Nutrient Dense, Low Glycemic Index Fruit

Generally, people can consume fruit without being concerned about how fast the sugars in the fruit are absorbed into their circulatory system. Because with glycemic index fruit choices, individuals looking to add more foods that are low on the glycemic index are fortunate. Almost all fruit is by nature on the low end of the glycemic index (aka GI) as well as being nutritious. There are, however, some star performers as well as exceptions for us to be aware of.

There is a wide selection of nutrient rich fruits that rate mid-range or low on the GI that can be eaten regularly with no concerns. Apples, strawberries, grapefruits, oranges, cherries, pears, prunes or dried apricots are all excellent low glycemic index fruit options. Every one of these choices is packed with antioxidants and has proven disease combating qualities.

Blueberries are one of the low GI fruit star performers. They are packed with vitamin K and manganese, in addition to vitamin C and numerous B vitamins. Studies have shown them to have many health benefits, from preventing and fighting illness to improving the health of the brain and its function. Inside this modest appearing berry are potent mixtures of substances that seem to battle cancer, decrease inflammation and even slow the aging process via the remarkable antimicrobial substance called resveratrol. Many experts and nutritionists suggest that incorporating blueberries into our daily meal plan can significantly improve our general health, well being and longevity. This low glycemic index fruit can be eaten fresh, frozen or even dried.

The blackberry is another low glycemic index fruit that packs a big nutritional punch and bears some consideration. Blackberries may not get the same kind of accolades that blueberries and some other berries receive, but they are also nutrient dense and health-promoting. They are saturated with an assortment of minerals and vitamins including vitamins K, A, C and potassium, as well as copper and manganese. They rate extremely high on the ORAC scale. The oxygen radical absorbance capacity (ORAC) is a standardized method of showing the antioxidant capacities of fruits and vegetables by measuring oxidative degradation. As most of us know by now, antioxidants have received a great deal of media attention for their ability to counteract carcinogens and thereby help prevent cancer. This is great news, as these berries are delicious and can satisfy one's sweet tooth and hold cancer at bay without causing blood glucose levels to rollercoaster.

On the contrary, there are a couple of fruits which should be consumed only in moderation, due to their higher ranking on the GI. One of these is the date. Dates are delicious but unfortunately they are not a low glycemic index fruit. Just a small handful can cause a significant spike in blood glucose levels. It's best to avoid or seriously curb one's intake of them. Another high glycemic index fruit you may want to approach cautiously is watermelon. We all love watermelon, especially in the summer, but it too can cause a substantial spike in blood glucose levels. However, watermelon does have several health advantages and for many can still be consumed in small quantities, once in a while.

In conclusion, if we are searching for new alternatives at the lower end of the glycemic index, we can find a whole variety of choices in the many fruits and berries available all the year round. Used with some awareness, they can satisfy our desire for something sweet without perpetuating unstable blood glucose levels, and simultaneously boost our overall health and well being.

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