Dare to Lose by Shari Lieberman

Author:Shari Lieberman
Language: eng
Format: epub
Publisher: Penguin Publishing Group
Published: 2010-03-01T00:00:00+00:00

FRUITS

My patients are usually surprised when I tell them the sweetness of a food doesn’t necessarily correlate with its glycemic index. Fruits are sweet but they generally have a moderate glycemic index and there are even some that have a low GI. This is because, although fruits are high in sugar, most have it in the form of fructose, which is not converted to glucose. They are also generally high in fiber—particularly pectin, which further lowers the GI. Apples, for example, are particularly high in pectin and that’s why their GI is so low. On the other hand, melons have virtually no fiber and that’s why their GI is among the highest—not because they are so sweet. On the other hand, ripeness is a factor in determining the GI. Ripe bananas can have a GI up to three times that of a relatively unripe banana, because the starch in them turns to sugar. While on Level 1, you are quite restricted as to fruit, on Level 2 more fruits are permissible. However, I would go easy on the higher glycemic fruits such as pineapple, melons, and mangos no matter what level you are on. As is the case with vegetables and grains, cooking predigests fruit and renders it higher on the glycemic index; choose fresh fruit and fruit salad rather than cooked or canned fruit or fruit cocktail. I would also try to avoid dried fruits because they are very dense and concentrated foods; they have less bulk and therefore do not satisfy as much as fresh fruit. Fruits are a rich source of antioxidants and phytonutrients that boost immune function and detoxification as well as protect us against degenerative diseases. So you may say that overall I am recommending not only an antifat diet, but an antiaging diet.

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