Top 5 Low Glycemic Super Fruits

Top 5 Low Glycemic Super Fruits from Health Hack with Thomas DeLauer is a nutritious list of the 5 fruits with the lowest glycemic load on your body. Find out how fruits metabolize differently and which ones you can add into your diet to keep the carbs down while still getting healthy fats, high omega-3’s and loads of vitamins, anti-oxidants and anti-inflammatory properties. Join Celebrity Trainer & Organic Foods Expert, Thomas DeLauer to learn how to stay healthy and keep on track toward your health and fitness goals.

Glycemic index refers to the speed at which certain food products that are rich in carbohydrates break down to secrete glucose in blood stream. A low glycemic index is refers to the index which is at 55 or less. Glucose is needed to feed the various organs, brains and muscle, and food that digests glucose quickly have a high index, and the food products that digest slowly have a low index. Low index diet is recommended by physician to people who are suffering from diabetes or heart diseases because it helps in reducing blood sugar level. It is also helpful in reducing weight and it is mostly found in fresh fruits and vegetables.

The main components of low GI index diet include the substances which can raise the blood sugar level very slowly. In this diet fruits are considered to be better than juices. Whole grain diet, fresh vegetables, fruits, beans are preferred in this diet but in vegetables potatoes should be avoided. One can take various things in a diet in a day and following food items can be included in the day’s meals.

1. Oat and bran can be taken in breakfast. It contains some of the lowest amount of glycemic index. Breads of soy and linseed, mixed grain bread or rye bread can be taken.

2. In staples, spaghetti and, eat ravioli can be taken. Instant noodles, barley, white long grain rice and Egg Fettuccini are allowed to be taken.

3. Legumes such as chick peas, lentils, navy beans and yellow split beans have medium index which varies from 40 to 50.

4. In snacks one can take slim fast meal replacements, peanuts, walnuts and cashew nuts, which are low in sugar content.

5. Whole grain and wheat products are considered to be better than refined grain breads. The commercial bread which is sold as the whole grain bread may not contain a good amount of whole grain and fiber content which is needed by the diet, therefore one should be cautious.

21 comments

  1. I eat everything on that list except plums, I’ve never eaten one. Now I will try one, thanks for the great information!

  2. Worrying about the Glycemic Index doesn’t make sense unless you eat the food separately from any other nutrients. Any type of carbohydrate no matter how high the GI is if you combine it with protein and fat that will make it a much lower effective Glycemic Index. A good example of this is ice-cream which has a very low GI and is a processed food. In general fruits will have fiber which helps regulate the digestion of it., and they’re a great choice 🙂

  3. I put cantaloupe seeds in my smoothies. I am glad to learn about strawberries! They are my favorite!

  4. Organic strawberries, of course, the way to go because many “dirty dozen” produce lists often put strawberries as the most contaminated with pesticides. Wish i could located some of your other videos on food tips but your site is mostly excercise and i get lost in the tons of excercise stuff.

  5. Can you tell me if the smoothie listed below is a good low glycemic index smoothie?

    I recently made a amazing tart/sweet smoothie that I love.

    1 handful blue berries
    1 handful strawberries
    2 squeezed lemons and 1 cup of water.

    I blend it and sometimes put 2 dates if I have them if not 4 drops of liquid stevia.

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