Glycemic Index of Fruit

glycemic index of fruits

Why do we need planning and resources in order to succeed at a diet?  One might argue that they’re not needed – just modify your diet to follow the rules, and mission accomplished. After all, it’s just a diet, and if you follow the broad strokes of it, you’re likely to have some degree of success.  This is true to an extent; however, the difference with a low glycemic diet is that what is and is not permitted under the diet can often be counter-intuitive. Take fruits, for example.

Looking at the GI of fruit

Look at the following fruits, and ask yourself which one has a low GI rating, a moderate/borderline GI rating, and a high one – so high, in fact, that it is really not permitted under many strict low glycemic index diets.

Banana

Apple

Grapefruit

Do you know intuitively which one is a low GI food that will help catapult your weight loss efforts, and which one will drag you down? The answer might be a surprise.  And the point is, that without resources such as tables and calculators that indicate the glycemic index of foods, you will make key mistakes that will prevent you from reaching your weight loss goals. So here are the the GI of each of these foods

Banana = 56

Apple = 39

Grapefruit = 25

That’s right, in terms of glycemic index, the banana is pushing it.  It’s not quite like eating a piece of candy, but it’s not far. 

For some people who want to keep their foods’ GI under 40, it’s a no-go. This is because the 56 GI rating is likely to cause your insulin to spike, and subsequently your fat cells to open up, and increase your body fat percentage.  The apple, on the other hand, is in that low/middle range, that many consider plenty low enough, and others consider right on the cusp of what’s acceptable.  When coupled with a high intensity exercise program, an apple can be eaten 15 minutes before a workout and provide a boost of blood sugar that will help power you through a workout.  The grapefruit, finally, is considered by many to be a low glycemic powerhouse, delivering key anti-oxidants while simultaneously keeping the blood sugar low and helping you burn fat.

Making sure you know the GI of the fruits you eat

Our old way of thinking about food is that fruits are generally good for you, which is still true.  However, it doesn’t convey the whole truth, and if you are serious about fat burning and are at a point in your life where it is not automatic or easy, these sorts of distinctions can prove critical.

So what’s the big take-away with fruit?  Make sure you know the GI rating for all the fruits you consume, because you could wind up blowing up your low go diet by accident if you assume they’re all low.

If you’re interested in reading more, an excellent blog post about low GI fruits can be found on Healthine’s website here.

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