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Is high glycemic fruit good for you? Some experts say yes, some say no. You can find many thoroughly-researched articles to support either stance.
But this question is not easily answered. Some background is required to be able to reach a conclusion.
There is a lot of disagreement on the whole subject of high glycemic fruit and its desirability, or lack of it. There is even disagreement as to which fruits are considered high glycemic.
There are lists upon lists on the internet dealing with this question and it can be confusing to discover that fruit that are high glycemic on one list may be called low glycemic on another.
What is high glycemic fruit anyway?
Let's start with an explanation of the glycemic index (GI). The glycemic index measures the effects carbohydrates have on your blood sugar levels.
Carbohydrates with high GI break down and are digested quickly. Glucose (blood sugar) is released quickly into your blood stream.
Carbohydrates with low GI break down more slowly and glucose is released at a more gradual rate into your blood stream.
Lower glycemic foods will usually cause less insulin to be released, and probably will allow blood sugar to be better regulated. Low GI foods represent lower risk for type 2 diabetes, coronary heart disease and obesity. The high glycemic spike of blood sugar results in greater risk of these conditions.
For some folks, none of this will matter one bit. Many people can eat high glycemic fruit, and other high GI foods, without repercussions. But diabetics, or people with insulin resistance (metabolic syndrome, syndrome X) whose bodies don't use insulin efficiently, would do well to get familiar with the glycemic index.
Insulin resistance can lead to type 2 diabetes and can increase the risk for cardiovascular disease and stroke. As many as one quarter of all Americans may be insulin resistant. And for these people, high glycemic foods should be avoided, to reduce insulin resistance, and to reduce their risk of serious disease.
So, back to the original question. Is high glycemic fruit good for you?
Maybe. Or maybe not.
To look for a universal answer that is true for everyone is oversimplistic and sets us up for error. For those whose bodies can handle it, high glycemic fruit can be a source of nutrition. For those with diabetes or insulin resistance, high glycemic fruit is an invitation to greater health risks.
Resources:
Eating the Wrong Fruits Can Be Worse Than Eating None At All
http://www.consumeraffairs.com/news04/2010/09/wrong_fruits.html
Metabolic Syndrome And Insulin Resistance: Causes And Treatment
http://medspice.com/content/view/103/69
Metabolic Syndrome: What's The Difference between The Glycemic Index (GI) and Glycemic Load (GL)?
http://metabolic-syndrome.insulitelabs.com/glycemic_index.php
The Glycemic Index
http://www.healthyweightforum.org/eng/articles/glycemic-index
Fruit List with Fruit Health Benefits
http://commonsensehealth.com/Diet-and-Nutrition/Fruits_List_with_Fruit_Nutritional_Value.shtml
Does High Glycemic Index Fruit Exist?
http://www.acainewsonline.com/does-high-glycemic-index-fruit-exist
Visit Jody's website and blog at http://www.ncubator.ca and http://ncubator.ca/blogger
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