The less sweet a fruit is, the lower its GI value? The secret of fruit GI value is not sweetness!

Taiwan is a kingdom of fruits, and many fruits are relatively sweet. Some people like to eat fruits, but they dare not touch "very sweet fruits" for fear that the high sweetness of fruits will make people fatter and gain weight. Nutritionist Su Yanchen reminds us not to think that the sweeter the fruit is, the more you should avoid it, or that the less sweet the fruit is, the lower its GI value (low glycemic index). In fact, the secret of fruit GI value lies not in sweetness but in "fiber".

"579 of fruits and vegetables, healthy every day" is the long-lasting slogan of the National Health Administration. However, how should 579 be combined to achieve the perfect health-preserving effect? You can’t just pick a few fruits and vegetables and eat them at random. You need to eat them in appropriate amounts and follow the low GI principle to truly enjoy the delicious taste and stay healthy and slim!

The secret of fruit GI value is not sweetness

People who have experience in weight loss are most worried about their blood sugar levels fluctuating, so they dare not eat foods with high glycemic index (high GI value). Therefore, some people think that fruits are more natural, especially since many fruits are not too sweet. It seems that fruits that are not sweet are low GI fruits and can be eaten with confidence. As a result, in addition to eating them after meals, I also often ate these non-sweet fruits between meals, which caused my blood sugar to soar.

People who have experience in weight loss are most worried about their blood sugar levels fluctuating, so they dare not eat foods with high glycemic index (high GI value).

In addition to not overdoing your fruit intake, nutritionist Su Yanchen said that the secret of fruit's GI value lies not in its sweetness but in its "fiber." The benefit of fiber is that it can delay the absorption of sugar in the stomach and intestines, thereby preventing the rapid secretion of insulin in the body and converting the absorbed sugar into fat for storage.

Papaya and pear are low GI and high in fiber.

For example, papaya and pear are both juicy and delicious fruits, but they are low-GI ingredients. Since both fruits are high in fiber, they can be safely consumed within the prescribed amount. Watermelon, which quenches thirst and relieves heat, is about 93% water and contains low fiber, allowing the sugar that enters the body to be quickly absorbed without hindrance. Especially in the hot summer, people often juice watermelon, which makes the GI value "there is no highest, only higher", and will cause drastic fluctuations in blood sugar. In the long run, it is easier to gain weight.

Papaya and pear are both juicy and delicious fruits, but they are low GI ingredients. Since both fruits are high in fiber, they can be safely consumed within the serving size.

Drinking low GI fruits into juice may lead to more sugar intake

Nutritionist Su Yanchen said that the key to the GI value of fruit, in addition to fiber, is texture. No matter how low the original GI value of the fruit is, it must be recalculated as long as it is made into juice. This is not wishful thinking or wishful thinking. The fundamental reasons are: 1. The quantity, and 2. The fruit residue. For example, an 8-ounce bowl of papaya weighs about 200 grams, which is just right for breakfast or afternoon tea. However, after being juiced and filtered, there may be less than 100cc left. If you want to satisfy your appetite, you may end up drinking more sugar without realizing it, which in turn causes your blood sugar to soar and your weight to get out of control.

In addition, the filtered fruit residue is actually the essence of the fruit - "fiber". If you really want to make juice, in addition to choosing low-GI fruits, you must also remember how to calculate the portion. Use the original fruit as the basis, one portion at a time, and don't filter the residue after blending. This is the best way to maintain the advantages of low-GI fruits.

Finally, I still have to remind you that although low GI fruits are good, you must limit the amount. Children should have 2 servings per day, adult women should have 3 servings, and adult men should have 4 servings. Take them separately, one serving at a time. Also, the essence of low GI fruits is fiber. Don't filter the juice by straining the residue, which will filter out the essence.