, papayas, peaches, plums, raspberries, strawberries, tangerines, tomatoes, among others (GI: between 20 and 60). At the top of the scale, the following fruits contain the highest glycemic fruit index (and they need to be eaten moderately since they can our blood sugar to rise): watermelon, date fruit, any dried fruit, blueberries, figs, grapes, kumquats, loganberries, mangoes, mulberries, pears, pineapple, pomegranates and prunes.

Why Are Fruits Nutrients Important?

The greatest benefit of eating fruits with low glycemic fruit index is not just about maintaining blood sugar in a healthy level. Eating fruits with low glycemic index more importantly helps fight against cancer and many other chronic diseases. This fight against cancer and chronic diseases is made possible through the many nutritional benefits of fruits like vitamins, minerals and micronutrients, such as the phytochemicals.

To sum it up, fruits are a great source of vitamins our bodies crave and need to maintain a healthy balance. However, one has to be conscious which fruits are more beneficial when consumed as part of a low glycemic diet. In addition, whenever possible, raw fruits are at the pinnacle of the nutrition list. So, eat up and squeeze it up!

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