GI Diet Advice About Fruit and Vegetables
Eating Fresh/Dried Fruits and Vegetables on GI Diets

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GI Diet Advice About Fruit and Vegetables

Fruit and Vegetables Are Low GI Foods

Generally speaking, most fresh fruits and vegetables are extremely healthy and provide a range of micronutrients, including vitamins, minerals and phytochemicals. Fruits and vegetables are an important part of any healthy GI diet plan as they tend to have low GI values because of their high fiber content. Even higher GI fruits (eg. cantaloupe) are unlikely to cause an adverse glycemic response unless eaten to excess or without other low-GI foods. The exception is dried fruit which typically contains a high level of sugar and is a high-GI fruit.

Low GI Cooking

To maintain low GI values in fruits and vegetables, do not overcook as this raises their value on the glycemic index, and also reduces their nutritional value.

GI Diet Advice on Eating Fruit and Veg

To maintain stable blood glucose levels and healthy diet nutrition, enjoy a wide range of fresh fruits and vegetables, both as snacks and at mealtimes. See below for specific GI diet advice about fruit and veg.

Best Fruits and Vegetables To Eat on a Healthy GI Diet Program

Foods with a lower glycemic response in this food group include:

All fresh fruits and vegetables are fine except those listed below. Dried apples, apricots, cranberries and plums (prunes).

Types of Fruits and Veggies To Avoid on a GI Diet Program

Foods in this food group which raise blood glucose levels more rapidly, include:

Cantaloupe/water melon. Most dried fruit. Parsnips, plantain, potatoes (except boiled new), swede, turnip, yam. Note: Go easy with corn, pumpkin, squash and sweet potato.

GI Diets and Dietary Health

Weight loss diets based on low-GI foods help to keep blood sugar levels from rising too fast after meals and snacks. Less glucose in the bloodstream causes the pancreas to secrete less insulin. This combination of less blood glucose and less insulin helps to avoid metabolic health problems such as pre-diabetes, hyperinsulinism and reduced glucose tolerance.

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Insulin Resistance Syndrome provides general information about the glycemic index (GI), glycemic load (GL), low GI diets, GI value for all food groups, health problems of high blood glucose including metabolic disorders such as pre-diabetes, impaired glucose tolerance, insulin resistance, hyperinsulinism as well as type 1 and type 2 diabetes. But no information is intended as a substitute for medical advice. Copyright 2003-2018.